During the the winter season, maintaining your health is crucial because of the approaching shorter days and colder weather. And to do that, more than just bundling up is required. Cold weather can increase your risk of developing common health disorders, from the dry air that impairs your skin and immune system to freezing temperatures that narrow your blood vessels.
Below you will learn 9 helpful health wellness tips to stay well this winter. Along with 7 health concerns that typical occur during the winter season.
Common winter health problems.
All year round, good health and well-being are crucial. However, some health issues are more prevalent at various times of the year. For instance, the summer months are far more prone than the winter months to cause sunburn and heat stroke.
Here are a few typical winter season health issues and some advice on keeping healthy this season.
Usually, you don’t need to visit a doctor if you have a sore throat. However, it’s crucial to keep an eye on your symptoms. A sore throat could signify a developing, more serious winter health issue. If symptoms don’t improve, consult a doctor.
Although the flu virus can make you ill at any time of the year, late fall to early spring tends to strike most frequently. Washing your hands can aid in reducing the transmission of the flu virus, just like it does with colds.
Even if you don’t have SAD or seasonal depression, you can notice that you’re less cheerful and more tired during the winter. Changes in your sleep routine, reduced sunlight, and decreased physical exercise might be contributing factors.
Several viruses can bring on a cold, but rhinoviruses are the most frequent culprits. a high temperature, chills, headaches, postnasal drip, cough, and occasionally nausea, vomiting, or diarrhea. When ought one to go to the doctor? Only if you have been ill for more than 10 days OR IF you cannot function normally because of ongoing chest pain, a fever, etc.
A sore throat may occasionally indicate strep throat. Although strep throat isn’t specifically a winter health issue, it is more common when people spend a lot of time together. Adults seldom contract strep throat, but children frequently do. Strep throat can be swiftly treated with antibiotics.
During the winter, dry skin can affect many people, and the severity of the symptoms might vary greatly. Different treatments can reduce the symptoms and restore the skin’s hydration. Additionally, there are actions that people can do to keep their skin from drying out.
You spend more time indoors because it’s cold outside. This often refers to hobbies that involve little to no physical exertion, such as sitting down and reading, lounging on the couch, playing video games, or other similar pastimes.
Increased calorie intake, especially around the holidays, is the main cause of weight gain in the winter. Weight gain may also be caused by decreased levels of physical exercise, increased sedentary behavior, and modifications in mental health.
Ways to stay healthy in colder weather.
The winter season is the year to strengthen our bodies and immune systems. These low temperatures can have less visible effects on the body. In addition to the typical annoyance of colds and coughs, these months’ increased air pollution can cause respiratory problems and make it difficult to move around.
Here are 9 wellness tips for staying healthy this winter season.
Dress according to the weather.
Considering how the body maintains warmth when dressing for chilly weather is crucial. Wearing apparel that retains warm air in your clothes is the best approach to insulate yourself because you emit heat naturally.
For instance, mittens work better than gloves because they have greater space to trap warm air. There won’t be any space between the fabric and your skin if you’re wearing tight clothing, such as socks that are too tiny, multiple layers of tight jeans, or shirts that stick to your body.
Drink plenty of water.
Summer heat and sweat are cues to drink water, but it’s equally crucial to stay hydrated in the winter. You can stay energized, protect your skin from the dry, chilly winter air, and keep your body functioning at its best by being hydrated.
An excellent target is consuming eight glasses or more of water daily. Combine it with 100% juice, fruit-infused water, or herbal teas. Even soups made with broth count toward your daily fluid consumption.
Wash your hands.
Winter is a particularly contagious season, so in addition to protecting ourselves from COVID-19, we still need to take precautions against the common cold and the flu.
Washing your hands frequently is the best way to get rid of contagious bacteria and stop them from spreading. Remember to lather your hands well with soap and scrub them in warm water for at least 20 seconds when washing your hands.
Use an alcohol-based hand sanitizer to help stop the spread of viruses if soap and water are not readily available.
Moisturize your skin.
Your skin can lose its natural moisture when there is little humidity, strong winds, or dry indoor heat. Dry skin isn’t always a bad thing. But because peeling and flaking are frequent symptoms, they can be uncomfortable and cause skin diseases like eczema, which are frequently mistaken for dry skin.
