It’s a challenge to stay healthy during the winter season. Many illnesses such as the common cold, strep throat, and the flu occur more frequently during the winter months. This is not the only reason; during the colder, shorter days we tend to spend more time indoors where respiratory viruses can easily spread. Our immune systems may also be weaker during winter making us more susceptible to infections.
There are however a few things you can do to protect yourself and increase your chances of staying healthy during the winter.
1. Wash Your Hands Frequently
Washing your hands regularly with soap and water is an easy way to protect yourself from getting and transmitting respiratory viruses. According to the CDC, hand washing will reduce respiratory illnesses, like colds by 16-21%. Remember to wash your hands especially before touching your face, eating or touching surfaces such as handrails and tabletops.
2. Get A Flu Shot
Influenza can lead to hospitalizations and even death. Getting a flu shot will reduce your risk of catching the flu by 40-60% and will also reduce the severity of the illness if you do get sick. Everyone six months and older should get the influenza vaccine (flu) with rare exceptions. According to the CDC, you should do so by the end of October to be protected for the season.
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3. Stay Active
It’s tempting to let our exercise routine fall by the wayside during the winter months however staying active will control your weight, improve your mood and even boost your immune system keeping you illness free. Moderate exercise such as walking for half an hour each day is all you need. Try to get outside to enjoy the sunshine during the day if you can.
4. Get Enough Rest
Your mind and body recharge, repair and recover during sleep so it should be a priority. The recommended amount of sleep for adults is 7 or more hours per night. Lack of sleep will weaken your body’s immune response and make you sick. Sleep is also essential for our emotional wellbeing. Most if not all of us have experienced feeling irritable, impatient and stressed after a sleepless night. One way to promote balance in your emotions is to get adequate sleep.
5. Be Mindful Of The Carbs
We tend to crave carbs and other comfort foods during the winter season especially if we have the winter blues. These foods raise the serotonin levels in our brain and make us feel happier. But this can pack on the pounds. Instead, fill up on fresh fruit and veggies as well as more lean protein and healthy fats which leave you feeling full for longer.
6. Hydrate
Dehydration increases your chances of being sick. The lack of water can dry out your respiratory system and reduce its resistance to infection. You may not be as thirsty during the cold weather but staying well hydrated will also improve your skin and give you more energy.
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7. Self-Care
Stress can make you sick. Your immune system does not function well when we are stressed. Reduce your stress levels, especially over the holidays with self-care. Self-care looks different to different people but could include meditation, yoga, spending time with a loved one, or simply resting.
You don’t have to fall sick this winter. Implement some of these tips so that you can stay well and make the most of the season.
Physician, Health and Wellness expert, Coach, Author and Speaker! Dr. Kelly Wood, MD is board certified in Internal Medicine as well as Endocrinology, Diabetes and Metabolism. Beyond the stethoscope, Dr. Kelly is recognized as “The Bounce Back Coach,” helping high-performing women to bounce back from failed relationships, rebuild their self-esteem, and reclaim their identity. Follow me on social media @drkellywoodmd or connect with me at [email protected]
