TIPS TO STAY HEALTHY THIS WINTER
With winter on the horizon, it is important to align ourselves with ways to stay healthy. The change in temperatures with seasonal changes can bring challenges to our health and well being. Below are a few simple things that you can do that can make a big difference.
Spend time in nature
Lack of sunlight and darker days can alter our natural internal clock, also known as our circadian rhythm. This can make us feel tired and sluggish. Some can suffer from low mood with a form of winter depression called seasonal affective disorder (SAD). Light therapy has been used in Norway and Finland where sunlight hours are limited. A natural mood booster is to go outdoors. Spending time in nature for 20-30 minutes a day is beneficial and underrated. In Norway, people shift their mindset. They embrace the cold, choose winter specific activities such as skiing, ice skating and snowshoeing. They look forward to the seasonal foods and hotter drinks, teas, hot chocolate. Taking a good vitamin D supplement is known to have immune boosting properties.
Sleep well
Melatonin levels tend to be higher with darker days making us feel tired. It is important to let natural light in during the day. Practice good sleep hygiene. Avoid electrical devices 2-3 hours before bedtime. This will interfere with melatonin and cause poor sleep quality. Limit alcohol and chocolate in the evening as these will interfere with sleep quality. Avoid eating 2-3 hours before bedtime, your food needs time to digest. Try to avoid drinking caffeinated beverages after 1 pm. Foods rich in magnesium such as nuts, green vegetables help aid sleep.
Eat well
Enjoy eating seasonal colorful vegetables. Eating the colors of the rainbow allows for a wide range of nutrients and have many immune boosting properties. Root vegetables are high in fiber, potassium and vitamin C. Greens are rich in fiber, magnesium, vitamin K and vitamin C. You can incorporate them into soups, stews and warm winter salads.
Hydrate
Colder temperatures hold less moisture making us prone to dehydration. If drinking water makes you cringe, you can switch to caffeine-free teas. We often crave warmth and warmer beverages. Hydration is important for battling a cold or viral illnesses, it can help aid recovery.
Skin health
Cold winter air, furnaces and indoor heating lead to lower moisture, this can make our skin prone to drying and cracking. Exfoliate, even in the winter. Use a good moisturizer, continue to use a SPF >30 daily. Hydrate with fluid, ideally keep caffeinated beverages to a minimum of 1-2 servings a day. Use a humidifier, aim for a moisture level of 30-50. This can also help with sinus issues and nosebleeds. Taking shorter lukewarm showers instead of long hot showers is helpful. Using a good body moisturizer after a shower or bath goes a long way. Taking a good omega 3 fatty acid from a reputable source with high EPA and DHA. Taking a vitamin D supplement has been noted to be helpful in skin health.
Washing hands
Washing hands regularly keeps germs at bay. Bubbling up helps ward of germs and pink eye. Keep distance from those that may be sick.
Supplements
Incorporating vitamin C in the form of vegetables and fruit is important to ward off viral ailments. Elderberry (Sambucus nigrans) has been used for easing cold and flu symptoms. Taking a good Omega 3 supplement and vitamin D are also important in immune regulation.
