Health Five ways to winterproof your health Brrr its getting chillier. Here are five ways to keep well this winter words: HeatHer StepHen D ark mornings and sharp frosts can make your daily routine seem a lot more effort than normal. Add in joint pain and stiffness, and it can make you feel rather overwhelmed. But this doesnt have to be the case. Read on for the best tips for staying well during winter. #1 Get your jabs Many of us think of flu as a minor illness, but it can lead to serious complications like bronchitis and pneumonia for vulnerable groups. According to NHS Choices, annual flu jabs are offered for free to people who: Are 65 years of age or above Are pregnant Have certain medical conditions Are very overweight Are living in a long-stay residential care home or other long-stay care facility Receive a carers allowance, or are the main carer for an elderly or disabled person whose welfare may be at risk if you fall ill Are a frontline health and social care worker. Former GP and medical nutritionist, and author of Overcoming Arthritis, Dr Sarah Brewer says: A one-off vaccination against pneumococcal infection is also advised to protect against some forms of pneumonia for people aged 65 and older, and for anyone with a long-term health condition. #2 Eat well As it gets colder and we need to generate heat, it is natural for us to seek out food that has more calories, says Charlotte Watts, nutritional therapist and author of The DeStress Effect. We all need a certain level of fat in our diet, but eat too much fat and sugar and you may find it a struggle to get back on track in the spring. A high intake of sugar can be inflammatory, resulting in arthritis symptoms caused by inflammation becoming more severe. To reduce the chance of this happening, eat fewer sugary foods, such as cakes, sweets and biscuits. Watts advises opting for the healthy fats found in meat and oily fish, and snacking on nuts and seeds, which may reduce joint inflammation. You can still enjoy comfort food over the winter, she says. Bowls of delicious homemade vegetable soup and slow-cooked stews are warming and nutritious. Watts recommends tucking into vitamin C-rich foods like citrus fruits, broccoli and cabbage, which are great for the immune system. And, she says, these vegetables are particularly beneficial for arthritis as they contain sulphur, which is critical in the formation of cartilage. Remember to steam your greens rather than boil them, as this cooking method ensures that the highest amount of vitamin C is retained. A Danish study found that just five minutes of boiling these vegetables caused 45 to 64 per cent of vitamin C to be lost. Taking a vitamin D supplement is important for general immunity and may reduce joint discomfort #3 Workout for winter Regular exercise will help manage your weight, boost your energy and make you feel good. It is particularly good for people with arthritis as it strengthens muscles, which can help reduce pain and stress on your joints. Arthritis Cares Exercise and Arthritis booklet contains easy exercises for those with joint pain. This includes range of movement exercises for all parts of the body, and exercise tips for specific types of arthritis. To get your copy, call Arthritis Cares free helpline on 0808 800 4050. #4 Look after your joints It is difficult to absorb enough vitamin D from the winter sun, so Dr Brewer suggests a supplement. Taking a vitamin D supplement is important for general immunity and may reduce joint discomfort, she says. Although Public Health England advises that everyone should think about taking a supplement supplying 10 micrograms (mcg) of vitamin D a day during autumn and winter, I recommend that people with joint pain consider a daily dose of 25-50 mcg. Dr Brewer also recommends omega-3 fish oils to reduce pain and stiffness, plus glucosamine supplements for aching joints. She says: If you need additional pain relief, then turmeric is definitely worth trying as a natural anti-inflammatory. A recent study, involving more than 360 people, confirms that turmeric was as effective in reducing knee pain and stiffness as prescribed anti-inflammatory drugs. However, it should be noted that glucosamine could affect blood glucose levels, so should be used with caution by those with diabetes. #5 Keep up your hobbies When the bad weather forces you indoors, it could be the perfect opportunity to rediscover pastimes you dont normally make the time for. You might reconnect with friends you havent seen for a while or spend more time with your family. There are still plenty of sports you can get stuck into, such as swimming or badminton, and what could be better for a feel-good treat than snuggling down in front of the fire with a great book? The cold dark nights may leave you longing for spring, or they could mean you have no choice but to slow down and relax which might be the best thing you can do for your health all winter your tips We asked for your tips on making exercise easier when you have arthritis. annemarie casey-cuthbert says: I do my physio on the bed and I have a mini exercise cycle that also goes on a table to use for my arms. Jan maclaren says: Swimming for cardiovascular exercise; pilates, a core balance class; and daily targeted range of movement, stretching and strengthening exercises. your tips
