Long gone are the days spent soaking up the sun outside. Now, we’re holed up indoors as much as possible, hiding from the chilly temperatures that will soon get even worse.
And if you’re experiencing more aches, pains, itching and wheezing, you’re not imagining it. “The cold weather can affect our health in so many different ways,” says Dr Nisa Aslam.
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“As a GP, every winter I see an increase in all sorts of health conditions, including skin complaints, respiratory and cardiovascular problems.
“I also see a marked rise in mental health concerns.”
Many of us experience some degree of the winter blues, and some people suffer from seasonal affective disorder (SAD), in which depression is associated with the bleak weather and dark evenings.
Understanding how the cold may be affecting your health can help you to treat it. Here’s what your symptoms might mean. . .
Poor Circulation
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Tingling, numbness, pain or throbbing in the limbs are all signs of poor circulation.
“When you’re cold, this causes blood vessels to narrow,” says GP Dr Gill Jenkins. “Cold weather may also cause your blood to get thicker and stickier, particularly if you’re not drinking enough fluids, which can increase the risk of high blood pressure, heart attack and stroke.”
A review of 159 studies found that for every 1% decrease in temperature, the risk of cardiovascular death goes up by 1.6%.*
“The most vulnerable include the elderly and anyone with a family history of heart disease,” says Dr Jenkins.
THE FIX: Spice up your food with cayenne pepper. Research published in the Journal Of Nutrition And Metabolism showed that cayenne pepper can improve circulation and strengthen blood vessels, and may reduce plaque build-up in the arteries.
It’s also important to keep active, even if it’s a short walk or doing some arm stretches and foot rotations while watching TV.
Regular exercise improves circulation and helps lower blood pressure.
Aching Joints
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Got arthritis? You could be anticipating a flare-up around this time of year. “Cold weather causes muscles and tendons to tighten and this can make arthritic joint pain and stiffness worse,” says consultant physiotherapist Sammy Margo.
Damp, windy days are a particular problem, increasing the likelihood of pain by around 20%.**
This can worsen further if you reduce physical activity, and this can all affect circulation, tissues and joints, leading to greater discomfort and pain, Sammy says, with your mental health taking a hit, too. “If you’re feeling low, this in turn makes you more conscious of being in pain.”
THE FIX: Clothing made from natural fibres, such as cashmere and wool, or fleecy fibres, are best to wear at this time of year for maintaining natural body heat.
To ease the pain of arthritis, try Deep Heat Muscle Massage Roll-On, £5.25. Clinical-strength curcumin – the active ingredient in turmeric – has also been shown in clinical trials to reduce inflammation and alleviate joint pain.***
Taking a supplement regularly, such as Bioglan Active Curcumin, £28.50 for 30 tablets, could make a difference.
Teeth Trouble
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A cold gust of wind can be agony for those with teeth sensitivity, but could it mean something more serious? “I always see a 20- 25% increase in dental emergencies as the weather gets colder,” says Dr Sameer Patel, co-founder of E11even Dental.
“If you’ve got any underlying dental issues, such as receding gums, exposed roots or cavities, the cold weather can bring these issues to the fore.
“Seasonal infections, such as colds and flu, can also create congestion in your sinuses, which puts pressure on your teeth, causing pain. Many people also clench and grind their teeth more when it’s cold.”
THE FIX: Make sure you’re having regular dental check-ups, at least once a year. “That way, your dentist can pick up and deal with any issues before they become an even bigger problem,” says Dr Patel.
“Around 70% of dental infections are ‘silent’ and only show up on an X-ray.
“So don’t wait until cold weather triggers pain.”
Plus, you can help keep seasonal bugs at bay by taking immunity supplements, such as The Naked Pharmacy Immune Hero, £25 for 60 capsules.
Difficulty breathing
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In a recent survey by Asthma + Lung UK, seven out of 10 people with asthma reported that winter air worsened their symptoms.
“Cold air can be dangerous for people with asthma, as it can cause your airways to narrow, which can increase the amount of mucus you produce and make it harder for you to breathe, potentially prompting a life-threatening asthma attack,” says Mike McKevitt, director of services at the charity.
“Cold, dry air can also irritate your airways and worsen symptoms like wheezing, coughing and breathlessness. It can also weaken your immune system, making it harder to fight off respiratory infections, such as colds and flu.”
THE FIX: Asthma + Lung UK recommends loosely wrapping a scarf around your nose and mouth when outside.
It helps to wear a hat and gloves, and always keep your reliever inhaler with you, too.
Mould in the home is also an issue for those with asthma, so it’s very important that you deal with it as quickly as possible.
In the meantime, try Puressentiel Purifying Air Spray, £19.90, which can eliminate bacteria, viruses and mould in the air.
Skin irritation
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Dry skin is another problem as the frosty weather bites. “When it’s cold, the air is dry and there is lower humidity, so skin produces less naturally oily sebum, which can leave it very dry, flaky and irritated,” explains Professor Anthony Bewley, consultant dermatologist at Barts Health NHS Trust, London.
“This can also exacerbate eczema, where skin becomes incredibly itchy, dry, cracked and sore.”
Some people are even allergic to the cold and come up in hives, a condition called cold urticaria.
THE FIX: Moisturise your skin regularly, and use emollient creams to manage eczema symptoms.
Try Oilatum Eczema Dry Skin Emollient Cream, £12.60. For intense itching, Eurax Cream, £4.49, should help soothe inflamed skin.
Pale extremities
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Pale fingers are characteristic of Raynaud’s disease, a common condition affecting around 10 million people in the UK, according to the NHS.
“If you suffer from Raynaud’s disease, you have an exaggerated skin reaction to the cold,” says Professor Bewley.
“The small blood vessels in your extremities constrict and this makes hands and feet turn white or blue.
“There may also be pain and numbness. As extremities warm up again, they go red and there may also be pain and a burning sensation.”
The circulatory condition can run in families and most often appears from a young age.
“If you suddenly develop the condition in later life, see your GP, as Raynaud’s can sometimes be associated with lupus or systemic sclerosis,” says Professor Bewley.
THE FIX: Keep your core temperature warm by wrapping up well. Creams that contain capsaicin, which comes from the capsicum plant, and ginger, can help to stimulate circulation.
Try Napiers Capsicum & Ginger Warming Cream, £20.99.
