Many of us put our toque-covered heads down and power through winter. We joke about hibernating like bears but for some, surviving the season is not that far off. Even if winter is your preferred time of year, there’s no denying it can have an effect on everything from skin to mental health. Plus, more time spent indoors gives viruses a greater chance of spreading a winter cold or flu.
The first time I bought a winter coat for its warmth instead of only its style was a revelation. Winter wasn’t so bad after all when I wasn’t half frozen. Your fingers, toes, and tips of your ears will thank you for wrapping yourself in warm layers.
GET UP AND GO
Health experts tell us that sitting is the new smoking but many people simply accept that they’ll become less active in wintertime. However, one season of inactivity is enough to cause physical deterioration, says Kelsey Rackley, CPTN Certified Personal Trainer at Damian Warner Fitness Centre North.
“When we are out in the world moving around we are using muscular strength and endurance. Not only our skeletal muscles, but cardiovascular and respiratory muscles as well. We’re also challenging our balance and coordination. Less time spent moving through the outside world will likely cause a decline in many of these important abilities.”
Rackley notes that too much sedentary time can lead to poor posture and leave us vulnerable to a more serious injury if we slip in icy conditions.
“Our shoulders and neck start to round forward and hip muscles become tight leading to a more vulnerable low back.”
The answer is to get up and move. Rackley says walking sticks and traction cleats offer greater safety outdoors in winter conditions. But if you just can’t make yourself face the biting cold, use one of the many indoor options, including guidance from a personal trainer.
“You can perform many exercises to help strengthen your postural muscles using a resistance band,” says Rackley. “Finding a facility with an indoor walking track or pool are both great ways to maintain fitness during winter.”
THE D FACTOR
Exercise and socializing play important roles in maintaining good mental health year round. Finding reasons to get out and soak up vitamin D from whatever sunlight is available is proven to aid mood regulation and immune function among other things. A walking buddy makes the great outdoors more tolerable when your mind is on catching up more than the weather. Sometimes a vitamin D supplement can help but please speak to your physician about it before taking one.
The comparative low light of the season can literally make people SAD. The Canadian Mental Health Association estimates up to three percent of adults suffer from Seasonal Affective Disorder, a type of depression. Light therapy has proven effective for some SAD sufferers. Recognizing this several years ago, the London Public Library installed SAD lamps in each of its branches. The idea is to spend some time reading or working in front of the lamp. The bright light mimics the sun and is said to cause a chemical change in the brain that lightens the spirit.
FEEDING THE BODY AND MIND
Skimpy sunlight also has an impact on our physical bodies. It’s no accident that many of us gain a few pounds over the colder months. Winter weight gain is a real phenomenon that’s about more than overeating goodies during the holidays. Janelle Huybers, Registered Dietitian at NutriProCan headquartered here in London, says it’s only human.
“It’s common to crave richer, starchier and heavier foods,” Huybers says. “From a biological perspective, this makes sense, as our bodies seek warmth and energy-dense foods during this season. Emotionally, we also turn to comfort foods when it’s cold and grey. And since we spend more time indoors during the winter, these foods are more accessible, whether it’s because we’re cooking at home, snacking more often, or simply staying closer to the kitchen.”
Along with less activity, sustaining oneself with mac and cheese and potato chips can easily lead to, shall we say, a little more of you to love. Huybers advises putting a slow cooker to work and looking to seasonal vegetables for that denser food the body craves.
“Winter vegetables like carrots, squash, parsnips, rutabaga, kale and Brussels sprouts are packed with fibre, antioxidants and nutrients that support your immune system and digestion,” says Huybers. “Roasting, steaming or slow cooking these vegetables brings out their natural sweetness and makes them satisfying side dishes or a delicious flavour enhancer for main courses.”
Huybers also recommends trading higher calorie and fat protein sources such as beef for lower fat options like chicken and turkey. Bulking up soups with beans, lentils or tofu also increases protein and fibre, making these meals more satiating.
TRADING PLACES
If you can’t stand the thought of avoiding pasta dishes and mashed potatoes, a few substitutions here and there can subtract a lot of calories.
Winter vegetables like carrots, squash, parsnips, rutabaga, kale and Brussels sprouts are packed with fibre, antioxidants and nutrients.
Huybers suggests, “Try mashed cauliflower instead of potatoes or use spaghetti squash or zucchini noodles in place of regular pasta.”
Spending some time on food prep can also make for healthier eating, reduce stress and cut down on making poor nutrition choices in a panic. Planning meals and snacks becomes even more important in winter as some of us fall into a pattern of mindless eating in a misguided attempt to ward off loneliness or a blue mood. Huybers says dividing healthy snacks such as Greek yogurt, roasted chickpeas or energy bites into sensible portions ahead of time cuts down on the likelihood of over indulging.
SAVE YOUR SKIN
It’s more difficult to look your best in a sometimes harsh season that can give you chapped lips and dry skin. At this time of year skin needs more protection, richer hydration and gentle layering according to Charlene Jones, co-owner of Artistic Spa.
“Cold air holds far less humidity than summer air so the skin’s natural hydration evaporates quickly leaving it dry, tight and often uncomfortable,” she says. “Low humidity levels also reduce elasticity, making fine lines and wrinkles more noticeable.”
Cold temperatures have other effects on our skin that can make it dull and fragile.
“Sebaceous glands slow down, weakening the skin’s protective barrier,” explains Jones. “Blood vessels constrict to conserve body heat, limiting oxygen and nutrient delivery to the skin.”
For dry skin, she recommends swapping out products you’ve been using in nicer weather for those formulated with winter skin in mind.
“Start by switching your gel or foam cleanser to something creamier,” Jones advises. “Coconut milk and coconut oil soothe, hydrate and support dry, flaky skin.”
She also suggests gentle regular exfoliation and a richer lipid-based (ceramides, cholesterol, and fatty acid) moisturizing cream.
EYES AND LIPS
“The eye area is ten times thinner than the rest of the face and dehydrates more easily,” says Jones. “Apply a thicker eye cream like a mask for ten minutes, then massage in.”
A skin care professional like Charlene Jones can offer advice on a complete routine to banish roughness and flakes. She says lips are prone to chapping because they lack oil glands but waxy balms just sit on top of the skin.
“Choose a balm with SPF and hydrating ingredients like vitamin E or natural oils,” she advises.
And if you love a steamy shower after coming in from the cold, hot water can rob the skin of natural oils, so lukewarm is preferable.
Some Canadians say if you complain about the heat in summer, you aren’t allowed to grumble about the cold in winter. But that’s just not fair. Even as we do our best to combat the effects of winter and make it enjoyable, we’re still within our rights to whine a little. After all, griping about the weather at any time of year is a cherished Canadian pastime, like watching hockey on Saturday nights or punctuating a sentence with “eh.” •
LISA BRANDT is a freelance writer, voice-over professional, podcaster and author of five books. You can find her at voiceoflisabrandt.com. She lives in Port Stanley with her husband and their supervisor, a senior cat named Cuddles.