After showering, apply creams or ointments without fragrance to damp skin instead of using lotion. Utilize products that contain ceramide, an element that aids in preserving the skin barrier.
Remember to moisturize the bottoms of your feet and palms because they frequently develop unpleasant cracks when they dry.
It can be challenging to maintain your fitness schedule throughout the winter. The winter season can make it difficult to go outside for exercise and make you feel exhausted from Christmas preparations.
Try to include more movement into your daily routine by working out at home with virtual fitness classes or exercise machines like a stair climber or treadmill. Take advantage of a hike on one of the many trails in the region while the weather is fine to get some fresh air.
Try herbal tea.
Ancient Chinese people drank tea, and in recent years, its health advantages have come under the spotlight. There are many plant compounds in black and green tea, some of which are flavonoids and have antioxidant properties. According to studies, persons who regularly consume tea have stronger blood vessels and a lower risk of developing heart disease.
Antioxidants included in some teas may help safeguard against the unpleasant effects of winter. As an illustration, rooibos is recognized for its antioxidant activity and lack of caffeine, yet green and white tea both contain EGCg. While peppermint may aid in improving breathing during a regular cold, rose hip may help combat certain bacteria.
Add seasonal produce to your diet.
Eating wholesome foods that support your immune system is crucial if you want to stay well during the winter season and avoid the flu and the common cold, such as chicken soup, mushrooms, garlic, citrus fruits, herbs, and spices. For instance, one of the best sources of probiotics is yogurt. Apples, bananas, garlic, and onions are excellent prebiotic food sources.
Mandarins, oranges, grapefruits, and kiwis are all delicious seasonal fruits. If you haven’t already, try including fruit in your morning meal. You should also increase the amount of veggies at each main meal. Winter vegetables like broccoli, carrots, and cauliflower are excellent, especially for soups.
Take recommended vitamins.
Your closets have likely already been prepared for winter by removing sheers and shorts in favor of sweaters and scarves. But keep in mind that immune systems weaken when temperatures fall. By arming yourself with the appropriate nutrients and ensuring that your diet is packed with the appropriate fruits and vegetables, you can stay ahead of the seasonal sniffles.
Vitamin C is a potent antioxidant that guards your body against damaging free radicals, toxins, and pollutants while preventing cancer and heart disease. Additionally, it plays a significant role in the body’s manufacture of collagen, which keeps skin elastic and joints pliable.
Iron supports a healthy immune system during the cold and flu season and keeps your energy levels high despite shorter days and reduced physical activity. As oxygen is transported throughout the rest of your body by iron, it nourishes all of your organs and ensures that they continue to work at their best.
Vitamin E is a potent antioxidant to moisturize and nourishes the skin all year long, especially in the winter because of the constantly changing weather. Its moisturizing qualities can prevent dryness and help with problematic winter skin.
Omega-3 fatty acids, predominantly found in fatty fish and fish oil supplements, provide several health advantages, including lowered blood pressure, decreased triglycerides, and improved eye and brain function. Omega-3 fatty acids also lessen inflammation in all the tissues of your body.
Zinc is a vital element that promotes the metabolism of macronutrients, enhances immune system performance, and even aids in the moisture and elasticity retention of your skin, nails, and hair. Fortunately, leafy green vegetables and other typical meals include zinc, one of the most widely used supplement elements.
Get your shots.
Millions of people in the United States contract the seasonal flu each year, resulting in thousands of hospital admissions and fatalities. According to the Centers for Disease Control and Prevention, everyone 6 months and older should have an annual flu shot. New influenza virus strains are added to the flu vaccination each year, improving protection.
You should do the following to assist minimize the spread of flu, colds, and other viruses, including COVID-19:
- Always wash your hands. It is the best strategy to guard against contracting diseases.
- Use a sanitizing towel to disinfect the surfaces close to you.
- Stay away from people who are ill.
- Don’t touch your lips, nose, or eyes.
- Keep yourself hydrated so you can eliminate toxins from your body.
- Get enough sleep to maintain a healthy immune system.