Climate change

PREPARE FOR CHANGE

ADAPT YOUR HABITS IN AUTUMN TO HELP YOU FEEL HAPPIER AND HEALTHIER DURING THE COOLER MONTHS

As the season changes days get shorter, trees lose their leaves and animals grow a thicker coat. So, it should come as no surprise that the human body reacts in some amazing ways, too. Studies show our DNA changes to help battle the approaching cold, our blood pressure rises, and some people report sleeping more. But some changes are much more noticeable, and annoying — the good news is we can prepare for them before the cold weather arrives.

Choose comfort food wisely

It’s a common complaint from people that they gain weight in winter, and it is often caused by eating more stodgy foods, Nutrition Australia dietitian Leanne Elliston says.

“Let’s face it, humans are naturally drawn to sugar, fat and salt,” Leanne says.

“It is comforting, enjoyable and thousands of years ago these fl avours were highly sought after as they were hard to fi nd.

“Nowadays, it’s in just about everything that is processed and very easy and cheap to access.”

But don’t feel guilty if you indulge on the couch on a cool night.

Instead, Leanne recommends accepting you will overdo it sometimes, but try to eat with “purpose” and to practise mindful eating in the months leading up to winter so you are well trained once the cooler times arrive.

To help combat the cravings for salt and fat, Leanne says to opt for foods that are less processed and have more nutritional value but plenty of fl avour.

“The colder months are a perfect time to get into soups, stews, casseroles and curries. These are the best dishes for maxing out on vegetables,” Leanne advises.

“When it comes to fat, adding some healthy fats to your meals is important.

“Think avocado, nuts, and extra virgin olive oil. They can actually help to absorb some of the vitamins and antioxidants in your food to help keep your immune system working at its best.”

It is also important to keep up vitamin C intake for immunity, she says.

Don’t get stuck on the sofa

Snuggling into the warm couch is everyone’s favourite thing, but be careful of being too sedentary.

“Keeping active is important all year round, however, in winter it can be even more important as being physically active, particularly during the winter months, can help boost vitamin D levels,” Leanne says.

It is best to get into a routine that will suit the colder months in autumn; this way you will be in the habit, which will help you stay motivated once winter arrives, she says.

Adapt your skincare products

One of the most common things people notice towards the end of autumn and heading into winter is that their skin tends to get drier.

Depending on where you live, about early or late May you will begin to notice changes in the dryness of your skin, Australasian College of Dermatologists’ Rosemary Nixon says. “It’s important that people moisturise, otherwise the skin gets itchy and may evolve into eczema after some weeks to months,” Assoc Prof Nixon says.

An easy fi x is to opt for a “greasier” skin cream compared to the lightweight creams preferred in summer, she says.

This could help avoid fl aky and itchy skin during June and July.

Look out for the winter blues

As the days get shorter, we get less sunlight, which can wreak havoc with our body and our emotions.

Generally, a walk or a catch-up with friends will boost the spirits.

But sometimes the bleakness can be seasonal aff ective disorder, Beyond Blue clinical adviser Grant Blashki says.

“Sunlight aff ects our hormones, but some people are more susceptible than others,” Dr Blashki says.

“Lack of sunlight can mean our bodies produce less melatonin, the hormone that tells your body it’s time for sleep.

“Less sun could also mean less serotonin, a hormone that aff ects mood, appetite and sleep.”

While it is rarer in Australia than other countries that have long dark winters, Dr Blashki says keep an eye out for any emotional changes as the days start to get shorter.

He says to avoid alcohol and “try going outside more often — ask a friend or family member to rug up with you and go for a walk”.

“If you see the sun, head outside and try to get some of it on your skin.”

Check in with your doctor if the winter blues do not budge.

Healthy bites 21,259

The number of confirmed cases of the flu in Australia in 2020. this was down from a record 313,061 the year before.

Source: Mindbody

Body time

Our internal body clock could make us more susceptible to infections at certain times of the day, or months of the year. Royal College of Surgeons in Ireland and Trinity College Dublin researchers found this may be due to a fl uctuation in white blood cell numbers.

WARM DRINKS SUPERCHARGED

A cup of hot chocolate could help you solve problems faster. University of Birmingham researchers have discovered people performed challenging mental tasks 11 per cent faster on average after drinking a warm cup of chocolate supercharged with fl avanol-enriched cocoa powder.

VITAMIN D BENEFITS

A 2020 secondary analysis of data in the US has shown vitamin D supplements could reduce the risk of cancer. A Brigham and Women’s Hospital-led team found an overall 17 per cent lower risk of advanced cancer and a 38 per cent reduction among those with a normal body mass index.