#FitnessFirst How Cold Weather Triggers Lifestyle Disease January 7, 2025 What Are Chronic Inflammatory and Autoimmune Conditions? Inflammation happens when your body responds to an injury or infection. It’s a good thing because it helps protect you, but if it goes on too long, it can lead to chronic conditions. Autoimmune diseases are a type of inflammation where your immune system starts attacking your own body by mistake.Some common conditions include arthritis, lupus, asthma, and eczema. These are often linked to cold weather, and symptoms can get worse during winter, like joint pain, skin flare-ups, or trouble breathing, especially if you’re dealing with winter allergies or cold weather allergy symptoms. Examples of Common Inflammatory and Autoimmune Diseases COPD Cold air is a major trigger for COPD (Chronic Obstructive Pulmonary Disease), as it causes airway constriction, leading to difficulty breathing, coughing, and increased mucus production. In winter, dry and cold air can irritate the lungs, reducing oxygen intake and making flare-ups more frequent.Asthma and Allergies: These are both inflammatory conditions that affect the airways. The winter months can make them worse because winter allergies become more common, leading to tight chests and shortness of breath.Flu (Influenza): The flu causes a lot of inflammation in the body, which can make conditions like asthma or arthritis even worse. Cold air can also weaken the immune system, making us more prone to infections.Strep Throat: Strep throat is a bacterial infection caused by Streptococcus pyogenes, leading to throat inflammation, fever, and discomfort. In certain cases, untreated strep infections may contribute to reactive arthritis, an inflammatory joint condition that occurs following bacterial infections, or rheumatic fever, which results from the immune system mistakenly attacking healthy tissues.Familial Cold Autoinflammatory Syndrome (FCAS): A rare condition where cold exposure triggers symptoms like fever and joint pain. How Cold Weather Triggers Inflammatory and Autoimmune Diseases Cold weather can have significant effects on the body, particularly for individuals with autoimmune and inflammatory conditions.One of the primary physiological responses to cold exposure is vasoconstriction, where blood vessels narrow in an attempt to conserve heat. This reduces blood flow to the extremities and can lead to decreased circulation, which is problematic for those with conditions like rheumatoid arthritis or lupus. Inflammation in the joints can worsen as a result, causing increased stiffness, pain, and discomfort. The restricted blood flow also affects other areas of the body, making it harder to heal from injury or infection, further exacerbating chronic conditions.Another consequence of cold exposure is the increased stress on the immune system. Cold weather places additional strain on the body’s defences as it works to regulate temperature. This can leave the immune system more vulnerable to infections and unable to effectively manage autoimmune responses. For people with conditions like multiple sclerosis (MS) or Hashimoto’s thyroiditis, this means an increased likelihood of flare-ups. Additionally, the reduced circulation caused by vasoconstriction makes it harder for immune cells to travel through the bloodstream, decreasing the body’s ability to fight off pathogens or manage inflammatory processes effectively.When the body is exposed to cold temperatures, the vascular system constricts to preserve core body heat, but this process can negatively impact immune function. Reduced circulation means less oxygen and fewer nutrients reach tissues, particularly in areas like the joints and skin, making them more susceptible to damage. For individuals with autoimmune diseases, this decrease in blood flow can lead to a flare-up of symptoms as inflammatory cytokines and immune cells struggle to reach affected tissues.Increased exposure to viruses: Winter months are known for the spread of respiratory viruses, such as influenza and the common cold, which can exacerbate pre-existing conditions like asthma or COPD.Weakened immune system: Cold exposure and levels in winter can impair immune function, making the body more susceptible to infections.Worsened chronic conditions: Cold air can aggravate chronic diseases like arthritis, heart disease, and respiratory conditions, leading to more frequent flare-ups and complications.Thus, managing autoimmune and inflammatory diseases during colder months requires understanding these physiological effects and taking precautions to minimise exacerbations. The Role of Vasoconstriction, Immune Dysregulation, and Triggers in Cold Weather Winter doesn’t just bring cold; it also brings more viruses. This can make existing conditions flare up, especially when your immune system isn’t working at its