For Nigerians in the US, UK, Canada and Europe, the move from autumn to winter brings shorter days, cold weather and flu season. For many people raised in Nigeria’s warm climate, the first few winters abroad come as a real shock to the body. Here are seven simple habits to protect your health this season.
1. Check Your Vitamin D
Your skin makes vitamin D from sunlight. Darker skin makes less of it from the same amount of sun, and northern winters bring very little sun. Many Africans abroad end up with low vitamin D levels without knowing it, which can cause tiredness, low mood, muscle aches and weaker bones.
Ask your doctor for a simple blood test before you start taking supplements, so you know the right dose for you. Foods like oily fish, eggs and fortified cereals also help.
2. Get Your Flu Shot
Flu season peaks in winter, and the vaccine is usually free or cheap at pharmacies and clinics. It matters most if you are older, pregnant, or living with diabetes, asthma or heart disease. The vaccine takes about two weeks to start working, so get it early in the season rather than waiting until people around you are sick.
3. Know Your Blood Pressure Numbers
High blood pressure is common among people of African descent, and it often causes no symptoms until it leads to a stroke or heart problem. Many pharmacies offer free checks. If your reading is often 130/80 or higher, see a doctor.
Cutting back on salt makes a real difference. That includes stock cubes, which add a lot of hidden salt to soups and stews.
4. Watch Out for the Winter Blues
Dark, cold months can trigger seasonal depression. Signs include low mood, oversleeping, low energy and losing interest in things you usually enjoy. Being far from family can make it worse.
Get outside in daylight when you can, stay active and keep in touch with friends, church or mosque, and your community. If the low mood lasts more than two weeks, talk to a doctor. There is no shame in it, and help works.
5. Keep Your Home Food, Adjust the Portions
You don’t need to give up jollof, eba or pounded yam. But when you move less in winter, smaller portions of swallow and more vegetable-based soups such as efo riro or okra help keep your weight and blood sugar steady. Beans, fish and leafy greens are filling and good for you.
6. Moisturise and Drink Water
Cold air outside and heating indoors dry out your skin, lips and scalp. Use a thick moisturiser or shea butter after bathing, and cover up properly when you go out.
You also lose water in dry winter air even when you don’t feel thirsty. Keep a water bottle nearby through the day.
7. Register With a Doctor and Know Your Coverage
Don’t wait for an emergency to find out how your health insurance or local health system works. Register with a GP or primary care doctor, find your nearest urgent care centre or walk-in clinic, and keep a copy of your medical records and medication list handy.
If you are new to the country, ask your community or employer how others handle healthcare. A little preparation now can save money and stress later.
Bottom Line
Winter abroad does not have to wear you down. A blood test, a flu shot, a blood pressure check and a few small daily habits go a long way toward keeping you healthy until spring.
This article is for general information only and is not a substitute for advice from a qualified health professional.