It’s not all in your head! Winter blues are real, and research has established that we are more susceptible to fall ill during the colder months. Viruses responsible for cold and flu survive and multiply more easily at colder temperatures and when water droplets stay airborne for longer.
Well, who does not want to stay snug in their favorite blanket during winter and get out only when it is a must? However, the sluggishness during winter might cost you a bit too much, so you must be extra careful. Know what challenges this weather might throw, and arm yourself with the best health and wellness tips with this blog.
What Are the Health Challenges During Winter?
Here are some common health conditions that necessitate you to follow the health and wellness tips for winter –
- Flu
There is a reason why winters are commonly known as the flu season. The flu virus spreads through the air, and as we discussed earlier, water droplets stay airborne in winter longer as the air is drier.
- Dry skin
Cracked skin, bleeding and pain are all signs of dry skin, one of the most common problems during the winters.
- Joint pain
Most commonly seen in arthritis patients, drastic temperature falls can also trigger joint pain, leading to immobility in some cases.
- Asthma
There are a lot of allergens in the air during winter, which is the most significant cause of asthma.
- Seasonal Affective Disorder (SAD)
Some people experience more stress than others during the winter season, leading to several stress-related issues.
The good part is these 11 health and wellness tips will help you stay away from these problems and stay in the pink of your health.
11 Winter Wellness Tips For Your Health
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Enjoy the season to the fullest with these health and wellness tips for winter –
- Stay hydrated – inside and out
The air is not just chilly in winter but also very dry. It often brings cold and sinus congestion, causing many to breathe through their mouths. It becomes the perfect recipe for dehydration. According to the Institute of Medicine, while women should consume eight 8-ounce glasses of water, men should drink 12 8-ounce glasses to stay hydrated. Even on a minor level, dehydration leads to problems like difficulty concentrating, diabetes, poor memory, higher risk of developing chronic kidney disease, kidney stones and urinary tract infections. Follow these healthy tips for winter to stay safe –
- First of all, ensure you drink adequate water. Keep a sipper with you if that helps.
- Invest in a heavy-duty lip balm or petroleum jelly to keep dry and flaky lips at bay.
- Generously apply hydrating body and hand moisturizer to avoid dryness.
- Do not resist exercise.
Many people feel more tired owing to the cold weather during the winter season, causing them to skip exercise. We understand how difficult it would be to motivate yourself to get outside or drive to the gym. However, not keeping yourself fit will only lead to more exhaustion. Here are some healthy tips for winter to help you do that –
- Do what you enjoy most or mix it up – walk, run, cycle, or even try something like tai chi
- Build an outdoor activity into your daily routine, like an after-lunch stroll
- Join a group yoga or spin class. Simply being around more people can motivate you to work harder.
- Rest adequately
Though it goes for every season, it finds its way to the list of winter wellness tips too. Winters are infamous for several seasonal diseases. Getting adequate rest ensures you do not catch them and recover well from them if you do. Sleep can also boost your mood and help you be more productive at work.
It must be tempting to stay tucked under your cosy duvet, but you should not oversleep either. Oversleeping is also linked to decreased function of the immune system and increased inflammation.
Here are some healthy winter habits to ensure you get just the right amount of sleep –
- Ensure you get at least 7 to 9 hours of uninterrupted sleep.
- Keep your bedroom dark and the temperature appropriate.
- Avoid caffeine for 6 hours before bedtime.
Read Also: Effective Ways To Sleep Better
- Check your personal hygiene.
Since the allergens are in the air, you must follow personal hygiene. Follow these health and wellness tips –
- Always cover your mouth with a tissue when you sneeze or cough, and throw it in the bin.
- Wash your hands frequently for at least 20 seconds with antibacterial soap and water.
- Regularly wipe surfaces and high-touch areas like door knobs.
- Avoid touching your face and spreading germs from your hands.
- Eat a balanced diet.
Unfortunately, there is no magic ingredient to supercharge your immunity. However, eating a balanced diet is one of the best tips to stay healthy in winter. Aim for at least five portions of fruits and vegetables in a day. Try to include foods rich in zinc, selenium and vitamin D. You can get zinc from whole grains, nuts, seeds, meat, poultry, cheese and shellfish. Poultry, organ meat, eggs, nuts and seeds are rich in selenium.
Your body needs sunlight to produce Vitamin D. The shorter and darker days during the winter months make it more challenging to maintain vitamin D levels. Check with your doctor if you should take any supplements.
- Check-in with your loved ones.
Winters can be immensely isolating and depressing. Many people also suffer from Seasonal Affective Disorder (SAD) and can feel withdrawn from others. Many do not feel ready to go out and socialize without the warmth and the sun setting early. It is crucial to stay in touch with your friends and family. Intimate dinner parties or going out for a good movie can be great ways to get regular updates.
- Dress adequately
This goes without saying in the list of healthy winter habits, but ensure you have your layers on when you head outside. Ensure you protect your head, ears, hands and feet.
- Lessen the number of winter allergens around you.
Pets, cockroach droppings, dust mites and mould can trigger sneezing, watery eyes and runny noses. Dry homes and offices due to thermostats can make allergy symptoms worse. Some winter wellness tips you can follow to decrease the amount of winter allergens around you on a day-to-day basis include –
- Use a humidifier to reduce dryness in your home or office
- Vacuum dust regularly
- Bathe pets often to minimize dander
- Take care of your hair.
Hair tends to lose its texture and become lustreless during winter. 3-way care, including oiling, shampooing, and conditioning, is one of the healthy winter habits. However, do not overdo any of these, as it will damage your hair further. Apply hair oil the night before shampooing and lock the moisture with a good conditioner after shampooing. Avoid blow drying your hair during winter, as it can make your hair brittle.
- Get a light therapy lamp if needed.
If you struggle with SAD during winter, getting a light therapy lamp might help you by ensuring exposure to bright light several times a day. Consult your doctor before getting one and they might guide you with other treatment plans and healthy tips for winter too.
- Keep existing conditions under check.
Winter may exacerbate the already existing health conditions you might be suffering from. For instance, asthma gets worse during the winter months. Avoid the stressors and see your doctor if you need more interventions to keep everything in check and if you should follow any additional health and wellness tips for winter.
Winters have some of the best days of the year, especially for traveling. Do not stay glued to your bed, and make the best of these chilly days with these health and wellness tips for winter. Even after following all these winter wellness tips, you might still fall sick. Get medical help when needed. Stay proactive, stay healthy!
Frequently Asked Questions
Q1. How can I boost my immune system during the winter months?
Ans: Boosting your immune system in winter is crucial. Consider the following:
- Prioritize a nutrient-rich diet with fruits, vegetables, and whole grains.
- Stay hydrated by drinking plenty of water.
- Ensure adequate sleep to support immune function.
- Engage in regular physical activity.
- Manage stress through relaxation techniques.
- Consider immune-boosting supplements, as advised by a healthcare professional.
- Practice good hygiene, including regular handwashing.
- Get vaccinated against seasonal illnesses, such as the flu, to further protect your immune system.
Q2. How can I maintain hydration levels when the weather is cold?
Ans: Maintaining hydration during cold weather is essential. Follow these tips:
- Drink water regularly throughout the day, even if you don’t feel as thirsty.
- Consume warm beverages like herbal teas or hot water with lemon to make staying hydrated more appealing.
- Incorporate hydrating foods like soups, broths, and fruits with high water content.
- Use a humidifier indoors to prevent the air from becoming too dry.
- Carry a reusable water bottle to ensure access to water while on the go.
- Limit caffeine and alcohol intake, as they can contribute to dehydration.