best.Increased Exposure to Viruses: Winter months bring a surge in viral infections, including the flu and respiratory syncytial virus (RSV). These viruses can increase inflammation and aggravate conditions like asthma, COPD, and winter allergies, as already irritated airways become more reactive.Immune Dysregulation: Cold temperatures impact immune function through multiple mechanisms. Vasoconstriction impairs circulation, limiting immune cells’ ability to reach infection sites efficiently. Additionally, cold stress triggers hormonal changes, increasing cortisol levels, which can suppress immune responses and make the body more susceptible to infections. How Winter Affects Lifestyle Diseases and Chronic Conditions Winter isn’t just tough on inflammatory diseases – it can also make other chronic conditions worse:COPD and Emphysema: Cold air can make it harder to breathe for people with lung diseases. A study found that people with COPD suffer more flare-ups in winter because the cold and dry air irritates their lungs.Coronary Heart Disease: The cold puts extra pressure on the heart. A study found that heart attack rates go up during the winter, possibly because the body has to work harder to keep warm, stressing the cardiovascular system.Blood Pressure: When it’s cold, blood vessels shrink, which raises blood pressure. This puts extra strain on the heart, especially for people already dealing with hypertension or heart disease.Diabetes: Cold weather can make it harder to manage blood sugar levels. Changes in diet and activity, plus extra stress from inflammation, can cause blood sugar levels to fluctuate more during winter. Preventing Exacerbations and Practical Tips to Manage Inflammatory Conditions in Winter If you deal with an inflammatory or autoimmune condition, managing symptoms during the winter months requires planning and winter precautions. Here are a few things you can do:Monitor Inflammation and Immune Markers: Regularly monitor inflammatory markers like CRP (C-reactive protein) and cytokine levels. Research has shown that inflammation prevention strategies, such as the use of non-steroidal anti-inflammatory drugs (NSAIDs) and disease-modifying drugs (DMARDs), can help control flare-ups caused by cold-induced inflammation.Minimise Exposure to Cold: In addition to wearing warm clothing, reducing exposure to cold air, particularly during peak cold-weather periods, can help prevent exacerbations. Avoiding abrupt temperature changes can significantly reduce the likelihood of flare-ups in autoimmune patients.Targeted Therapies: In cases of autoimmune disease cold sensitivity, therapies such as corticosteroids or biologics that target specific inflammatory pathways may provide additional protection against the effects of cold. Lifestyle Adjustments to Reduce Winter Triggers There are small changes you can make to reduce the risk of flare-ups during winter:Dress Warmly: Layer up with warm clothing, especially your hands and feet. This can help avoid vasoconstriction (when your blood vessels shrink), which can cause joint pain and stiffness.Avoid Sudden Temperature Changes: Going from a warm room into the cold outside can shock your system, making symptoms worse. Try to adjust gradually to avoid triggering winter allergies or cold weather allergy symptoms.Get Enough Sleep: A good night’s sleep supports your immune system. According to research, poor sleep can increase inflammation, making it harder to manage autoimmune conditions. Strengthening Immunity Against Seasonal Flare-ups To help manage symptoms during the winter, here are a few tips to strengthen your immunity:Eat Anti-inflammatory Foods: Foods like turmeric, ginger, and omega-3 fatty acids can help reduce inflammation. A study showed that omega-3s can be especially helpful for conditions like rheumatoid arthritis.Stay Hydrated: Dehydration can make inflammation worse, so it’s important to drink plenty of water, even when it’s cold outside. Avoid alcohol, which can worsen symptoms of winter allergies and cold weather allergy symptoms. When to Seek Medical Advice While some symptoms can be managed at home, there are times when you need to seek help:Persistent Joint Pain: If joint pain sticks around for more than a few days, especially during cold weather, it’s a good idea to check in with your doctor.Trouble Breathing: If you’re finding it hard to breathe, especially if you have asthma or COPD, don’t wait to get help.Severe Allergic Reactions: If you have trouble breathing or notice swelling, get medical help right away.Routine check-ups during the winter months can help you stay on top of your health before the cold makes things worse. Remember, winter precautions can make a big difference in managing your symptoms.FAQs 1) Do autoimmune diseases get worse in winter?Yes, cold weather can trigger flare-ups of autoimmune diseases, worsening symptoms like joint stiffness, inflammation, and respiratory issues. 