Maintaining a healthy lifestyle is essential for individuals seeking to optimise their well-being and ensure better health as they age. Yet, daily health advice can be overwhelming, making it challenging to discern the best practices for health and preventive care. With many messages circulating about well-being, navigating through the information overload can be daunting. However, it's important to recognise that adopting a healthy lifestyle doesn't have to be intricate or confusing.
As we enter the new year and are set to face a difficult winter ahead, Asian Voice spoke to a General Practitioner, Dr Rupa Joshi, Managing Partner at Woodley Centre Surgery and the Co-Clinical Director of the Wokingham North Primary Care Network in Berkshire, about taking better strides in the new year and taking better care of oneself in the winters.
Proactive steps to foster well-being during the winter season
Maintaining your health and practising self-care can be challenging, especially in cold weather. Ensuring warmth is a proactive step to foster well-being during the winter season.
There is also an increased likelihood of experiencing the winter blues due to shorter days and the weather conditions may also lead to reduced social interactions, potentially causing feelings of isolation. Dr Joshi suggests prioritising self-care during these times, “Begin by prioritising a good night's sleep, essential for supporting the immune system and focus on consuming plenty of healthy, fresh, and home-cooked foods without preservatives.”
She also highlights the challenges; the winter months can pose for the vulnerable population. “This is especially for the elderly or those with chronic conditions. To ensure our safety and well-being in cold weather, it's crucial to address the issue of high fuel costs, which may limit some individuals to heating only one room. Adequate preparation involves having an abundance of blankets and layers to protect against colds and flu,” she said.
“Recognising the impact of seasonal affective disorder, particularly during darker periods, emphasises the importance of outdoor exposure and sunlight. Creating opportunities for fresh air, such as having breakfast in the garden during daylight, can be particularly helpful, especially for those struggling with sleep issues, as it aids in resetting the balance”, she added.
Talking about the remedies for cough and cold, she says, “Hydration is vital, and incorporating vitamin C and vitamin D into your diet can be beneficial for addressing coughs and colds. Consider consuming a spoonful of honey daily, as it contains probiotics. In the event of a cold, two teaspoons of honey in the morning and evening can be particularly helpful. Exploring the anti-inflammatory properties of Indian spices, especially turmeric, can contribute to overall health during the winter months.”
A comprehensive approach for holistic wellbeing
Dr Joshi underscores numerous studies discussing the impact of stress, emphasising the importance of cultivating effective stress-reduction practices in one's life. This involves avoiding situations and individuals that trigger distress. Engaging in activities such as yoga, mindfulness, and meditation proves highly beneficial for lowering stress levels, while incorporating breathing exercises contributes to general self-care, fostering overall health and well-being year-round.
Yoga embraces a comprehensive approach to well-being, integrating breathing techniques, meditation, and ethical principles. When coupled with a natural diet, this combination proves invaluable in various ways, fostering a state of harmony and balance.
Initiating a healthy lifestyle begins with dietary choices, emphasising the consumption of fresh fruits and vegetables rich in antioxidants. Dr Joshi suggests that, “It's crucial to steer clear of fried, processed, and sugary foods, as well as opting for wholemeal products and whole grains that provide fibre and essential nutrients, promoting a healthy gut. Physical activity is a must with a target of 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly. Incorporating a daily 20 to 30-minute walk is encouraged for both physical and mental well-being.”
The very many benefits of Vitamin C
Vitamin C plays a pivotal role in promoting overall health and vitality, contributing to skin health and energy levels. Rich sources of Vitamin C include citrus fruits and tomatoes, underscoring the importance of incorporating a variety of fruits and vegetables into your diet.
However, it's worth noting that certain individuals may experience nightshade allergies, characterised by an immune response to alkaloids found in specific foods. Common nightshades include potatoes, tomatoes, peppers, eggplants, and occasionally paprika. Consumption of these foods by individuals with nightshade allergies can lead to symptoms such as congestion, skin rash, itching, redness, and digestive issues. Therefore, for those affected, it's advisable to be mindful of their diet and seek alternatives to mitigate these allergic reactions.
Attaining greater goals sustainably
During this time of the year, many individuals contemplate health-related New Year's resolutions. Dr Joshi suggests that if you've attempted to make changes in the past without success, consider setting a SMART goal—SMART stands for Specific, Measurable, Achievable, Realistic, and Time-bound. Rather than aiming for monumental shifts, focus on achievable steps and small goals. Celebrate your accomplishments and, if successful, consider adjusting your goals accordingly.
Engage a friend or your spouse in your journey, as having a companion increases the likelihood of success. Other achievable steps might include incorporating more fruits and vegetables into your diet, adjusting your bedtime, increasing water intake, or reducing sugary snacks.
Flu increases again as winter pressures bite
The number of people in hospital with flu has increased by almost two-thirds in a week, new NHS figures show. Despite intensified efforts from hardworking staff to prepare for winter pressures, thousands of hospital beds are taken up by patients with flu and other viruses.
At the end of 2023, the number of patients in hospital with flu jumped to an average of 648 patients per day, up from 402 and is four times the figure at the end of November (160 w/e 26 November). The number of patients in hospital with norovirus continued to increase with an average of 566 patients in hospital per day - around 55% higher than the same week last year (364).
Covid cases in hospital are also rising, up 12% in a week from 3,024 on 10 Dec and up 38% in the last four weeks (from 2,452 on 19 Nov) to 3,390 on 17 Dec. Given these statistics, it is imperative that we now take the flu shots before the winters get worse and more and more people get sick.
The flu shots are available for: Everyone aged 65 years and over, everyone under 65 years of age who has a medical condition listed by NHS, including children and babies over 6 months of age, all pregnant women, at any stage of pregnancy, all children aged 2 and 3 years , all children in primary school, some secondary school-aged children (Years 7 to 11) everyone living in a residential or nursing home, everyone who receives a carer's allowance, or is the main carer for an older or disabled person, all those living with someone who has lowered immunity due to disease or treatment, all frontline health and social care workers
It is best to have your flu vaccination in the autumn or early winter before flu rates increase. Remember that you need it every year, so don't assume you are safe.
