Aniket Raja
With low immunity and vulnerability to sickness, children you are among the first victims of cold weather. Winter is the season that is a favourite for a majority of people as it is usually linked with holidays as one has Christmas and New Year for celebration. But winter, as cool as it seem, also is a period when there are rising cases of fever, flu and other cold related problems — followed by umpteen number of visits to physicians.As the temperature drops, children you should ensure that you take enough protection against cold and flu. These are the most common health issues with children apart from getting chapped skin and upset tummies.So here are some health tips that will help you enjoy the winter chill.
Boost immunity
Eating well, getting enough sleep and staying active are all important during winter to help keep you and your family healthy and to support your immune systems. Supplements containing herbs and nutrients such as, garlic, vitamin C, and zinc will help boost immunity.
Keep moving
While it’s a little harder to find the motivation to exercise when it is cold outside, remember that keeping active during winter is essential to support our health and wellbeing. Exercising indoors during winter will help to keep you warm as well as fit and healthy. Be sure to spend time warming up before you start your exercise as it can take a little longer for your joints to loosen up in the cold weather.
Eat well
As winter sets in it can be tempting to start eating more of those warm comfort foods that are often high in fat, salt and sugar. Instead, find comfort in foods such as warming and nourishing soups and stews full of flavour and healthy vegetables. Be sure your diet includes winter fruit and vegetables packed with vitamins and minerals such as sweet potato, green leafy vegetables, beetroot, kiwi fruit, mandarins, bananas, garlic and ginger. Avoid cold drinks. As far as possible, it is good to consume fresh food than those stored in refrigerator for a long time.
Weight management
Ditching the exercise as well as the salads during winter can often lead to weight gain. While it may only be a small weight gain, it begins to add up as you get more and more winters under your belt! Although it’s tempting to hide behind those bulky winter clothes, by sticking to your healthy diet and exercise routine all year round, you’ll be much healthier in the long run and won’t dread the next swimming season.
Sleep well
Proper sleep (eight hours) can help keep the body's immune system healthy and fight off colds. Relaxation techniques and establishing a regular sleep routine may help to promote improved sleep.
Massage Regularly with Body Oil
Kids have very tender skin and they get badly affected by the chilling winter winds. You need to massage the skin well with olive oil or coconut oil which has vitamin E and fatty acids. You need to use it sparingly and rub it in and you will find that the skin soaks it up readily, leaving no sticky feeling behind. Using moisturisers daily may help to keep the skin moist and supple whilst supplements containing vitamin E and garlic help assist blood circulation.Application of coconut oil before taking bath is very effective in managing dryness of the skin. Those with very sensitive skin, prone to allergies caused by woollen garments, should take precaution by wearing a pull over before wearing woollen garments.
Keep bugs at bay
Although we can do a lot to support our health and immunity during winter it is not always possible to avoid catching a cold or flu. The viruses that cause colds are spread by sneezing, coughing and hand contact. Wash or sanitise your hands regularly and avoid close contact with someone who has a cold. Supplements such as vitamin C may help relieve the symptoms and reduce the duration of a cold.
Stress and healthy mood
While stress is a part of everyday life, and some stress helps us to meet challenging situations, excessive amounts of stress may be linked to negative effects across a range of areas. Stress can lower the resistance to nasty bugs by depressing the immune system. Importantly, stress increases your need for dietary magnesium which is important for muscle and nerve function. Many of the B vitamins e.g. B1, B5, B6 and B12 are also needed for a healthy nervous system. They may also be beneficial to help promote healthy mood balance but speak to your doctor or healthcare practitioner before starting a supplement like this. Vitamin E helps to support peripheral blood circulation.
Stay Hydrated
Kids tend to drink less water during the winters as the water is a little below the room temperature. Since winter is a dry season, it is vital for our system to be adequately hydrated. So make sure that you drink a lot of water as this will also hydrate your skin.You need at least two liters of water a day as it is essential for our body to function.So don’t forget to drink water.
Reduce Bath Time
Some children are prone to catch cold during shower as they bathe. Kids also like to stay put in the warm showers or hot water tubs. Hot water is not good for the skin as it robs off the natural moisture. So make sure that you take a briefer bath and in lukewarm water.
Wear warm clothes
Wearing warm clothes is a necessity to insulate one’s body from the cold outside.Wool is a very good insulator, it can absorb moisture without becoming really wet and is fairly inexpensive. But a great disadvantage is that it tends to be very itchy and many people are allergic to it. Fleece fabrics are good insulators but are not very resistant to cold wind, so they invariably have to be used in combination with other layers.
Sun Screen
The winter sun is surely enjoyable but they also contain the harmful Ultra Violet rays. So don’t forget the sun screen, it is important to remember we can still get sun burnt when the weather is cold!
Move Out
Finally, ensure that you get the required amount of workout daily. Winters do not mean that you need to spend the entire day under the blanket. Put on the winter gear and go out for the regular exercises and the afternoon game sessions. Enhanced fitness will ensure that you develop the desired immunity to fight off the winter infections like common cold and flu.
So dear children, this winters take all precautions so that you enjoy the season and have a great time.
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