The nights are drawing in. It’s dark when you wake up and it’s dark when you finish work. Three layers is the minimum and everybody seems to be talking about it. Winter is coming… well it’s here.

This time of year there tends to be a switch in the type of injuries, aches, and pains that we see in clinic. People tell me the cold makes them feel stiffer but also it makes them not want to leave their duvet and get out exercising. Finally, if they do get outside its icy and wet with a slight risk of slipping over!

I know how you feel so I’ve written up some tips that help me and will hopefully get you feeling better and more prepared for this winter.

Increase your Vitamin D levels

Vitamin D has been shown to (Pludowski at al. 2018)

• Regulate calcium and phosphate in the body (helps make strong bones).
• Support immune system.
• Regulate insulin.
• Improve some symptoms in chronic pain and diseases (in those with a vitamin D deficency).
• Decrease risk of fall, heart disease and colorectal cancer.
• Improve functionality of older adults and those injured.
• Also, side effects are rare even if you happen to over consume!

In Scotland we have some of the highest rates of vitamin D deficiency leading to the Scientific Advisory Commission on Nutrition (SACN) advising all Scots to supplement to raise their levels.

So how can we get it?

Get naked and in the sun!

Being the amazing creatures that we are, we can actually make this vitamin ourselves…. just by getting out in the sun! Unfortunately, this time of year we don’t have much sun, so we tend to be a little low on vitamin D.

Exposing your skin to the sun for as long or as often as possible is a great start. Now, as I write this it’s currently 3 degrees in Glasgow, so please be sensible! You dont want any sensitive bits dropping off from frostbite…

Eat and supplement

Lift et al. (2018) found that unfortunately just skin exposure is unlikely to be enough to maintain sufficient levels so recommend they eating foods high in vitamin D and using supplements.

I personally use Swanson as it’s high quality, quite cheap, and has a high dose to make the most difference. I take it in the morning to help get set for the day. The SACN recommends 10mg per day or 500 – 2000IU.

If you want to know more about the benefits and risks of taking Vitamin D, please check out Examine. They review all the highest quality research and outline the recommendations.

Plan ahead of time

With the dark mornings, it can be tough to wake up and drag yourself out of bed (your body’s thinking “if the sun ain’t shining, I ain’t moving”). This can make you late for work. When we’re late we rush and become complacent meaning there’s an increased risk of doing something silly and causing an accident.

As most of our mum’s have told up at some point – “it’s better late than never!” But better early and prepared than late OR never!

Plan ahead, wake up earlier if need be, expect delays, and stay calm! This will help you get to work on time!

Keep warm and keep active!

Winter tends to make us hibernate and generally move less which can often leave us feeling stiffer and sorer than we usually would be!
Motion is lotion. Movement keeps the blood pumping, the muscles working, and the joints nourished.
It doesnt have to be dramatic. Its doesnt have to be perfect. Just get moving in some way!

(Why do joints ache more in winter? Find out here)

Sno-way – what’s with all this ice?!

According to the Met Office, Scotland is the snowiest place in the UK (eight of the top ten places were in Scotland), so inevitably it’s going to snow. It’s probably a good idea to prepare for snow and ice.

Ice is incredibly slippery (see YouTube for millioms of reslts for “people slipping on ice”) and causes a lot of people to slip and potentially hurt themselves, so let’s try and prevent that.

• If road is quiet, walk by the kerb side. Better than icy pavements. Be safe.
• Wear bright clothes. Be seen.
• Take shorter steps – this keeps your centre of gravity over your feet, improving balance.
• Again, plan ahead!
• Wear decent footwear. Walking boots/shoes have far better grip on the soles than trainers. You can buy small crimpons for your shoes to improve the grip.
• Grit your driveway/ front door step. Last year, I saw a few people that stepped out their front door and slipped over. It’s preventable.

Stock up on Dragon Glass and Valyrian steel

(Bit late but for those Game of Thrones fans)

Any other winter tips you have, I’d love to hear them!
If it’s too late and you need a helping hand, give us a message/call.

Harry

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