Women's Winter Health Tips with Dr Laura Ringland, Private GP

01st, Dec 2022

Laura Ringland, Private GP at Kingsbridge Private Hospital Belfast has a special interest in Family Planning and Sexual Health and has shared some insight as to how the Winter months can affect Women’s Health and Wellbeing.

How can the Winter months affect a woman’s wellbeing?

As the day’s become shorter and sunlight more scarce, some women report feeling down and lethargic, symptoms which are associated with S.A.D (seasonal affective disorder). The lack of sunlight can also impact our physical health by reducing Vitamin D levels. Low Vitamin D levels can cause many unpleasant symptoms such as fatigue and can also weaken our immunity, making us more susceptible to infection.

Many women experience worsening of muscle and joint pain in winter. This is partly due to soft tissues being less elastic and muscles becoming more tense in cold weather. It takes longer for us to “warm up” before exercise and so soft tissue injuries become more likely.

Earlier sunsets and fewer daylight hours can make us want to hunker down and hibernate. Altering our sleep pattern by napping or going to bed earlier than normal can affect the quality of sleep and lead to early wakening and daytime somnolence which can negatively impact our mood and productivity.

 

What about hormone levels or if you are currently going through the Menopause?

There is a theory that a lack of sunlight in winter months can affect the function of the hypothalamus, a part of the brain responsible for production of certain hormones such as melatonin and serotonin. It is recognised that some people with SAD produce higher than normal levels of melatonin causing excessive tiredness. A lack of sunlight is considered to have a negative effect on serotonin production leading to low mood and depressive symptoms.

Low mood, fatigue and muscle/joint pain are commonly reported symptoms of the perimenopause/menopause. As mentioned previously, a lack of sunlight and cold temperatures can exacerbate such symptoms and so many women experience worsening menopausal symptoms in the winter months.

 

What are your top tips for supporting our wellbeing and immune systems this Winter?

1. Eat Well - Increase intake of oily fish (omega 3), greens (magnesium and calcium), pulses (phytoestrogens) throughout the winter months. Try to avoid binge/comfort eating.

2. Exercise - Aim for 150 mins per week i.e. 20mins per day of moderate exercise such as a brisk walk. Serotonin levels and endorphin levels will have a positive impact on your mood in the short term and feeling physically fit and improving body confidence will help in the long-term.

3. Optimise exposure to light - Opening window coverings and trying to take breaks outdoors during daylight hours.

4. Optimise Vitamin D intake - During winter months, we need more Vitamin D from our diet as the sun is not strong enough to allow adequate production within the body. It is difficult to consume enough dietary Vitamin D, even when adhering to the aforementioned dietary advice and so it is recommended that all women including pregnant and breastfeeding women take a 10mcg Vitamin D supplement during winter months.

To find out more about our Private GP Service, please click here 

To book an appointment with Dr Laura Ringland, text BOOKNOW to 66777 or email appointments@kingsbridgehealthcaregroup.com

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