[vc_row][vc_column][vc_column_text]From itchy skin to mood swings, winter does a number on us. Holed up inside, whimpering for relief, we wonder if the season will ever show mercy on health conditions made worse by its cold and short days. Instead of falling victim, flip the script.
“Winter doesn’t have to feel impossible,” says
Stacy Thiry, a Florida-based licensed mental health counselor at Grow Therapy. “With a little planning and self-compassion, you can make it through.”
Here are three big-bucket health conditions that winter affects, and what you can do about them.
Winter Health and Wellness: How to Manage Health Conditions
Psoriasis and dry skin
Drops in humidity and temperature can trigger psoriasis flare-ups. Even if you don't have psoriasis, cold weather can exacerbate dry, itchy skin, in part due to indoor heat that pulls moisture from the air.
What helps:
The American Academy of Dermatology
recommends several winter strategies to combat psoriasis. These tips alleviate dry skin, in general, too.
Short showers – Keep showers and baths under 10 minutes and use warm rather than hot water. Also consider bathing less often if you're not actually dirty.
Gentle cleansing – Use a
gentle moisturizing cleanser instead of soap and only on areas that need cleaning, such as armpits, then rinse the rest of your body with just water.
Proper moisturizing – Right after you bathe, slather on a fragrance-free
moisturizer that leans toward a heavy composition: cream instead of lotion, for example. Moisturizers work because they seal in moisture (water). To that end, you can also mix a little water with moisturizer and a heavy lubricant such as virgin coconut oil, whose
anti-inflammatory properties soothe. Apply moisturizer throughout the day if your skin feels dry.
Skin-protection smarts – Layer up when you go outside. Wear a hat, gloves, waterproof boots and a jacket, for example. And don't sit close enough to a fireplace, radiator or other heat source to sense it on your skin, even if it feels good. If your clothes or shoes get wet while you're outside, remove them promptly once you're inside.
Depression, anxiety and other mental health conditions
Depression,
anxiety and bipolar disorder often get worse during the colder months. Here's a look at why they take a hit:
Depression and seasonal affective disorder
“Many people feel more withdrawn, fatigued or hopeless in winter,” Thiry says. “The lack of sunlight can really amplify these feelings.”
For some, winter is the main — or only — time they’re down, a condition called
seasonal affective disorder (SAD), which makes people feel dejected, lethargic and/or restless.
Anxiety
“Reduced socializing and increased time indoors can lead to overthinking or heightened worry,” Thiry warns.
Bipolar disorder
“Winter can trigger depressive episodes in people with bipolar disorder, particularly when routines are disrupted or daylight is scarce,” Thiry says.
What helps:
Light therapy – Use a light therapy box for about 20 to 30 minutes each morning to combat SAD. “It mimics natural sunlight and helps reset your body’s internal clock,” Thiry says.
The outdoors – Try a short walk after lunch. “Even if it’s cloudy, spending time outside during daylight hours can boost your mood,” Thiry says.
Consistency – “Keeping a regular sleep and wake schedule helps support your body’s natural rhythms,” Thiry says.
Exercise – Shoot for 30 minutes of walking, yoga or stretching each day. “Movement is medicine,” Thiry says.
Vitamin D – Weak winter sunlight means your body creates less vitamin D than it does during warmer seasons.
Research shows that low levels of vitamin D are associated with depression and anxiety. “A supplement can help, but it’s a good idea to check with your doctor first,” Thiry says.
Sound nutrition – Lean toward produce,
legumes, lean proteins, healthy fats like
olive oil and those in
nuts, and complex carbohydrates such as
quinoa and
farro. “A balanced diet with plenty of whole foods can help stabilize energy and mood,” Thiry says.
Social connections – “It’s tempting to hibernate in winter, but reaching out to friends or joining activities can help combat feelings of isolation,” Thiry says.
Personal boundaries – “Don’t be afraid to say no or take breaks when you need them,” Thiry suggests. “Protecting your energy is important.”
Counseling – Depression and bipolar disorder often call for a qualified mental health practitioner. “There’s no shame in asking for help,” Thiry says. “That’s what we’re here for.”
Therapy, especially cognitive behavioral therapy, can be good for SAD too, Thiry says. “A therapist can help you reframe negative thoughts and develop strategies to cope.”
Osteoarthritis and joint pain
Osteoarthritis and joint pain can feel worse during winter. Cold heightens pain sensitivity. And some studies show that joints feel the changes in air pressure (barometric pressure) during the winter.
What's more, physical health conditions affect your mental health, leading to “feelings of frustration, sadness or even isolation,” Thiry notes.
What helps:
Relieve arthritis and joint pain by following several of the skin and mental health tips listed earlier:
Skin-protection smarts – Heat eases achy joints (inflamed joints don’t need heat though). The Arthritis Foundation
has tips on dressing for warmth.
Exercise – Movement is
good for arthritic joints, even if you feel rigid (but not if your joints are hot, red or swollen). Moving your joints stimulates production of synovial fluid, which lubricates joints and gets nutrients to them.
Vitamin D – Vitamin D has been associated with cartilage regeneration, and
some research shows that low vitamin D levels can increase the risk of developing osteoarthritis or
help relieve it. Consider a supplement to counter the season’s weak sunlight.
Sound nutrition – A
diet that leans heavy on whole foods is less inflammatory than one high in processed foods and sugars.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="181676" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1737744560149{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/la-tourangelle-organic-extra-virgin-olive-oil"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="181674" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1737744572939{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/new-chapter-fermented-vitamin-d3-60-vegetarian-tablets"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="181673" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1737744615385{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/ceramedx-restoring-body-lotion-2-fl-oz"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
