Surviving the Winter
by Constance Young

Depression, dry skin, colds, flu, allergies, weight gain, feeling "stir crazy," and house fires: these are a few of the hazards of winter and the indoor heating season. Here are some tips on how to avoid these problems.

Shining Light on Seasonal Depression (SAD)
It's often difficult to get enough light for reading and other tasks during dark winter months. Failing light can trigger winter depression (technical name: seasonal affective disorder—or SAD) for some people. Scientists say that decreased exposure to sunlight slows down our "biological clock"—the regulator of our mood, sleep, and hormones. Light can reset this inner clock, and that's just how SAD is being treated. Doctors prescribe using a special light box for about 30 minutes a day.

How do you know you have SAD? If you are always tired; need more sleep than usual; have low energy, weight gain, increased appetite, and difficulty concentrating; you may be a SAD sufferer. The Lighthouse International offers the following advice to help people get the most out of natural or artificial light:

• Use flexible lighting, such as gooseneck or adjustable lamps that can be positioned close to work.

• Use under-counter lighting in the kitchen or work areas.

• Use soft incandescent lights (generally 60-watt) rather than fluorescent lights.

• Consider using newer, "balanced spectrum" lights that simulate daylight.

• Be careful when using halogen lamps, because they can cause burns.

For more information visit the website for Lighthouse International at www.lighthouse.org or call 1-800-829-0500.

Stopping Winter-Dry, Itching Skin
Cold weather can cause itching and cracked, chapped hands or rough, flaky and itchy patches elsewhere on the body. Most people reach for a moisturizer or lotion when this happens, which helps temporarily—but we can head-off winter dry skin by changing our bathing and moisturizing habits and humidifying the air.

You can help preserve the moisture of your skin by following a few rules when bathing. The American Osteopathic College of Dermatology recommends taking short (15 minute or less) showers or baths, no more than once a day; using lukewarm, not hot, water; and using mild cleansers and lotions such as Aveeno, Cetaphil Lotion, Neutrogena, Dove, Olay and Basis. It's also helpful to avoid deodorant soaps, or limit their use only to body areas that develop odors (armpits, feet, etc.); to avoid vigorous use of a washcloth; and to pat skin gently with the towel when drying.

When using moisturizers, thick and greasy ones generally work best. Oil helps trap and seal water within the surface of the skin, so the best time to apply moisturizer is after a bath or shower, while the skin is still damp. Use bath oils and moisturizers at least once a day, and be sure to apply moisturizing cream at bedtime. Avoid products with alcohol. For severely dry skin, use an oil such as Neutrogena Light Sesame Oil, Hermal Body Oil, Alpha-Keri Oil or Robathol, followed by a moisturizer.

Other remedies for dry, itchy skin: apply cool compresses to itchy areas, and use over-the-counter cortisone creams or lotions if the skin becomes inflamed. Also, be sure to use a humidifier during cold weather when the house is centrally heated, trying also to keep a constant indoor temperature of about 68 to 75 degrees. Remember also to drink plenty of water and other liquids to keep your entire body hydrated. When doing laundry, use milder detergents and avoid using fabric softeners in the dryer, since they contain chemicals that can be irritating to the skin. Keep irritating fabrics, such as coarse wool, away from your skin; and use soft, non-irritating sheets like cotton percales.

When To See a Doctor
Repeated rubbing or scratching of the skin can lead to a skin-thickening condition called lichenification, which can result in painful cracking of the skin, most often on the hands and feet. Skin inflammation or reddening can also develop. Another skin disorder called nummular eczema is distinguished by round, red, scaling and itchy patches all over the body. If this condition occurs, you should see your dermatologist or family physician, particularly if the lesions have a yellow crust or pus, indicating a bacterial infection. Because dry, red patches can be confused with other skin problems (such as ringworm or contact dermatitis), it is important to get a proper diagnosis. You should also see your doctor if itchiness keeps you from sleeping or if you have open cuts or sores from scratching.

Colds and Flu
A cold is an upper respiratory tract infection characterized by a sore throat, head congestion, sinus pain, and low-grade fever, generally lasting two to three days. In contrast, the flu is generally marked by a higher temperature, sore throat, cough and body aches which last at least a week. Unlike colds, the flu can lead to serious complications that sometimes require hospitalization. Here are some facts and fictions regarding the flu and colds:

• True: Frequent hand washing, and avoiding people with cold symptoms, helps prevent colds.

• False: You can catch a cold by being outside too long. Colds are transmitted by touching something an infected person has touched or by breathing in moisture an infected person has coughed out, not by being outdoors.

• False: Antibiotics can cure a cold or flu since both are viruses. Though medications can alleviate flu symptoms and make you feel better, the best defense against flu is the flu vaccine.

• True: Stay home when you have the flu, to avoid exposing others to the infection.

• False: Flu shots can give you the flu. Though very infrequently a flu shot may briefly cause mild, flu-like symptoms, you cannot get the flu from a flu shot.

• False: If you have a flu shot one year, you don't need one the next year. The vaccine is reformulated each year to target a specific kind of virus, which may change from year to year.

Winter Watch for Children and Seniors
Parents of children with allergies may breathe a sigh of relief when hay fever and summer allergy seasons pass, but winter months have their own hazards. In winter, children spend more time indoors, increasing their exposure to irritants like dust mites, pet dander, smoke, household chemicals, and gas fumes. Dr. William Davis of the Morgan Stanley Children's Hospital of New York-Presbyterian Hospital offers the following tips. Don't use rugs in your child's room. Use dust-proof covers on mattresses, box springs and pillows. Wash bed linens and pajamas in hot water to kill dust mites. Keep your humidifier clean, and change the water in it frequently. Keep plants out of children's rooms, since decaying leaves can stimulate growth of mold. Minimize your child's contact with household pets if she or he is allergic to them And finally, children with asthma should get a flu vaccine.

Dr. Rafael Bejarno-Narboma, medical director for geriatric practice of the Ambulatory Care Network at New York-Presbyterian/Columbia Hospital, cautions that winter is a time for older people to take extra care. The flu, slipping on icy streets and other dangers may be especially serious for older people. He urges seniors to get annual flu shots, and to ask their doctors about a vaccine called Pneumovax, which protects against pneumonia. Since seniors often spend more time indoors in the winter, Bejarno-Narboma suggests checking the house lighting and making any necessary adjustments in order to avoid contrasts or glare; and checking rugs to make sure they are not wrinkled or torn in a way that might cause tripping (use padding or tape to prevent rugs from sliding.) It is also an important time to put up carbon monoxide alarms and make sure smoke alarms are working. Seniors who have trouble walking should wear comfortable footwear with anti-slip soles to navigate icy streets. They should be sure to continue exercise regimens but avoid overly strenuous winter activities like shoveling snow. Elderly people living alone should use a personal emergency response system (a device worn around the neck or on a bracelet that notifies others in an emergency); and program their telephone with emergency numbers.

Tips for Winter Exercise
People with asthma should exercise with caution during the winter, says lung specialist Dr. Abraham Sanders of New York-Presbyterian Hospital. Dr. Sanders suggests always wearing a scarf over your mouth and nose to warm the air you breathe in; to be sure to warm up with stretching and light activity before exercising. He suggests dressing in layers to maintain body heat; and drinking plenty of fluids during and after exercise.

When shedding light over winter's darkness, moisturizing your skin, and trying to ward off colds and the flu, remember also that fires can occur if you are careless. So watch out for seasonal lights and candles: don't let them burn unsupervised. Maybe then you will not only survive—but flourish—in your warm, humidified home nestled in the beautiful snow-covered Hudson Valley landscape.