Winter is simply not a season that’s easy to handle, especially if you live in an area that experiences extreme weather and cold waves annually. In India, people across the northern parts and the hilly or mountainous regions experience some very cold months between November and March. Usually, these cold waves spread across the plains as well. All of this means that a large part of the Indian subcontinent’s population has to acclimatise to the winter season, and this includes everything from changes in diet and sleep to clothing and overall lifestyle.
Obviously then, winter comes with its own health issues and problems. But have you, as a woman, ever felt that winter is particularly harsh on you and your overall wellbeing? If yes, then you should know that you are not alone. Winter makes everyone’s health a bit difficult to maintain, but for women, it certainly makes some aspects worse. Here’s everything you need to know.
Health Issues That Worsen During Winter
The first thing winter impacts is the amount of sunlight, fresh air and outdoor exercise you get. You’re definitely more likely to stay cooped-up in the house with your heater and layers of woollens on than stepping out in the mild sunlight to soak up some vitamin D. The result is everything from low immunity and weight gain to skin and lung issues. The lack of sunlight and vitamin D also affects our circadian rhythms, making us more lethargic than during other seasons—the simple reason why you might feel like slumbering in your comfy quilt comes more easily. Similarly, a lack of sufficient vitamin D and sunlight also affects mental health, and particularly leads to a mental health issue known as seasonal affective disorder (SAD).
Secondly, the cold weather usually makes muscle stiffness and bone-related issues worse. You might have seen people with gout and arthritis feeling a lot more pain and lack of mobility during the winter months. For women, who are generally more at risk of developing calcium, iron, vitamin C and vitamin B12 deficiencies, bone health remains a life-long concern. Plus, there’s the added risk of developing arthritis, osteoporosis and carpal tunnel syndrome with age and work stress. So, this also puts women at a greater risk of experiencing aches and pains during the winter months.
Thirdly, there are skin issues that emerge especially during winters. Cold and dry winds not only leave the skin dehydrated, but also lead to wrinkling and often, eczema. This is the reason why everyone is recommended to apply thick layers of moisturisers or glycerine during winters to protect the skin. Add to that the onslaught of climate change and ozone, and sunscreens in winter also become an essential part of health care.
Fourthly, like during every season change, our immune system has to gear up to face seasonal infections and diseases. Apart from the common cold, winter months make everyone vulnerable to viral and bacterial infections that can affect everything from digestion to lung health. Transitioning to a seasonal diet of winter greens, fruits and nuts usually helps counter these issues, but extra care based on your individual immunity and the addition of dietary supplements is always recommended—of course, with the guidance of a doctor or nutritionist.
How Winter Impacts Menstrual Health
Apart from the health issues described above, women of reproductive age have an additional burden to bear during the winter months—changes in the menstrual cycle. A 2011 study published in the peer-reviewed journal, Gynecological Endocrinology, explains that ovarian activity is more regulated in summer months. Hence, winter months witness a number of dysregulations that may lead to complications.
The study says that in winters, women are likely to experience shortening of menstrual cycles by roughly 0.9 days. The reason behind this is not only a lack of exposure to sunshine, but also low hormone secretion due to the colder weather. The thyroid and endocrine systems slow down during this season, which leads to lower secretion of the follicle-stimulating hormone (FSH). This in turn reduces the ovulation frequency.
At the same time, symptoms of premenstrual syndrome (PMS) also tend to increase. Once again, lack of exposure to sunlight is deemed to be a major culprit during the winter months. The lack of vitamin D also leads to more severe mood swings and feelings of depression. Because our blood vessels tend to compress during winters, periods also tend to become more painful.
To counter all these winter-related menstrual health issues, you can take any of the following steps:
• Take warm baths to improve blood circulation.
• A heat pad while PMSing and during your period can also help blood circulation.
• Stay active to ensure blood circulation and overall warmth.
• A little sunshine can go a long way in combating menstrual health issues during winters.
• Avoid foods that are too rich and heavy, or may lead to bloating and lethargy.
• Add more foods that are rich in dietary fibre, vitamin D, vitamin C, vitamin B6, vitamin B12, magnesium, iron and calcium.
• Remember to drink plenty of water (heat it if needed, but ensure you get your two litres every day).
• Discuss any dietary supplements you may need to take with your gynaecologist.
For more guidance on how to combat winter health issues effectively, head to our Help section to talk to health experts.