How to Survive Winter

There are those of us who absolutely love the autumn and winter months, and those of us that just don’t feel quite the same! Of course the colder months bring with them issues that many of us will recognise, from the onset of nasty winter bugs through to the realities of low mood that can often be associated with Seasonal affective disorder (SAD). However for those living with rare diseases, disabilities or cancer there can be so many more challenges to contend with, including of course the cold itself. If someone suggested you go and sit on a park bench in the middle of winter for a few hours you’d soon notice the feeling of the cold damp air creeping into your bones, despite perhaps being wrapped up in a warm coat, with a fluffy woolly hat on. For those who use a wheelchair to mobilise this is just one of the challenges that winter brings with it, let alone navigating safely over soggy piles of leaves, or down icy roads. Less obvious perhaps is the way in which colder weather can effect cancer patients and survivors. Not only do those going through chemotherapy tend to feel the cold more acutely, many who have chemo induced peripheral neuropathy experience a worsening of symptoms like nerve pain, numbness, or muscle fatigue in cold weather. Unless an imminent move to warmer climes is on the cards then winter is indeed coming, so we have created a handy winter survival for you. Hopefully one or two of our top five tips might just help make the coming months a little less wintery for you.

Get Outside

There are absolutely days when we all look outside the window and think ‘I’m not going out in that’, but if you can dress warmly enough, with the right protective outer layers then it is always worth braving the cold. Even if you are only outside for a short while the health benefits can be huge. Countless research studies have proved that fresh air, daylight and sunshine - if there is any to be found, will positively impact on all areas of our physical health and mental and emotional well-being. There is nothing quite like coming back inside with rosy cheeks and settling back down with a cup of something warm knowing that you don’t have to go out again!

Layers, layers, layers

‘You can only get wet once’ might be a reassuring mantra for hardy outdoor types but for most of us, the trick is to avoid getting wet, or damp, or cold - and the key to keeping dry and warm whilst outside no matter the weather is layers. For many people keeping their core warm will ensure that they feel warm enough whilst outside, but for those with reduced or limited mobility our extremities do tend to suffer more and so it is important to try keep them warm and protected from the elements.

Starting with a good quality thermal layer is key, and if possible it is best to buy one good quality item over a multipack of cheaper ones. A base layer of knee high thermal socks, tights or long johns and a long sleeved vest provide a great starting point! Generally natural fibres work really well, so adding layers of loose cotton or wool items really helps, think soft cosy jumpers and lined joggers. Again it’s worth investing in a good pair of gloves, and a long duvet style coat if budgets allow, fortunately these don’t tend to change vastly in terms of style so one good quality coat should last you for many years to come. For those of us who use chairs to mobilise, extra tips include to wear long lined boots with ‘Hothand toe warmers’ slipped inside (other brand are available). And of course a fleece lined waterproof cover instead of a blanket will help hugely. A final top tip, and one used by cold weather athletes is barrier creams, as these can help protect your skin and lips from cracking. Keep moving

Movement may well look very different for each of us, but trying to move in the ways that work best for you is so important. Even small amounts of regular movement or exercise provide us with multiple benefits, from improved physical health through to an overall boost to your wellbeing. Moving when it’s cold is even more important because it can help your heart, lungs, and circulatory system work better, as the heart needs to work harder to distribute blood through the body when it is cold.

Many people assume that good health means a fit and healthy body, but it is really important that those living with rare diseases, disabilities and cancer accept that health and good health is actually relative for each of us. For our communities a better description for good or improved health might be the ability to perform daily tasks and live as comfortably as possible in one’s body. In choosing the best ways that we can incorporate a level of daily activity and movement into our lives we can all try work on our own improved health and wellbeing.

Eat well

We often tend to associate the winter months as months in which we crave warming, comforting foods. Months in which it is okay to hibernate, to settle in for the winter with steaming mugs of hot chocolate and some delicious treats. Indeed, you may have noticed that you always feel hungrier during the colder months, and there is a biological reason for this, as the processes involved in digesting our food serves to raise our core body temperature which makes us feel warmer. Add to this the excesses of Christmas and it is no surprise that many of us routinely eat more in the colder months, and then struggle with any resulting weight gain. So in the colder months it is important to not only eat more, but to eat well! Think a healthy warming mug of soup midafternoon perhaps instead of an indulgent creamy hot chocolate. But allow yourself those treats too at times!

Make plans

This tip is especially important for those of us who struggle with seasonal affective disorder, who find that their mood and energy levels are noticeably lower in the longer, darker and colder winter months. But if you can, try to make plans, maybe a weekly plan to see a friend for a walk and a catch up, or a special trip to the cinema or theatre, or even a break away somewhere. It can be hard to do when you’re feeling low but venturing out in the world is important, so making plans to look forward to or creating and sticking to a regular routine can be very helpful. Planning trips, social events and activities that make you feel happy, connected to others and bring you a sense of achievement can help to boost your mood. So if you like knitting in front of a fire maybe try find a knit and natter group to join, if you love walking why not try a Nordic walking group. Plan for your winter, and it will help you cope until spring returns.