Simple measures such as layering clothing, staying active and keeping hydrated can ward off the effects of cold weather. /AI ILLUSTRATION
Most parts of Kenya are currently experiencing cold weather conditions, with temperatures dropping to 18°C in Nairobi, reflecting the latest forecast by the Kenya Meteorological Department of intermittent cloudy and cold conditions across much of the country.
A cloudy 18°C generally feels deeply penetrating and chilly for most people accustomed to sunny, warm conditions.
In areas experiencing even a light breeze, an 18°C day can feel closer to 15°C, resulting in an almost near-freezing experience for many people.
High humidity allows the air to hold more moisture, which clings to the skin and conducts heat away from the body more quickly.
Combined with moving air or a breeze that blows away the warm layer of air naturally trapped against the skin, the body begins to lose significant heat through exposed areas.
Fingers and toes are often the first to feel cold due to reduced circulation.
To help mitigate the effects of the chilly weather, taking deliberate and practical measures to avert possible weather-related health complications is paramount.
Although colds, flu and other respiratory illnesses are often more common during colder months, low temperatures can also worsen conditions such as asthma, heart disease and joint pain, directly triggering medical emergencies.
Layer up
As a first line of defence, the CDC's Cold-Related Illnesses Guide and the World Health Organization (WHO) advise layered dressing or wearing a jacket or sweater to prevent the loss of body heat.
Prolonged exposure to cold temperatures can cause the body to lose heat faster than it is produced, eventually forcing it to use up stored energy.
Dressing in multiple layers traps pockets of air between garments, insulating the body far more effectively than a single heavy coat.
It is advisable to wear clothing made of polyester or wool and avoid cotton, as it absorbs sweat and drains body heat when wet.
To further reduce the skin surface exposed to cold, wear a thick, wind-resistant hat or a beanie that covers the ears.
Wrap a scarf around your neck and wear moisture-wicking wool socks with waterproof, thick-soled boots.
As the parts of the body farthest from the heart, the feet tend to become colder more quickly due to reduced blood flow.
To insulate your hands, wear waterproof gloves or mittens. Mittens generally keep fingers warmer than gloves because they allow body heat to circulate more freely.
Stay hydrated
Dehydration causes the body to conserve core heat by restricting blood flow to the fingers and toes. It is therefore advisable to drink plenty of warm water and non-alcoholic beverages such as herbal tea and hot chocolate.
Avoid alcohol, especially when outdoors, as it causes the body to lose heat more quickly.
Complement this by consuming well-balanced warm meals to fuel the body's heat-generation processes.
Keep moving
If you are at the office and find yourself sitting still for too long, stand up, stretch your arms and legs, or do a quick set of jumping jacks to get the blood pumping.
Staying active in cold weather is crucial for generating body heat through metabolic activity, preventing dangerous drops in core temperature and keeping blood circulating to the extremities.
Regular movement also helps ward off joint stiffness, boosts mood and supports the immune system.
Insulate your space
If you are indoors, use a heater where possible. If you do not have one, insulate your space by blocking gaps under doors with draft stoppers and consider using carpets to cover bare floors.
Heavy thermal curtains can also provide effective insulation for windows.
At bedtime, use a hot water bottle or an electric blanket to warm your bed before sleeping. In the absence of an electric blanket, run a hot iron over the bedsheet covering the mattress and get under a heavy duvet or blanket immediately before the heat escapes.
Sleeping in a warm environment is important because prolonged exposure to extreme cold can cause freezing of the skin and underlying tissues, particularly in the nose, ears, fingers and toes.
This can result in numbness and, in severe cases, permanent tissue damage.
For people with pre-existing medical conditions, cold temperatures cause blood vessels to constrict in an effort to conserve core heat, increasing blood pressure and placing additional strain on the heart. This elevated cardiovascular demand can trigger heart attacks and strokes.
