Challenges of the chill

Reduced sunlight affects moods too. Some of us even suffer from seasonal affective disorder,which can compromise health. Studies have suggested that there is increase in aches and pains in winter and an increase in functional impairment associated with winter-seasonal depression upto 30 per cent.

There are several other physiological and bio-chemical changes with the cold weather.

The body tends to concentrate cholesterol,which means the cholesterol reading could be a bit higher in winters. The average total cholesterol can be 4 to 5 points higher in winters and for those with high cholesterol,the difference can be upto 11 points. In fact,it is suggested that cold weather is far more lethal than hot weather. The higher occurrence of cardiovascular diseases is well known. Some of the possible explanations include increased blood pressure,haematological (blood) changes and respiratory infections.

According to an epidemiological research by the American Dietetic Association in 2008,people being treated for hypertension achieve blood pressure control in summer than in winter. Cold-induced changes in blood composition include increase in red blood cell count,plasma cholesterol and plasma fibrinogen (protein responsible for clotting ) which increase risk of a clot formation and thereby a heart attack or stroke.

Mortality from heart attacks is significantly higher in winters. Angina attacks also appear to be more . The increase in mortality is in the range of 1 per cent per 1 degree Celsius drop in temperature.

The exact location of the cold and the magnitude of the effect can vary between countries. Respiratory infections represent about 25 per cent of additional winter deaths. Other problems include significantly lower levels of Vitamin D,which has been associated with compromised immunity and increase risk of inflammatory conditions including arthritis,asthma,digestive disorders and auto-immune diseases and depression.

High risk groups needing special attention are

The elderly; children (who lose heat faster due to their higher body surface /weight ratio); people with heart disease; people with chronic respiratory disease or asthma

An increase in appetite is also reported. Nature has its own ways of keeping the body warm in winters. The body tends to burn more calories to keep warm and thereby the need to eat more. However,certain foods have a more profound warming effect than others (see table). The overall warming effect of food known as diet induced thermognesis is due to energy released during digestion and assimilation. This released energy is in form of heat and helps increase body temperature.

Studies show that people choose more high fat food in winter and high carbohydrate food in summer. Not surprising,that the halwas,besan ladoos,pinnis,chikkis,gajaks and plum cakes are such an integral part of winter food. But combine this with a comparative sedentary time and it is not difficult to explain why people end up gaining weight in winter.

So let winters be the time to make health resolutions with optimism.

Tips to stay healthy in winters:

1.Track your caloric intake. Keep a food diary.

2. Step up intake of soups,hot liquids and vegetables; keep warm with warming foods nuts,oil seeds,jaggery,millets and greens,monitor vitamin D levels,consume fatty fish,flax seeds,sesame seeds,ginger,garlic,cloves and cinnamon.

4. Exercise regularly with some precautions: avoid early morning walks,avoid heavy woolens,clad well and avoid wind chill,choose an indoor exercise alternative (treadmill) etc