Health Hints for Chilly Weather

Throughout the year, as the seasons change, so too does the air quality. While we often hear about the importance of air quality, few people understand how it can impact their overall health and wellness, particularly in the fall and winter months.  Although sometimes even the best intentions can’t stop the sniffles or a scratchy throat, there are simple things that people can do to help protect and maintain good health from many weather-related challenges.

Stay Humid

An important component to air quality is related to humidity. Humidity is a measurement of the amount of moisture in the air, and represents a percentage of the most water vapor that can stay in the air given the temperature. In the fall and winter, the temperature drops and the relative humidity decreases— making the air feel “crisp”—which is also when dry, cold air meets warm air, and lowers the humidity, sucking moisture from everything—including you.  As a result, many people suffer from dry and chapped lips, bloody noses, itchy skin and respiratory infections during these months.

So what are some options for soothing chilly-weather challenges?  You can start by controlling your humidity levels at home, since that is where most of us spend the bulk of our time. The first thing you can do is to purchase a humidifier. Interestingly enough, when you get the humidity in your home right, you can actually lower your thermostat in the winter, thus reducing your heating costs; when moisture is added to the air, the body actually feels warmer at lower temperatures (think of the summer when the temperature is 80 degrees and humidity is 85% and it feels like it’s 87 degrees).

Protect the Lungs

There are herbal products you might consider as well.  During the winter months moisture is drawn from the protective cells lining your air passages. Several herbal options that have been used to help soothe and protect delicate airways include marshmallow root and licorice. These ingredients can be consumed as teas or as dietary supplements. Marshmallow root and licorice are also helpful in soothing dry and irritated throats.

Cold, dry air also challenges the respiratory system by causing the cells lining the airways to become inflamed and produce mucous as a protective mechanism. Mucous production results in chest congestion, coughing, and discharge. It is important to support your lung’s ability to get rid of gunk that is made in your chest. In my naturopathic practice, I used a dietary supplement called N-acetylcysteine (NAC) that thins mucous making it easier for your body to eliminate.

The sinuses can be especially burdened by excess mucous which can clog sinuses and create an environment conducive to infection. Regular sinus rinsing is one of the best ways to remove mucous and clear the sinuses—it involves flushing the sinuses with warm salt water and can be done using a small handheld apparatus called a “neti pot.” Many ear, nose and throat experts agree that people who suffer from allergic rhinitis, sinusitis, and recurrent upper respiratory tract infections can greatly benefit from routine sinus cleansing.

Save Your Skin

Colder weather doesn’t just pose problems internally; it can also cause chaos to your skin because of all the moisture your body is losing. Consider applying olive oil on itchy dry skin. Olive oil is loaded with vitamin E—simply put some oil on a cotton ball and apply it on the affected area, and eventually your skin will soak it up, helping to soothe your dry skin.  You can also add a few drops to your bath water and soak a little longer, allowing the skin to absorb the oil. Other natural oils that may help include almond and coconut oils.

You should also make sure your diet includes enough Omega-3 fatty acids and vitamin D—both of which are known to be important for healthy skin.  To get enough Omega-3s, you need two servings of fatty fish per week (or consider a fish, krill, algae, evening primrose or flax oil supplement).  You receive vitamin D from foods such as fish, fortified dairy products, eggs, and liver, and from sunlight.  If you aren’t eating these foods and not getting enough sun exposure during the cooler months, you might also consider a vitamin D supplement.

And you can never underestimate the value of staying hydrated, and should make sure you are drinking plenty of fluids—drink 8 to 10 glasses of water daily to ensure you are hydrated.  Don’t assume that you can’t get dehydrated in the cold. By staying properly hydrated, you can help your body from succumbing to the perils of winter dryness.

These tips and plenty of fluids will help you stay happy and healthy this winter. But should you come down with a terrible cold, don’t be afraid to wrap up in a blanket, make some chicken soup and pop in your favorite movie.