Beat The Winter Blues

Sydney Morning Herald

Thursday May 15, 2008

Words Margot Date

Keep your spirits up on cold days with warm drinks and plenty of exercise.

EVERY Sunday during winter the hardy folk who are members of the Bronte Splashers meet for races in the Bronte Baths. It's a 30-metre ocean pool with a water temperature hovering at an average of 15.5 degrees during the coldest months.

Their famous rivals, the Bondi Icebergs, have a fancy clubhouse but Bronte's intrepid swimmers celebrate their weekly successes with a barbecue in Bronte Park. The club was formed in 1924 but has been without a clubhouse since it was washed away a couple of decades ago.

The weekly races are all about embracing winter and socialising with others who share a passion for swimming in bracing conditions, says the club's captain, Martin Palfrey. Members are aged from seven to 80. "The winter program is four times more popular than the summer [one]," he says. "It gets you out of bed on a Sunday morning."

It's this type of attitude that helps lighten the burden of winter. As the days draw in and the temperature nosedives, there are all sorts of reasons to pay extra attention to your health and wellbeing. Viruses that spread colds and flu are on the march. And when it's dark as you leave for work and dark again by the time you get home, it's easy to reach for the comfort foods and hibernate on the couch.

Psychologist Grant Brecht says it is important not to dwell on the negatives of winter, though some people will suffer the blues.

"They are often less active in the winter months; they will stop exercising; they will eat more fatty foods," Brecht says. "Regular exercise is a buffer against depression."

He says just talking about the cold weather and the gloomy days is enough to make some people feel lousy, especially if they are already down. Those dreading winter need to take action, either by themselves or with professional help.

"You have really got to talk to yourself differently about it," he says. "It is an opportunity to wear nice woollen coats, have a fire; it's a nice time to catch up with friends and have a chat."

People who do have depression should consult their GP. If they are referred to a psychologist, a certain number of visits are eligible for the Medicare rebate.

Winter is the cold and flu season, and Dr John Gullotta, general practitioner and chairman of the therapeutics and public health committees of the Australian Medical Association, says: "The best tip is to keep fit and healthy. Don't smoke, get plenty of sleep and exercise, and eat a balanced diet to keep the immune system strong to prevent colds."

If you do catch a cold, one of the kindest things you can do for other people is refuse to leave the house. That also applies to children. Keep them home from school or day care. When at home, follow some basic tips to stop others succumbing to illness (see box).

Gullotta says good personal hygiene will help stop the spread of a cold. But as anyone who has been sneezed on in public or watched someone cough without covering their mouth knows, this is not as widely practised as it should be. The aim then is to mount a strong defence against illness.

Flu vaccinations are available from GPs and are free for a wide range of at-risk patients. Many workplaces provide free vaccinations for staff and for everyone else the cost of about $23 is a small price to pay to avoid a nasty illness.

Gullotta says anyone exposed to the influenza virus can get one of two anti-viral drugs on prescription. "One is a capsule and the other is an inhaled powder. Both are effective against all strains of influenza including avian [bird] flu. A five-day course costs approximately $50."

By staying home when you are sick, you may just save an asthma sufferer from a severe attack. One in nine Australian adults and one in six children have asthma. It still kills about 400 people a year, especially in the over-65 age group.

Greg Smith, chief executive of the Asthma Foundation of NSW, says the main triggers of an asthma attack are colds and flu. Woodsmoke in winter is another, along with particulates from motor vehicles. These types of pollution can hang heavily in the air during winter, especially in western Sydney.

"I think people need to be re-educated about the dangers of asthma; it is particularly a big concern for that older age group," he says.

Every asthmatic should have an asthma plan developed with their GP. This needs to be updated for summer and winter every year.

"Asthma is a really individual condition; it changes through somebody's life; it changes through different times of the year," Smith says.

Shorter days can lead to the winter blues. In severe cases this is known as seasonal affective disorder. This is prevalent in some northern hemisphere countries, with about 20 per cent of Swedes suffering from it. In Australia, the figure is much lower, about 1.5 per cent.

People who suffer from the winter blues can buy specialised lights. These can be bought in Australia without any medical referral, although there is a growing number of psychologists who recommend them to patients, says Ian MacLeod, the agent for 10,000-lux light boxes made by Apollo Health.

A lack of sunlight has also led to about one in four Australian women having a vitamin D deficiency. Dr Jenny Gunton, a senior scientist at the Garvan Institute of Medical Research and staff specialist in endocrinology at Westmead Hospital, is investigating low levels of vitamin D in some women who develop gestational diabetes. But for the general population, vitamin D is important for the absorption of calcium to maintain healthy bones.

Gunton says the theory is that for all people to maintain normal levels they need about a third of the sun exposure it would take for them to burn.

"At all costs you want to avoid sunburn," she says. The NSW Cancer Council says that "you need only expose about 15 per cent of your body, such as your face, arms and hands ... it's not an excuse to sunbake."

In winter, you need about 30 minutes of sunlight outside the peak UV period, which is 10am and 2pm and only when the UV index is below three.

"Symptoms [of a deficiency] are fairly non-specific, muscle aches and pain, non-specific bone ache ... tired with the same amount of exercise, feeling old," Gunton says.

Warm foods and warm drinks will help nourish the body in winter, says nutritionist Fiona Workman, of Sydney Nutrition. "We tend to graze more during winter because our energy requirements are higher," Workman says. "The way to get around that is to keep yourself warm and have those warm drinks, have a cup of tea."

Garlic, ginger and curries will stimulate digestion. "Try to eat seasonally. Even if you don't buy organic, just have a good squiz at the organic aisle. That tells you what is in season."

James Short, fitness professional of the year with Fitness Australia, says indoor sports and activities and a group of friends are good motivators to exercise in winter. "There are so many different ways to exercise other than being out in the dark - gyms, indoor pools, dancing, whatever gets you moving."

The best type of exercise is "the one you are going to do," Short says.

A personal trainer can help someone work towards a goal. To compete in a fun run is more effective than saying you want to lose weight or increase muscle size. Short says 30 minutes a day of moderate intensity exercise is the best, not just walking the dog at a leisurely pace. And drink water. Eight to 10 glasses a day to keep hydrated.

Stop the spread

In the interests of research I caught a cold during the preparation of this article. My eyes itched, my nose was flooded and the razor-blade feeling in my throat was almost enough to make me cry. That was before the cough kicked in. But at least I stayed home, apart from a trip to my doctor.

Dr John Gullotta, general practitioner and chairman of the therapeutics and public health committees of the Australian Medical Association, says to prevent spreading a cold or flu:

*Cover your mouth and nose when you sneeze or cough. "Most colds and flus are caused by viruses that travel through the air when you cough or sneeze, so it's important not to spread them around. If possible, use paper disposable tissues rather than hankies that store the germs and spread them."

* Wash your hands. "Hand washing is one of the most effective ways of killing the flu virus."

* Don't share personal items. "The flu viruses can spread when someone touches an object with the virus on it, then touches [his or her] face or mouth."

* Clean surfaces. "Flu viruses can live on surfaces for a few hours, so it's important to regularly clean surfaces such as benches, tables and fridge doors with soap and water or detergent."

* Avoid close contact with others. "When feeling unwell, keep your distance from others - give it at least a metre - to reduce chances of spreading the virus. When sick, avoid going out in public, so as to not spread it around to others."MD