It is common for many people to get sick during the winter. No doubt this is why it’s called the cold and flu season. Although many are at an increased risk of getting sick during the winter months, this does not have to be the norm for you. There are several things you can do to stay healthy, even when it’s cold outside and many around you are sick.
Try these strategies to maintain your health in the winter:
- Continue to exercise. When the cold temperatures, snow, or freezing rain of winter comes, it is common to avoid exercising. Staying indoors where it’s warm and cozy may be more desirable. Instead of letting winter weather immobilize you, find ways to stay active even during the coldest months.
- Exercise boosts your immune system and can help you stay healthy while others around are getting sick. Exercise can also increase your energy and enhance your mood, which can be very helpful for staying positive during weeks of dreary weather.
- Create an at-home exercise regiment for those harsher days of winter. You can choose to do body weight exercises such as pushups and squats, minimal equipment exercises that may require resistance bands or dumbbells, or exercises that require heavier equipment, like a stationary bike or treadmill. Exercising with a workout video is also a good way to stay active.
- Winter activities is another option for exercise. Instead of looking at shoveling snow with dread, look at it as an opportunity to get a good cardio-boosting workout. Snow shoeing, cross-country skiing, or just building a snowman are also other ways to stay active during winter, and have fun doing it.
- Exercise boosts your immune system and can help you stay healthy while others around are getting sick. Exercise can also increase your energy and enhance your mood, which can be very helpful for staying positive during weeks of dreary weather.
- Wash your hands often. Frequently washing your hands is always an important practice, but it becomes especially critical in the winter months—and during this age of Covid.
- Wash your hands frequently with soap and water. Your hands carry germs you cannot see. The CDC says that frequent hand washing is a practical step you can take to help prevent illness. This is an important strategy for stopping the spread of infections through eyes, nose and mouth.
- One of the reasons more people get sick in the winter is because they are indoors more, with closed doors and windows which does not allow for circulation of fresh air. This allows germs to build up in the air and spread easily. Spending more time indoors with others in this type of environment exposes you to more illness.
- Wash your hands frequently with soap and water. Your hands carry germs you cannot see. The CDC says that frequent hand washing is a practical step you can take to help prevent illness. This is an important strategy for stopping the spread of infections through eyes, nose and mouth.
- Maintain adequate vitamin D levels. Your body makes vitamin D when it’s exposed to sunlight. This vitamin regulates many processes in the human body, including your genes.
- Vitamin D deficiency can make you more susceptible to colds and flu. However, it can also increase the risk for many conditions such as muscle weakness, bone pain, heart disease, depression, dementia, cancer and other health issues.
- It is more challenging to get vitamin D production from the sun during the winter, so it’s important to make an extra effort to spend more time outdoors.
- Taking supplements and eating foods with vitamin D is another option to boost your levels during winter. Plant-based, vitamin D-fortifed beverages like orange juice and almond milk can be helpful. Also, there are a few good plant-based vitamin D supplements that can help to normalize your levels.
- Vitamin D deficiency can make you more susceptible to colds and flu. However, it can also increase the risk for many conditions such as muscle weakness, bone pain, heart disease, depression, dementia, cancer and other health issues.
- Eat nutritious food. The food you eat affects your health. In winter good nutrition may suffer because people may eat more sweets and “comfort foods” which are not only lacking in nutrients but serves to weaken your immune system.
- Although you may be tempted to eat more sugary foods (especially during the holidays, at the beginning of winter) try to limit these “treats”. It is also important to abstain from high fat, high salt foods. Instead, consider healthier options of your favorite meals.
- Eating nutrient-dense foods like fruits and vegetables have important antioxidants and other nutrients that help to strengthen your immune system and prevent illness.
- Eat for strength. Weight gain is common during the winter. One reason is less physical activity. However, another reason is that people seem to eat more food during the colder months. Overeating can actually stress the digestive system and weaken the immune system. Learn to stop eating when you feel a little less than full.
- Although you may be tempted to eat more sugary foods (especially during the holidays, at the beginning of winter) try to limit these “treats”. It is also important to abstain from high fat, high salt foods. Instead, consider healthier options of your favorite meals.
- Get adequate rest. Being a night owl is not a habit that will lead to good health. If you’re used to staying up late watching television or surfing the web, you are not allowing your body to have the health-promoting resources it could have.
- Research shows that getting enough sleep helps immune cells in your body fight off infection. Conversely, sleep loss is related to a higher rate of infection.
- When you get adequate sleep you effectively give your body time to carry out the major repairs and housekeeping it needs across all of your systems — from removing waste products in your cells to creating new collagen in your skin, and more.
- Adults need between 7 to 8 hours of sleep every night for improved health and well-being. Less than 5 hours of sleep on a regular basis is associated with higher mortality.
- Research shows that getting enough sleep helps immune cells in your body fight off infection. Conversely, sleep loss is related to a higher rate of infection.
Winter does not have to be a signal that it’s time to get sick. It’s an opportunity to stay healthy in spite of cold months and increased illness around you. Try these practical tips to maintain your health during the cold months of winter. You’ll be glad you did.
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