2) How do you control autoimmune inflammation?Controlling autoimmune inflammation involves anti-inflammatory diets, medication, exercise, stress management, and regular medical check-ups to monitor symptoms and prevent flare-ups. 3) Does winter weaken your immune system?Winter can weaken immunity, as cold reduces circulation, lowers vitamin D, and increases indoor virus exposure, making infections more likely. 4) What are the best practices for managing inflammatory conditions in winter?To manage inflammation, stay warm, exercise, hydrate, follow a healthy diet, avoid temperature extremes, and monitor symptoms closely. 5) Can cold weather trigger allergies?Yes, cold weather can trigger allergies, especially from indoor allergens like dust mites and mould, irritating respiratory pathways and worsening symptoms.
#FitnessFirst 7 Science-backed Healthy Lifestyle Hacks for Busy Professionals December 17, 2024 Why Healthy Habits Matter? You spend one-third of your life working, and with time your work defines your lifestyle. From eating healthy to even forgetting to eat during work hours, your health becomes a second priority.Let’s be honest—we all somewhere down the line recognize this shift but feel there’s little time to make health a priority. Over time, the impact of ignoring wellness accumulates, potentially leading to chronic stress and compromised health.Building healthy habits doesn’t require drastic changes. Small, consistent actions create lasting impact. Once habits are formed, they boost energy, strengthen immunity, and reduce the risk of chronic diseases. The power of habits lies in transforming challenges into effortless routines, leading to a healthier, more productive life.Keep reading to know how you can adopt a healthy lifestyle at your workplace. 7 Healthy Lifestyle Habits You Can’t Say No To Being healthy is a choice, the one you need to choose daily. Yet, with constant deadlines, long hours, and rising stress, prioritizing wellness often takes a back seat. With “30s being the new 50s,” it’s more important than ever to make the right decisions for a longer, healthier life.Here are seven tips for busy professionals to achieve a healthier lifestyle. 1. Snack Only Healthy Amid back-to-back calls and meetings, it’s easy to grab a quick, processed snack. Yet, these options are often loaded with sugars and unhealthy fats, offering only short-lived energy boosts and cravings. Healthy snacking, on the other hand, fuels you steadily and supports better focus throughout the day.You can always try out:A handful of nuts, which are high in healthy fats and rich in protein, can help you feel fuller for longer.Greek yogurt with berries, a protein-packed snack that provides antioxidants.Apple slices with almond butter for a balanced snack packed with fiber, protein, and healthy fats. 2. The Pomodoro Movement Routine Staying seated for long hours can decrease circulation, stiffen muscles, and increase stress levels. However, making time for a workout during stressful work phases can feel unrealistic. With the Pomodoro technique, you can fit in quick bursts of activity, supporting both physical and mental health without disrupting workflow.After 25 minutes, take a 5-minute break to walk around the office. This prevents prolonged sitting and increases focus.Quick movements like stair climbing or desk stretches can release tension.Short bursts of activity can improve circulation and reduce stiffness without requiring equipment. 3. Incorporate Sitting Exercises According to the World Health Organization (WHO), 1.8 billion adults worldwide don’t engage in enough physical activity. Both mental and physical health can be maintained with a consistent workout routine.Endorphins, released during exercise, can help reduce stress, elevate mood, and give you more energy.Here are some quick workouts you can easily fit into your busy schedule to maintain a healthy lifestyle:Try desk exercises like shoulder shrugs or seated leg raises to stay active while working. This keeps your body active, reducing stiffness and improving circulation even during long hours of sitting.Take a brisk 10-minute walk between meetings or during lunch. It boosts energy and enhances focus, helping you stay productive throughout the day. 4. Alternate-Nostril Breathing What do you do if you need a quick mental reset? It takes one deep breath to settle you down. Alternate nostril breathing influences the autonomic nervous system by enhancing parasympathetic activity when breathing through the left nostril, promoting relaxation, and increasing sympathetic activity with right nostril breathing, which is linked to alertness. Research indicates that regular practice can lower blood pressure, reduce heart rate, improve lung function, and enhance cognitive performance by maintaining a balance between the two hemispheres of the brain. These physiological effects contribute to stress relief and overall well-being, making alternate nostril breathing a valuable tool for health management.This technique works as follows:Start by closing one nostril and inhaling through the other, creating a balanced, rhythmic flow that calms the nervous system.Switch nostrils after each breath to increase focus and promote mental clarity.Repeat for at least five minutes.So, the next time you feel stress symptoms creeping in, try deep breathing to calm yourself down and develop mindfulness. 