How Malta’s Winter Weather Impacts Health & Seasonal Eating
Winter weather in Malta brings unique health challenges despite its mild climate. Dr. Claire Agathou highlights five key ways the cold impacts the body and offers practical tips for staying healthy. The cooler air can weaken the immune system, increase cardiovascular strain, irritate airways, dry out skin, and cause joint stiffness. To combat these effects, focus on immune-boosting foods like citrus fruits and garlic, heart-friendly Mediterranean staples such as olive oil and fresh fish, and hydration with herbal teas. Stay active with outdoor walks or indoor exercises, and protect your skin with omega-3-rich foods and moisturizers. Layer up to stay warm, keep your home at a comfortable temperature, and check your vaccinations for added protection. By embracing Malta’s winter season with nourishing meals and regular activity, residents and visitors can enjoy the island’s beauty while prioritizing their health.
Title: "How Winter Weather Impacts Your Health – And Simple Tips to Stay Healthy in Malta"
As winter approaches in Malta, the cooler temperatures and crisp air bring a unique set of challenges for our bodies. While many look forward to cozy evenings and hearty meals, the cold snap can have noticeable effects on various aspects of our health. Dr. Claire Agathou, co-founding GP of the A–Z General Practice at The Wellington Hospital, part of HCA Healthcare UK, has shared five key ways the cold weather can impact us, along with practical advice on staying warm and healthy during the season.
1. Immune System: Protect Yourself from Winter Bugs
Winter in Malta may not be as extreme as other regions, but even mild cold snaps create the perfect environment for viruses to thrive. “Viruses can survive and circulate more easily in the cold, dry air, and spending more time indoors increases close contact and transmission,” explains Dr. Agathou.
Cold air also reduces the nose’s natural defenses, slowing down mucus and cilia (tiny hairs that trap viruses). Sudden drops in temperature can trigger stress hormones, temporarily reducing immunity. To combat this, focus on immune-supporting foods like citrus fruits, garlic, ginger, and Maltese honey. A warm bowl of traditional kusksu (pea soup) with eggs is not only comforting but also packed with nutrients to keep illnesses at bay.
2. Cardiovascular System: Stay Heart-Healthy
“Cold weather causes vasoconstriction, which is when the blood vessels narrow, especially in the hands, feet, and skin,” says Dr. Agathou. This can increase blood pressure and heart rate, making the heart work harder. If you have a history of heart disease, hypertension, diabetes, or are a smoker, you’re particularly vulnerable to these effects.
To support cardiovascular health, consider incorporating heart-friendly foods into your diet. Malta’s vibrant Mediterranean cuisine offers excellent options such as olive oil, fresh fish, nuts, and legumes. Treat yourself to a plate of grilled lampuki (dolphin fish) or a hearty bean stew for a warming, nutritious meal.
3. Respiratory System: Watch Out for Winter Airway Irritation
Cold, dry air can irritate the airways and trigger bronchospasm, which causes chest tightness, coughing fits, or breathlessness when moving from a warm environment to the cold outdoors. People with asthma or chronic obstructive pulmonary disease (COPD) are especially vulnerable.
“Cold air can trigger airway hyper-reactivity, leading to wheezing, coughing, or breathlessness,” notes Dr. Agathou. To minimize these symptoms, avoid extreme temperature changes and stay hydrated. Start your day with a warm herbal tea, such as chamomile or peppermint, and enjoy the soothing benefits while supporting your respiratory health.
4. Skin: Combat Dryness and Irritation
Winter conditions in Malta, although less severe than colder climates, can still lead to dry skin, itchiness, and eczema flare-ups due to the combination of dry outdoor air and indoor heating. “The cold air reduces skin barrier function, causing water loss and irritated patches,” explains Dr. Agathou.
To keep your skin healthy, focus on hydration and nourishment. Include omega-3-rich foods like salmon, walnuts, and flaxseeds in your diet to promote skin health. Maltese olive oil is another fantastic addition to meals, as it supports skin from the inside out. Don’t forget to moisturize regularly and protect your skin with gloves and scarves when heading outdoors.
5. Joint Pain and Stiffness: Stay Active to Ease Discomfort
Colder temperatures can reduce blood flow to muscles and soft tissue, leading to stiffness and joint pain, especially for those with arthritis. “Inactive days during winter can increase joint pain,” says Dr. Agathou.
Movement is key to reducing stiffness and maintaining circulation. Take advantage of Malta’s mild winter weather by enjoying a brisk walk along the promenade in Sliema or a scenic hike in Dingli Cliffs. For an indoor option, why not try yoga or stretching exercises at home? Pair your activity with a warming meal rich in anti-inflammatory ingredients, such as turmeric-spiced soups or stews.
Top Tips for Staying Healthy This Winter in Malta
Dr. Agathou offers simple yet effective strategies for staying warm and healthy during the colder months. Here’s how you can prioritize your health while enjoying Malta’s winter season:
Wrap Up Warm
Layering is essential for trapping heat. Opt for multiple thin layers rather than one thick one, and don’t forget to cover your head and hands. Malta may not experience extreme cold, but protecting yourself from cool winds can make all the difference.
Stay Hydrated
“Many people don’t think they need to drink as much in the winter months, but hydration is essential for immunity and energy,” says Dr. Agathou. Sip on warm drinks like herbal teas or broths and include water-rich foods, such as soups and stews, in your daily meals.
Eat Well
Nutrition plays a major role in staying healthy during winter. Maltese cuisine offers plenty of hearty and nutritious options to keep you warm, from fresh fish to vegetable-packed soups and stews. Don’t forget to include vitamin D-rich foods, like eggs and fortified cereals, to compensate for reduced sun exposure.
Stay Active
Movement is crucial for circulation, immunity, and joint health. Whether you’re exploring Malta’s stunning landscapes or trying an indoor workout, prioritize regular activity. If you have respiratory conditions, avoid exercising outdoors in extreme cold or dry air.
Keep Your Home Warm
Maintaining a warm home is vital, especially for vulnerable groups like the elderly. Aim to keep your living space at a comfortable 18 degrees Celsius.
Check Your Vaccinations
“Check with your GP to see if you’re eligible for flu and Covid boosters,” advises Dr. Agathou. Vaccinations are especially important for individuals in vulnerable groups.
Embrace Malta’s Winter Season
Winter in Malta offers the perfect opportunity to enjoy nourishing food, stay active, and take extra steps to care for your health. By making small adjustments to your daily routine, you can protect your body from the effects of colder weather and embrace the season’s delights. Whether you’re savoring a warm bowl of soppa tal-armla (widow’s soup) or exploring the island’s scenic beauty, staying healthy doesn’t mean missing out on what Malta has to offer.