Staying Healthy During Winter: Tips for Well-Being

As the temperatures cool down and we transition into winter, it’s important to focus on staying healthy.

I now live in Florida where the pleasant weather allows for nightly walks and weekend hikes.

However, having grown up in northern Kentucky and then moving to Indianapolis after I married, I remember well the challenges of staying healthy during those long, cold winter months.

Here are some practical winter wellness tips to keep you and your loved ones feeling good throughout the season.

Limit the Spread of Germs

Winter is notorious for common colds, the flu, and Covid.  

During the  holiday season, with its hustle and bustle of holiday shopping and gatherings, it’s easy to spread germs.

Here are some simple steps to limit exposure:

• Cough or Sneeze Properly: Always cover your mouth and nose when you cough or sneeze. If you don’t have a tissue handy, use your upper sleeve or elbow instead.

• Wash Your Hands Regularly: Keeping your hands clean is crucial. Wash them frequently with soap and water for at least 20 seconds. If you can’t wash your hands, use an alcohol-based hand sanitizer.

• Wear a Mask if Necessary: If you’re feeling under the weather or have a weakened immune system, wearing a mask in crowded places can help protect you and those around you.

Stay Hydrated

Staying hydrated boosts your immune system and helps you fight off viruses.

Aim to drink at least 48 ounces of water daily. Herbal teas and broths can also contribute to your fluid intake.

Hydration is essential, especially during winter when the dry air can lead to dehydration.

Get Your Vitamin D

Lower levels of Vitamin D can make you more susceptible to illnesses and negatively impact your mental health. To improve your Vitamin D levels:

• Enjoy Sunshine: Whenever possible, get outside in the sunlight, even on chilly days. A short walk can brighten your mood and help you soak up some much-needed Vitamin D.

• Eat Vitamin D-Rich Foods: Incorporate foods high in Vitamin D into your diet. Mushrooms and fatty fish like salmon are great options that can help boost your levels.

Managing Seasonal Affective Disorder (SAD)

For some, the lack of sunlight during winter can trigger Seasonal Affective Disorder (SAD), a type of depression that occurs at the same time each year.

Although I personally never suffered from SAD, the shorter days of winter  and unending gray days were difficult to adapt to.  

If you find yourself feeling down with the winter blues, consider these strategies:

• Light Therapy: Use a light therapy box that mimics natural sunlight for about 20 to 30 minutes each morning. This can help alleviate symptoms by regulating your body's circadian rhythm.

• Stay Active: Regular exercise can also help improve your mood and energy levels, so make an effort to stay active during the winter months.

• Seek Support: Don’t hesitate to reach out to friends, family, or a mental health professional if you’re feeling overwhelmed. Connecting with others can help lift your spirits.

Combat Dry Skin

Cold air and low humidity can cause dry, itchy skin. To keep your skin healthy:

• Use Lip Balm: Protect your lips from the harsh winter air with a good lip balm.

• Moisturize After Showers: Limit your time in the shower or bath to prevent your skin from drying out, and apply lotion immediately after drying off to lock in moisture.

Maintain a Consistent Sleep Schedule

Getting a good night's sleep is vital for overall health. Try to get seven to nine hours of sleep each night. A consistent sleep schedule helps regulate your body's clock, making it easier to fall asleep and wake up.

Eat Well

Proper nutrition is essential for fending off illnesses, especially during winter. As temperatures drop, our bodies work harder to stay warm, making a balanced diet even more important. Focus on:

• Eating a Variety of Foods: Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.

• Cooking Comfort Foods: Make hearty soups, stews, and casseroles packed with vegetables and whole grains to keep you warm and nourished.

Stay Active

Exercise is a natural mood booster and can help you manage the challenges of winter. Regular physical activity not only enhances your physical health but also improves your mental well-being. Consider these options:

• Outdoor Activities: Bundle up and enjoy winter activities like taking a brisk walk in your neighborhood.  Do you enjoy winter sports?  Ice skating, sledding, and skiing are all physical activities which can help you maintain an active lifestyle.  

• Indoor Workouts: Depending on your winter weather conditions (such as an ice storm), don’t risk injury. Utilize online workout videos or consider investing in an exercise bike or yoga mat. Set achievable fitness goals and keep (or get!) fit this winter season.  

Spend Quality Time with Loved Ones

One of my favorite winter memories is walking outside with my husband when it was snowing at night. The world felt so peaceful and quiet, and moving around warmed us up.

Spending time with loved ones can lift your spirits and create lasting memories. Consider these family activities:

• Winter Traditions: Recall your cherished winter traditions, like going on a holiday carriage ride or attending local winter festivals. Share these moments with family and friends to create new memories together.

• Indoor Games and Puzzles: On particularly chilly days, gather everyone for board games, card games, or working on puzzles. These activities encourage bonding and can be a delightful way to unwind together.

Digital Detox

Winter can sometimes feel isolating, but spending too much time on devices can exacerbate that feeling. Consider a digital detox!  

Set aside your phone, computer, tablet, and TV for a day or even a few hours.

Use this time to connect with your loved ones face-to-face, read a book, or engage in a hobby you enjoy.

Call Your Healthcare Provider

If you do feel ill or feel unwell, don’t hesitate to reach out to your healthcare provider. They can offer guidance on how to manage your symptoms and when to seek further care.

Conclusion

Staying healthy during winter involves a combination of proper hygiene, nutrition, physical activity, and emotional well-being.

By following these simple tips, you can navigate the colder months with a positive mindset and a healthier body.

This winter, prioritize your health by integrating these simple yet effective habits into your routine.

So bundle up, get outside, and enjoy the beauty of winter while taking care of yourself and your loved ones!