5. Protect Your Eyes And Vision In The Workplace Do you often experience eye strain, dryness, or headaches after a long workday? Prolonged screen time and improper lighting can take a toll on your eye health, leading to discomfort and potential long-term vision issues.For busy professionals, maintaining eye health is essential for sustained focus, productivity, and overall well-being.Adjust screen brightness and position to reduce glare and eye strain.Follow the 20-20-20 rule: Every 20 minutes, look at an object 20 feet away for 20 seconds.Use artificial tears or a humidifier to prevent dryness in air-conditioned spaces.Ensure proper lighting at your workspace to minimize screen glare and shadows. 6. Prioritise Regular Health Screenings Many health issues, like heart attack, chronic liver disease, cancers, etc, develop without immediate symptoms. Yet, fitting in health appointments during a busy workweek can feel nearly impossible. So, opt for a convenient regular health screening. At Nura, we make prioritizing your health easy. Our AI-powered, comprehensive health screenings deliver detailed and accurate insights in just 120 minutes, including a consultation with a doctor, without disrupting your workday. Our screenings cover:Early detection of lifestyle conditions like coronary heart disease, osteoporosis, and visceral fat.Advanced cancer screenings for organs like the lung, liver, and colon. 7. Drink Water with Intention Are you someone who needs a coffee every hour to work better? It’s time to go past that. Relying on caffeine to stay alert can be a quick fix, but dehydration often contributes to the fatigue and brain fog that lead to those extra coffee breaks. By making hydration a priority, you can improve concentration, avoid lethargy, prevent mood swings, and keep energy steady throughout the day.Mindful hydration begins with being intentional and focused with every sip of water.Start your morning with a glass of water to set a mindful tone.Keep a water bottle nearby and use reminders to stay on track with hydration.Aim to sip consistently, especially during long work sessions, to maintain energy and clarity. Pair this with regular breaks to move around, helping you stay refreshed and focused throughout the day. Start small for big changes Remember, big changes often start with small, mindful transitions. It takes days and often months to incorporate new habits into a consistent, set routine. But once you know the way, there’s no going back. More Information Nura’s AI-powered health screening offers convenient, program designed for busy professionals. These programs provide quick and comprehensive results, making it easier for you to stay informed about your health without disrupting your schedule. FAQ’s: 1) How to maintain a healthy lifestyle?Start by adopting small, attainable habits such as take regular movment breaks, careful hydration, sitting exercises and the 20-20-20 rule for eye health. Incorporate mindful snacking, and schedule health screenings to stay proactive about your well-being. Consistency is essential.2) What are some easy exercises I can do in the workspace?Simple exercises like seated leg raises or shoulder shrugs relieve tension and improve circulation while sitting. These quick exercises help you stay active and focused throughout the day.3) What are healthy eating habits for busy professionals?Healthy eating for busy professionals involves planning meals with a balance of nutrients, including fruits, vegetables, lean proteins, and whole grains. Opt for healthy snacks like nuts and yogurt, and stay hydrated throughout the day to maintain energy and focus.4) What are the benefits of adopting healthy habits?Boosts energy and sharpens focusEnhances physical and mental well-beingReduces stress and the risk of digital eye strainImproves resilience and supports better decision-makingBoosts productivity and overall quality of life5) How often should I schedule a health check-up?Regular check-ups, preferably once a year, are advised for preventative care and early diagnosis of potential health problems.Want to know why regular screenings are so important? Check out our blog on 10 Reasons Why Regular Health Screening is Important and The Benefits of Regular Health Check-ups