Ten things to keep in mind during a cold wave

© Provided by India Today With the mercury plunging, influenza and Covid-19 aren’t the only health concerns. Cold temperatures that keep people indoors can lead to a lack of exercise, thereby leaving people more susceptible to illnesses. Being indoors more also leads to sedentary habits and this may lead to fluctuation in nutrition levels causing ailments like diabetes, heart disease and obesity. Dr Sandeep Patil, chief intensivist at Fortis Hospital in Kalyan, Mumbai, tells us what to do.

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© Provided by India Today Dr Sandeep Patil, chief intensivist, Fortis Hospital, Kalyan

Exercise Regularly: Physical activity is important to keep fit throughout the winter. Daily routine of yoga or any form of physical activity will help keep you warm and boost the immune system, improving defense against seasonal ailments.

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A Healthy Diet: Eating a well-balanced diet, including whole grains, lean meats, fish, poultry, legumes, nuts and seeds, herbs and spices, as well as plenty of fresh fruits and vegetables are essential to boost the immune system. We can also have an optimum intake of foods rich in Vitamin C, as it helps to strengthen our immune system and to keep your body fit. Moreover, abstain from consuming high-calorie winter delights.

Manage Stress: When you feel stressed out, take a break and do something that gets your mind off stress. This gives your stress response system a chance to rest and reboot.

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Regular Health Checks: During winters, people prefer to stay cozy and indoors where they are in contact with several other people; thus, facilitating the speedy and easy transmission of diseases. Moreover, the foggy climate and less sunlight help promote bacterial growth. Thus, health check-ups in winter are very important as a preventive step.

Monitor your vitals: It is essential to keep a note of one’s blood pressure, heart rate and blood sugar level as well as consult a doctor in case major fluctuations are recorded.

Abstain from Smoking and Drinking Alcohol: Smoking and alcohol consumption in excess should be avoided. Alcohol has a toxic effect on the heart muscles. It can lead to strial fibrillation–an abnormal heart rhythm. Smoking can aggravate heart problems, respiratory ailments and cause high blood pressure.

Getting Enough Sleep: Sleep is crucial because it helps regenerate the body while stabilising energy and appetite levels the next day. As per data released by the National Heart, Lung, and Blood Institute (NHLBI), it is recommended that an individual should get at least 7-8 hours of sleep daily.

Dress for the Weather: It’s vital that people cover up by wearing layers of clothing, especially coats, hats, gloves and heavy socks to avoid hypothermia (low body temperature). Since a lot of heat is lost from the head, it’s also recommended to wear a scarf and/ or a hat before stepping outside.

Spend Moderate Time Outdoors: One should try and avoid staying outside for prolonged periods as much as possible.

Wash Hands Frequently: It has been long known that respiratory infections such as Covid-19 or influenza can increase the chances of getting a heart attack. One should avoid such scenarios by washing hands regularly with soap and water. Additionally, if any flu symptoms are noticeable, such as a fever, a viral cough or body aches, immediate steps should be taken to consult a doctor.

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