Winter is HERE. There is no doubt about it if you have been watching the news lately. There is snow in places that always seen snow and places that NEVER see snow. One day it’s snowing, there is ice and the temperature is below zero and then two days later it’s in the 50s and there are tornado warnings. That is why winter wellness is such an important topic. During the winter; especially during the winter, our health is something that plays a key role in our day to day activities. During the winter, it is extremely important to prioritize your health and well-being .
Now, I fully realize that the colder temperatures and darker days can present unique challenges. However, by coming up with a strategy and continuing to make the right choices, there is no reason why you can’t have a healthy and fun winter season. So, let’s look at ways to focus on winter wellness and stay healthy during the winter months; both physically and mentally.
Winter Wellness: 10 Ways to Stay Healthy This Winter
- A Diet Rich in Nutrients:
Many doctors will tell you that the number one way to stay healthy year round is to follow a well-balanced diet. This becomes even more important during the winter months. Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your meals to ensure you receive essential nutrients. Foods rich in vitamins C and D, as well as zinc, can help support your immune system and fend off seasonal illnesses. Additionally, don’t forget to stay hydrated, as the cold weather may make it easy to overlook your fluid intake.
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- Regular Exercise:
Maintaining a consistent exercise routine is important for overall health, and the winter months should be no exception. Not only does physical activities boost your immune system, it also improves mood and helps combat the winter blues. While there are a number of outdoor activities, like skiing, snowshoeing, or ice skating, can be enjoyable, indoor options such as home workouts, going to the gym or participating in fitness classes can provide a warm alternative.
- Adequate Sleep:
If you are anything like me, it getting darker earlier typically result in me getting sleepier earlier. The longer winter nights are a great time to take advantage of prioritizing quality sleep as well as creating better sleep habits. Remember, adults are supposed to aim for getting 7 to 9 hours of restful sleep EACH NIGHT to support a healthy immune system and overall well-being. Need a little extra help? Create a cozy sleep environment by keeping your bedroom cool, dark, and quiet. Also, and this one is even difficult for me, limit screen time before bed and establish a consistent sleep schedule to enhance the quality of your rest.
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- Immune-Boosting Supplements:
In addition to a nutritious diet, consider incorporating immune-boosting supplements into your winter wellness routine. I am naturally low on vitamin D (and B). Vitamin D supplements can be particularly beneficial during the darker months when natural sunlight exposure is limited. Don’t forget to ALWAYS wear sunscreen. Consult with a healthcare professional to determine which supplements are right for you based on your individual needs and health status.
- Hygiene Practices:
Winter is notorious for the spread of cold and flu viruses. This has most definitely been the case this year as I keep hearing friend after friend talking about the illnesses making their way through their home. While this is something many practice year round, it is especially important to practice good hygiene during the “sick months” as my mom calls them. Remember, good hygiene is crucial! Wash your hands frequently, especially after being in public spaces, and use hand sanitizer when soap and water are not readily available. Avoid touching your face, particularly your eyes, nose, and mouth, to minimize the risk of infection. Encourage those around you to follow similar hygiene practices to create a healthier community.
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- Mindful Stress Management:
Winter can sometimes bring added stress due to holidays, weather-related challenges, or the demands of daily life. There are ways to manage stress and to improve your mood when feeling down by implementing techniques such as mindfulness meditation, deep breathing exercises, or yoga. This will help you navigate the seasonal pressures and stresses. Prioritize self-care and set realistic expectations for yourself during this time, allowing for moments of relaxation and rejuvenation. (Hey mommas, I’m talking to you!)
- Stay Active Indoors:
While outdoor activities can be invigorating, there may be days when the weather makes it challenging to venture outside. I like to plan indoor activities to keep the kids and myself active. Between daily chores and work, I like to have dance offs, take time to play a little tag around the house and sometimes we kick around a small ball or play “volleyball” with a balloon. In addition to providing us with physical activity during the day, this is a great way to get a mental boost (and smile big) during the colder and darker days.
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- Dress for the Weather:
Proper clothing is essential to staying healthy in winter, especially in colder climates. This is something that I have been working with my teenager on for a couple of years but we finally got her to stop wearing shorts out when it’s 20 degrees or lower. As a mom, I always preach to my kids how important it is to dress in layers to stay warm. Remember, it’s easier to take clothing off to cool down vs. trying to warm up when you don’t have additional clothing. If you live in an area that received rain or snow during the winter months, invest in outwear that is insulated and waterproof. Don’t forget to protect your extremities by wearing hats, gloves, and warm socks. By dressing appropriately, you can enjoy outdoor activities comfortably while minimizing the risk of cold-related illnesses and maximize winter wellness.
- Sunlight Exposure:
Did you know that limited exposure to natural sunlight can lead to a deficiency in vitamin D? Vitamin D plays a crucial role in immune function and mood regulation. Whenever possible, spend time outdoors during daylight hours to soak up the sun. Consider taking short walks or incorporating outdoor activities into your routine to ensure you receive the sunlight your body needs.
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- Social Connection:
Winter weather can lead to less outdoor gatherings and this can sometimes lead to social isolation. Maintaining social connections is essential for mental well-being. It is important to find ways to stay connected to friends and family. Be it a planned gathering or simply a phone call, it is important to have a strong support system that will contribute to a positive lifestyle while helping combat the winter blues.
Winter wellness involves both physical and mental well-being. By following these 10 tips – everything from maintaining a healthy diet to staying connected to family and friends – you can make your way through the winter months with balance and positivity. Remember that prioritizing self-care an listening to your body is important; especially during the winter months. Make choices that will create a healthy and fulfilling winter and focus on winter wellness.
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