As cold weather settles in across the country, the change in temperatures can also bring a host of health challenges. In fact, medical research shows people are more likely to get the most common illnesses during the winter. Taking precautions during the chilly months can help you avoid many of the illnesses associated with cooler temperatures. Here are five tips that will help you stay physically healthy during the winter months.
1. Hydrate even when it’s cold
It’s not just when you’re hot and sweaty that staying hydrated matters. It’s just as important in the cold-weather months. While it may be tempting to drink less water when it’s cold outside, staying hydrated helps maintain all the important functions for your body, which keeps your immune system working. Drinking plenty of water can also help combat dry skin, which is a common issue during winter. Just like all other times of the year, it is recommended to drink at least eight glasses of water each day, even if you don’t feel as thirsty as you do in the summer.
2. Layers matter in the cold
When the temperature drops, it’s important to bundle up and protect yourself from the cold. Layering your clothing is a great way to trap heat and keep warm. Start with a moisture-wicking base layer, add an insulating middle layer, and finish with a waterproof outer layer. Don’t forget to wear a hat, gloves, and scarves to protect your extremities. Keeping yourself warm reduces the risk of catching a cold or flu, as well as preventing conditions like frostbite and hypothermia.
3. Eat the right foods
Maintaining a balanced diet is essential for staying healthy during the colder months. Incorporate nutrient-rich foods into your meals, such as fruits, vegetables, whole grains, and lean proteins. These foods provide your body with the necessary vitamins, minerals, and antioxidants to boost your immune system and help fight off illnesses. Additionally, try to include foods rich in vitamin C, like citrus fruits, to support your body’s natural defense mechanisms. Vitamin C helps fend off some of the most common sicknesses contracted during cold-weather months.
4. Exercise, even if indoors
It can be tempting to hibernate indoors during the winter months, but regular exercise is still important for your overall health. Engaging in physical activity boosts your immune system, improves blood circulation, and helps ward off winter blues. If outdoor activities are not possible, consider indoor exercises like yoga or home workout videos. If you’re going to exercise in your home, it’s valuable to set up a dedicated space to do so. If it’s financially feasible, winter is the best time to be a member of a gym. Whatever the activity, try to find things that you enjoy so that you’ll stay motivated and active throughout the winter.
5. A good night’s sleep
Getting enough sleep isn’t just a winter thing, but it is just as important during the colder months. And it should be easier to sleep during winter as it is darker longer. Proper sleep helps your body repair and rejuvenate, strengthening your immune system and reducing the risk of illnesses. Aim for a consistent sleep schedule and ensure you’re getting at least seven to eight hours of sleep each night. Create a cozy sleep environment, away from distractions, and consider using a humidifier to add moisture to the air and prevent dryness.
Taking care of your health is always important, but because more respiratory illnesses happen in the winter, it’s important to follow some basic practices to keep up your health. Following these tips will help protect your from common cold-weather ailments and stay in top shape throughout the winter. Stay hydrated, dress appropriately, eat nutritious foods, stay active, and get enough sleep.
