Keep yourself from getting sick this winter — take a look at these health tips and help your body get through the cold months.
RELATED: 6 Healthy Eating Tips This Winter [INFOGRAPHIC]
In this article:
- Avoid Winter Tiredness
- Eat Healthily
- Work Out
- Drink Milk
- Try New Experiences with Your Family
- Start the Day Right
- Take Baby Steps to a Healthier Lifestyle
- Keep Warm
The Top 10 Health Tips To Survive The Winter
1. Avoid Winter Tiredness
The winter months can make many people feel tired and sluggish. The cause of this lack of energy may be the lack of sunlight.
Shake the tiredness off, and:
- Go outside and soak in some sunlight.
- Get at least 8 hours of sleep. Set a routine for waking up and sleeping.
2. Eat Healthily
It can be tempting to binge on your favorite snacks at this time of year. But eating healthy is more important than ever because with winter comes colds and flu season.
Eat generous amounts of fruits and vegetables to maintain strong immunity. Carrots, sweet potatoes, parsnips, or turnips can be mashed into soup or roasted as side dishes to your meals.
Wash your hands with soap for at least 20 seconds, or use sanitizer to remove pathogens from your hands. Sanitary wipes can also be used to clean surfaces you touch, such as tables and chairs.
4. Work Out
If you don’t like the idea of going out to the cold outdoors, then try watching online workout videos to learn fun exercises you can do at home. Strength training, yoga, body weight exercises, and aerobics can all be done in the comfort of your living room.
- Crunches – Sit on the edge of your couch and keep your hands on your side. Grip the couch with both hands and bend both your knees. Lift your legs toward your chest.
- Leg Lifts – Hold the same position as above and lift your legs straight up instead of bending them.
- Bicep Curls – Build your biceps by using a water bottle as a dumbbell and do some curls.
5. Drink Milk
Since colds and flu run rampant during the winter months, strengthening the immune system is a must.
Drinking milk gives you a wealth of nutrients to ward off diseases. Its vitamin A and B 12 helps in fortifying your immune system.
Protein and calcium work in tandem to strengthen your bones.
If you’re concerned about gaining weight, then drink skimmed or low-fat milk instead.
6. Try New Experiences with Your Family
The cold weather may tempt you to stay home and lounge around. There’s even what science seasonal affective depression.
Seasonal Affective Depression Definition: Also called winter depression. This is when a person’s mood gets worse as the cold season sets in.
Bonding with your family and trying new activities together can help prevent this from happening. Winter walks to the park, and beach or ice skating make for great family activities.
They are also great exercises to help with weight control and boost your immune system.
7. Start the Day Right
Winter mornings are the perfect time for some porridge. Eating a warm bowl full of it warms you up and helps you handle the rest of the day.
Try healthy recipes by adding these ingredients to your porridge:
- Ginger has anti-bacterial properties which can help prevent nausea, support the immune system, and soothe stomach aches.
- Oysters contain zinc, which may help in reducing the duration of your cold by activating white blood cells to fight off the virus.
- Button Mushrooms provide selenium which is essential for fighting off infection and warding off flu. The niacin and riboflavin also aid in maintaining a healthy immune system.
Oats and fortified cereals, while healthy on their own, can have more flavor added to them with fruits and milk products such as:
- Yogurt – Probiotics may help in reducing the body’s inflammatory response, which, in turn, can help reduce symptoms such as a sore throat and stuffy nose.
- Elderberries – These fruits have been used as remedies since the olden days because of their high antioxidant content.
- Acai Berries – Fruits abundant in anthocyanins help in preventing cancer and heart disease.
The cold weather may dampen your mood or stress you out because of the holiday rush. When this happens, meditation may help you improve your mood and manage your stress levels.
Other benefits you can gain from meditation include:
- Aiding fertility
- Boosting immunity
- Lowering blood pressure
- Reducing PMS symptoms
How to Meditate:
- Sit or lie down comfortably on a cushion or meditation chair.
- Shut your eyes. Try using a soothing eye mask to help you relax.
- Breathe naturally.
- Focus on the way your body moves with every inhalation and exhalation. Do not control your body but keep focusing on your breath.
- Try this for two to three minutes every day to help you relax.
9. Take Baby Steps to a Healthier Lifestyle
Going on a diet can be very difficult, but that’s why it’s important to take baby steps. Not buttering your toast or skipping a cookie can build up and may even help you lose weight.
Find healthier alternatives to your favorite junk foods. Swap your chips for some low-fat popcorn, or eat sweet potato fries instead of the usual.
The end goal here is to remove junk food from your cupboards, but starting small can ensure you build sustainable habits and lower the chances of binge eating.
10. Keep Warm
People with chronic health and pre-existing conditions, as well as elders, are especially vulnerable to the cold weather. Conditions such as respiratory problems, heart conditions, and arthritis can have worse symptoms because of the drop in temperature.
To stay warm:
- Wear multiple light layers of warm clothes.
- Drink hot drinks and eat hot meals regularly.
- Keep your energy levels up by eating properly.
- Close the doors and curtains to ward off draughts.
Here are some winter hacks and tips to survive cold weather from But First, Coffee:
Winter makes colds and flu commonplace while worsening symptoms of certain medical conditions. But making the right preparations and lifestyle changes are good preventive measures.
Eating right, sanitizing, and exercising can help keep you healthy enough to enjoy the holidays.
How do you prepare for winter? Tell us in the comments section below!