By A.J. Griffiths-Jones
These months in Turkiye are where we enjoy the last of the summer sunshine but inevitably feel a nip in the air in the early morning and evenings, which is why sinus problems and colds are rife at this time of year.
It’s very tempting to continue wearing our flimsy summer attire in the hope of enjoying these last few weeks of heat but, if you look around, you’ll notice that many Turkish residents are already wearing thicker layers of clothing. There’s a reason for this and it’s all about preventing seasonal sniffles. So how do we avoid getting run down in winter?
Food is our main source of energy, so it’s very important to eat well, including essential vitamins, protein and carbohydrates into your diet. This vital source helps to keep your body warm but it’s also important to drink plenty of water to ensure hydration.
Supplements are also a good booster for people with compromised immune systems or ongoing health issues. Zinc, naturally found in cells throughout the body, also helps to fight off invading bacteria and viruses.
Poor sleep can also compromise your immune system, so creating a restful environment in your bedroom is key. Blackout curtains will help to rid the room of unnecessary light, and the right balance of bedding will ensure a moderate and comfortable temperature.
Don’t be tempted to add blankets on top of your duvet or you will find yourself overheating and becoming disturbed during the night. Getting into a warm bed can help us to drift off to sleep more easily, so placing a hot water bottle inside an hour before bed, but removing it before getting in, can aid rest.
Exercise is imperative to our bodies too, and regular walks in the fresh air can aid sleep too.
Lowering stress-levels is another factor in fighting flu and winter colds, so taking time out to read a book, listen to music or play a board game can help the brain to switch off from work problems and boost immunity.
Meeting up with friends and family is also a great mood-enhancer, but be sure to wash your hands regularly, avoid physical contact with anyone who already shows signs of a cold and wipe down the surfaces in your home after having visitors.
Keeping warm is very important at this time of year and layering your clothing is essential, as you can remove a jacket or cardigan if you feel too warm outside, but impossible to warm up if you don’t have enough layers.
Scientists have dismissed the old myth that we lose heat from our head, but wearing a hat in the colder months will still ensure we retain more body heat and prevent the wind from whistling in our ears. The most important parts of your body to keep warm are hands and feet, so thick socks and woollen gloves in winter are essential.
It’s hard to believe that we need to think about winter already, but as many will know the weather here can be unpredictable and unexpectedly wet at times, so preparing our homes is important for the months ahead too as Turkish houses don’t all have thick insulation.
My top tips include installing a curtain at the bottom of a staircase to avoid heat loss, light scented candles to create a cosy ambience in the evenings, use an electric fire or woodburning stove rather than air-conditioning if you can, wear slippers indoors to keep your feet warm, use draught excluders along external doors, place thick rugs on tiled floors and close curtains earlier in the evenings to retain heat.
Of course, most doctors will recommend a flu vaccination for those over sixty, but this alone will not always ensure a virus-free winter season. However, a combination of good food, fresh air and planning will go a long way to seeing you fighting fit into the new year and beyond.