How to protect your health when the weather is cold and temperatures drop sharply.

Low temperatures in winter, sudden temperature changes, and biting cold weather can worsen illnesses and health problems. People need to take precautions to protect themselves and prevent the risk of contracting certain diseases in cold weather.

1. People at high risk are more vulnerable to cold weather.

According to Dr. Nguyen Dang Khiem, Head of the Emergency Department at Friendship Hospital, the sharp drop in temperature, especially in the northern provinces, can worsen underlying conditions, particularly in the elderly.

In cold weather, those who are more vulnerable need to pay special attention, specifically:

Elderly people over 65 years old. Infants and young children. People with chronic illnesses, people with mental illnesses. Pregnant women.

2. How to protect your health in cold weather

Doctors advise that with the cold weather in the North at this time, the following should be taken into consideration:

Avoid sudden exposure to cold weather, especially when temperatures drop below 15 degrees Celsius. Limit going outside during the coldest times; it's best to stay indoors, in a well-ventilated office or workspace.

The elderly, children, and people with poor health should stay at home.

Dress warmly and appropriately, wearing a wool hat, gloves, shoes, and socks. Use multiple layers of clothing (instead of one warm layer), suitable for the ambient temperature (indoors or outdoors). At this time of year, layer "like an onion." Avoid tight clothing as it restricts blood circulation.

Wear comfortable, warm shoes with good grip to prevent falls, especially on wet ground.

Enhance protection for your head, face, and extremities (hands and feet) by using gloves, a cap, warm socks, and a scarf (preferably made of wool or cotton).

Pay attention to skincare, especially in exposed areas; apply moisturizer if needed.

Maintain a good exercise routine, but avoid high-intensity outdoor exercise in cold weather.

3. Things to do at home

Indoor temperatures should be maintained at a minimum of 18°C, especially when there are elderly people, those with chronic illnesses, or those with mobility issues.

For healthy, active individuals, room temperatures below 18°C ​​are perfectly acceptable, as long as they feel comfortable.

Babies should sleep at a room temperature between 16°C and 20°C.

Ventilate your home daily to prevent condensation and humidity. Ideally, take advantage of the mid-morning to early afternoon hours, when the outside temperature is higher. Then, close doors and windows to prevent drafts.

To warm your bed, use a hot water bottle or an electric blanket, but never use both at the same time. Remember to always turn off the electric blanket when you go to sleep.

Regularly check that your electric or gas heating equipment is working properly before using it.

When using a heater, check that the room is well-ventilated to avoid the buildup of harmful gases.

Keep heating devices away from people, furniture, and other materials, especially flammable materials. Pay particular attention to the elderly and children to avoid burns.

Do not use outdoor heating devices indoors and vice versa.

Avoid using charcoal or wood-burning heaters as they pose health risks and fire hazards.

Before leaving the house or going to bed, remember to turn off your heating devices to avoid fire hazards or poisoning.

4. While commuting or working outdoors.

People working outdoors in cold weather need to pay attention to keeping warm, and if burning wood for heating, they need to be mindful of safety.

Dress warmly and cover your head, ears, neck, and arms when riding a motorbike.

When driving a car, it's advisable to warm the interior, paying attention to ventilation and temperature changes.

Make sure your car has enough fuel if you're going on a long trip.

5. Pay attention to your diet when it's cold.

On cold days, it's important to stay well-hydrated and drink plenty of water. To help kickstart your day, drink hot beverages (water, milk, and tea) and eat hot foods (such as soup, porridge, or noodles). Eat at least one hot meal each day. Avoid alcoholic beverages and try to eat at least five servings of fruits and vegetables daily.

Healthy foods to eat when it's cold:

One of the best things to boost your immune system and improve your mood is to incorporate foods rich in vitamin C into your diet. These include citrus fruits, oranges, mangoes, lemons, kiwis, broccoli, bell peppers, and strawberries.

The following food choices are not only good for your health in winter but can also improve your mood:

- Vegetables: Vegetables like carrots boost beta-carotene, or boiled turnips provide vitamins C and A.

- Broccoli and cauliflower: These cruciferous vegetables can be a top defense against winter illnesses. Both broccoli and cauliflower are high in vitamin C, which is linked to boosting immune function.

- Foods rich in vitamin D: These should be included in your diet during the winter months. Excellent sources of vitamin D include shiitake mushrooms, salmon, egg yolks, fortified cereals, milk, and red meat.

- Oatmeal porridge: Provides essential nutrients during the winter months. Oatmeal can be modified by adding warming spices like cinnamon, cardamom, and nutmeg without adding extra calories, fat, sugar, or salt. Oatmeal is high in zinc (important for proper immune function) and soluble fiber (linked to cardiovascular health).

- Soups: Soups are the perfect winter dish. You can make soups from chicken broth or vegetable broth, adding plenty of vegetables and beans to supplement lean protein and essential fiber. Protein and fiber both curb appetite by slowing digestion and controlling blood sugar levels, which can help manage hunger and improve mood.

- Mood-boosting snacks: Opt for sweet potatoes, beets, and walnuts.

Hoang Nam