As the seasons change and temperatures fall, our bodies respond in ways we might not always expect. This guide will walk you through common health changes linked to cold weather and show you how to stay healthy and comfortable all season long.
How Cold Weather Affects Your Skin
Cold, dry air and indoor heating can strip your skin of its natural moisture, leading to discomfort and irritation.
Symptoms to watch:
- Dry, itchy or flaky skin, often called “winter itch”
- Cracked skin on your hands or lips
- Redness and general irritation
- Flare-ups of existing conditions like eczema or psoriasis
Prevention basics:
- Use a humidifier in your home to add moisture back into the air.
- Take lukewarm, not hot, showers to avoid stripping natural oils.
- Gently pat your skin dry with a towel instead of rubbing it.
Relief tips at home:
- Apply a thick, fragrance-free moisturizer immediately after bathing.
- Switch to a gentle, hydrating cleanser for your face and body.
- Protect your lips with a quality balm that contains SPF.
When to see a doctor:
- If your skin becomes cracked, starts bleeding, or shows signs of infection like swelling or pus.
- If over-the-counter creams and lotions don’t improve severe dryness or discomfort.
Cold’s Impact on Your Brain and Cognition
Have you ever felt mentally sluggish on a particularly cold day? It’s not just your imagination. Your body may divert energy to keep you warm, sometimes leaving your brain feeling a bit foggy.
Symptoms to watch:
- Feeling mentally slow or experiencing “brain fog”
- Difficulty concentrating or making decisions
- Slightly slower reaction times
Prevention basics:
- Stay warm. Dressing in layers helps your body conserve energy for all its functions, including thinking.
- Get adequate, quality sleep to help your brain rest and recharge.
- Stay hydrated. Even mild dehydration can impact cognitive performance.
Relief tips at home:
- Take short, active breaks throughout the day to boost circulation and alertness.
- Engage your brain with activities like puzzles, reading, listening to music or learning something new.
When to see a doctor:
- If you experience cognitive changes that are severe, sudden or interfere with your daily life, as this could signal other underlying issues.
Navigating Mood Changes in Colder Months
Shorter days and less sunlight can disrupt our internal clocks and affect our mood, leading to what many call the “winter blues.”
Symptoms to watch:
- Lower energy levels and increased fatigue
- Feelings of sadness, apathy or irritability
- Changes in appetite or sleep patterns, especially oversleeping
- Loss of interest in activities you usually enjoy, which can be a sign of Seasonal Affective Disorder (SAD)
Prevention basics:
- Get natural sunlight exposure whenever possible, especially in the morning.
- Maintain a consistent daily routine, including regular sleep and wake times.
- Prioritize getting enough quality sleep each night.
- Stay socially connected with friends, family and community groups.
Relief tips at home:
- Incorporate regular physical activity into your day, even if it’s just a brisk walk.
- Practice mindfulness, meditation or other stress-reduction techniques.
When to see a doctor:
- If a low mood lasts for more than two weeks and significantly impacts your work, school or relationships.
Protecting Your Heart When Temperatures Drop
Cold weather causes blood vessels to constrict, which can increase blood pressure and make your heart work harder to pump blood throughout your body.
Symptoms to watch:
- Chest pain or pressure, especially during physical exertion in the cold.
- Noticeable increases in your regular blood pressure readings.
- Shortness of breath that is unusual for you.
- Discomfort in your arms, back, neck, jaw, or stomach.
Prevention basics:
- Monitor your blood pressure regularly, as cold weather can cause it to rise.
- Avoid sudden, strenuous outdoor activities, like shoveling heavy snow, if you aren’t conditioned for them.
- Dress in warm layers to prevent your body from working too hard to maintain its core temperature.
- Warm up properly with gentle movement before any outdoor exercise.
Relief tips at home:
- Pace yourself during winter chores and take frequent breaks.
- Move your workouts indoors on extremely cold, windy or snowy days.
When to see a doctor:
- Seek care immediately for any potential symptoms of a heart attack, such as chest pain or severe shortness of breath.
- If you have a known heart condition, talk to your doctor about safe activity limits for the winter.
Keeping Your Lungs Healthy in Winter
Cold, dry air can be irritating to your respiratory system, making you more susceptible to coughing, wheezing and infections.
Symptoms to watch:
- Coughing, wheezing or feeling short of breath when you inhale cold air.
- An increased frequency of asthma attacks for those with the condition.
- A higher susceptibility to respiratory viruses like the common cold, flu or RSV.
Prevention basics:
- Breathe through your nose when outdoors to warm and humidify air before it reaches your lungs.
- Loosely wrap a scarf over your nose and mouth when it’s particularly cold.
- Get your annual flu shot and stay up-to-date on other recommended vaccines.
Relief tips at home:
- Use a clean humidifier to add moisture to your indoor environment.
- If you have asthma, always keep your rescue inhaler with you.
When to see a doctor:
- If you develop a persistent cough or have ongoing difficulty breathing.
- If your asthma symptoms are not well-controlled by your current treatment plan.
Easing Cold-Weather Aches and Pains
Many people feel that their joints and muscles become stiffer and achier in the cold. This can be related to barometric pressure changes, reduced blood flow or being less active.
Symptoms to watch:
- Stiff, achy joints, especially in the morning.
- Increased pain from conditions like arthritis.
- Cold, numb, or tingling fingers and toes from poor circulation.
- Noticeable color changes in your fingers or toes (white, blue or red), which can be a sign of Raynaud’s phenomenon.
Prevention basics:
- Keep moving with gentle indoor exercises like stretching or yoga to maintain flexibility.
- Wear warm gloves, thick socks and proper footwear.
- Stay well-hydrated to support healthy muscle and joint function.
Relief tips at home:
- Use a heating pad or take a warm bath to soothe stiff joints and muscles.
- Perform gentle stretches before heading outside into the cold.
- Wiggle your fingers and toes frequently to promote blood flow.
When to see a doctor:
- If joint pain becomes severe or begins to limit your mobility.
- If you experience persistent numbness or dramatic color changes in your fingers or toes.
Your Annual Check-Up: A Key to Winter Wellness
Being proactive is your best defense against cold-weather health issues. An annual visit with your primary care physician is a cornerstone of preventive health and is the perfect time to address your concerns.
During your visit, you can review any health changes you’ve noticed, check your medications, and catch up on recommended health screenings and vaccines. Don’t wait for winter illnesses to peak. Schedule your check-up today to ensure you’re prepared for a healthy and comfortable season ahead.
At Mattituck Family Medicine, we provide a full range of services for you and your entire family ages 10 and up, as well as telehealth services. To learn more or to schedule an appointment, call (934) 213-4499.
