Sophies top winter health tips

Despite having a fairly balmy October,  make no mistake about it (Game of Thrones reference alert!) - 'Winter is coming.' As many of you will testify, the cold, wet weather brings aches, pains, and the throb of old injuries front and centre. Due to this, we must pay extra care and listen to our bodies during these colder months when mobility is sure to be tested due to the more precarious feeling in our bones and the terrain underfoot.

When the temperature starts to plummet, we also have to be mindful that our bodies begin to restrict the amount of blood pumped around, reducing our body temperature. With joints receiving less blood and the warmth that comes with it, you can see why we start to stiffen up and, let's face it, essentially degrade slightly, and the aches mentioned above and pains appear more quickly than they are likely to disappear.

Now, I speak for everybody here when I say nobody wants to be in pain; however, it is a vital sensation we need to heed. Just writing aches and pains off as 'due to the cold weather' is doing yourself a disservice. If you think about it like this, the blood flow restriction and cooler body temperature make it easier for precarious masked pain to come out. When you think about it like this, you can use the cold weather to your advantage - it can be an early warning system for subtle aches that will surely progress if not noted, and people need to take steps to address them.

One of the biggest mistakes people make during the winter months, and it is easy to see why, is to fall back into a semi-hibernation state. Crank up the heating, put your feet up, and indulge excessively. While this is an integral part of winter, staying as active as possible is even more critical. Even if you can only exercise in dorrs, so be it! There is still plenty you can do; I'd be happy to steer you in the right direction with a tailor-made plan should you be stuck for inspiration; all you need do is ask!

So, as the winter months face several challenges, here are some top tips to see you through until spring. Instead of keeping it solely osteopathic, I've also included some general winter health tips.

Eat the Rainbow: You may have heard the phrase "eat the rainbow" before, but as simple as the catchphrase is, it hides some of the science behind why various fruits and vegetables can be pleasing to the eye and good for your health. The important thing here is that certain colours of food point to including specific nutrients within. For example, green fruits and vegetables (avocado, spinach, broccoli) are high in vitamins K, B, and E. Purple foods (red cabbage, grapes) are high in vitamins C and K. And what do we have to thank for these colourful indicators? It is the phytochemicals found in them. The brighter and richer colours of fruits and vegetables also usually indicate a higher concentration of antioxidants, which is excellent for maintaining a robust immune system and organ function when the temperatures drop.

Massage, massage, and more massage: As I mentioned above, blood flow reduces during the winter period, and this causes numerous problems for many. What is one of the most effective ways to ensure good circulation? Massage, full stop. I appreciate that you can't always pop out into the clinic for one of my 'Relaxation Massages', nor can you rely on a partner or friend to massage you whenever you desire, so there has to be an element of self-massage; there is no excuse. Rolling your foot across the top of a tennis or golf ball can boost blood circulation to the feet, massaging your calf muscles, which research suggests act as the 'hearts of your lower body, can be rubbed on foam rollers, by hand or via one of the ever-increasing massage gadgets you'll find on the high street and online. None of these are a substitute for a professionally targeted massage, but for filling in the blanks, they are excellent tools to have in your self-preservation arsenal. My relaxation, Gua Sha head, and facial massages combine aromatherapy oils, calming music, dimmed lights, and a warm couch to help relax and destress your mind while increasing blood flow.‍

Surround yourself with the ones you love: They say, 'You can't choose your family, but you can choose your friends,' either way, they are both critical components during what can be a lonely season for many. They provide emotional support, which will help you deal with stress and boost your body's production of essential dopamine, serotonin, and oxytocin. Not only does this lead to a happier Christmas period, but you'll also benefit from other benefits, including the promotion of brain growth and the ability to combat cognitive degradation. Also, it makes it a lot easier to dust off your board game collection and get those dice rolling!‍

Your bed awaits: With it getting darker earlier than in the summer, your body can feel tired earlier, so why not just go with it? Studies show that going to bed just an hour earlier can substantially drop blood pressure, reducing your overall risk of heart attacks and strokes. While you are sleeping, your body also regenerates, so don't think of it as missing out on the end of Die Hard (or whatever Christmas film you may be watching) and think of it as a time to heal; after all, Die Hard will be there in the morning!‍

Stable and able: If you go into hibernation mode and ignore our advice on keeping mobile, be aware that you are not using your muscles daily. You can expect a 0.5-1% mass loss; this is incredible! If you're not active, then come springtime, you'll find that you are as strong, stable, or flexible as you had been just a few short months ago, and the difference can be pretty shocking. It is also a lot harder to regain that stability and strength than it is to lose it. Incorporate mini-balancing exercises, e.g., balance on each foot for as long as possible every morning, to keep the potential for stability degradation to a minimum. Measures like this will strengthen your leg muscles and improve movement, boost your stability and reduce your risk of falls as you age.‍

Inflammation: Inflammation plays a significant role in cartilage degradation, which can cause arthritis. Diet is such an essential part of our well-being that I must mention it twice in my top tips. Eating a diet rich in anti-inflammatory foods can help prevent and reduce inflammation that may only worsen.

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Hope this helps keep you nimble this winter, as always get in touch if you have any questions or please do book in online.

Thanks Sophie X

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