Beating the Winter Blues

It’s that time of year again.
The days are getting shorter, the weather is getting cooler and the heated blankets are making a comeback. As the nights draw in, here are some top tips for how we can be well during the winter months.

Have you had your yearly skin check yet?

This year, we’ve been blessed with a longer and warmer summer that we’re only just seeing the end of, so it’s really important to be aware of your skin and examine yourself regularly for any new lumps or bumps.

Around 2 in 3 Australians will be diagnosed with skin cancer in their lifetime, that’s no small number. Understandably, it’s recommended that people have a skin check with their doctor at least once a year, but if you are high risk for skin cancers like melanoma (such as having a personal or family history) then we may need to see you more often.

At Whole Medicine, we can provide you with full peace of mind. From utilising dermoscopy for single lesion assessment to full body mapping using DermEngine technology, you can be reassured that your skin is in safe hands. And if anything concerning is spotted, we can biopsy, remove and evaluate lesions here at the practice, often saving the need for long waits and referral to other specialists.

The winter blues: a guide to staying sunny

It’s a very common experience to feel more tired or fatigued during winter, something I have a lot of experience of coming from the cold north of England! We might notice that we are sleeping longer, feeling less energetic and are less motivated. It is often due to the decrease in sunlight affecting our circadian (natural) rhythms and can have a significant impact on our daily lives and wellbeing. In severe cases this can be known as Seasonal Affective Disorder (SAD).

Some ways to combat the ‘winter blues:’

• Be outside. Exposure to natural daylight can help regulate our body’s natural rhythms, reduce our melatonin production and shake off those cobwebs.
• Be connected. Seeing friends, family and engaging with social activities and the community reduces stress and provides many benefits to our mental health, all which can help combat fatigue.
• Light therapy. Consider using a wake-up light or bright light box in a morning to help regulate your sleep-wake cycle and make you feel more energized as soon as the day starts.
• Focus on diet and exercise: It’s no surprise that investing in a healthy lifestyle can help combat the winter blues. Try to be active most days (every day if you have the time!), keep hydrated and eat a varied diet that contains low or no processed foods. At Whole Medicine, we are all about prevention and promotion, and can advise on the best ways to keep active, eat well and feel great.

But remember that reduced sunlight isn’t the only contributor to tiredness and fatigue. Please book in with us for a consultation if you have any concerns, are experiencing persistent or worsening symptoms, or if your symptoms are significantly impacting your wellbeing or quality of life.

Light’s out (on smoking)

One of the best things you can ever do to improve your health and wellbeing is to stop smoking, and with 31 st May being World No Tobacco Day there’s no better time to look at getting support so you
can breathe easy this winter.

There is a plethora of help available to achieve your smoke-free goals and you can find plenty of information at BetterHealth Victoria [ Smoking and tobacco | Better Health Channel ] and Quitline [ Quit Smoking and Vaping: Get Expert Cessation Tips and Help | Quit ] to get you started.

As well as the impact on your health, did you know that if you smoke 20 cigarettes a day you’ll spend more than $1000 a month on average, or $14,000 per year!

We, as your GPs can also provide advice, coaching and support to keep you on track; having regular contact and accountability has been shown to increase motivation and reduce the risk of restarting smoking again. Book an appointment if you think it’s time to quit.

Last but not least

Colds, flu and other respiratory viruses are back, and as always we’ll be running our flu clinics at the practice. Flu vaccines are a very safe and effective way to protect yourself and your family from the most common strains of flu for this season and are provided free to patients with certain chronic health conditions. They are also available at a small cost for those wanting them who are not eligible.

Contact the surgery for more information or to get your flu vax arranged.