Staying Healthy and Active During the Winter Months
The winter season can make it more challenging to maintain your regular health and wellness routines. Shorter days, cold weather, and holidays packed with indulgent foods are just some of the factors that can negatively impact your physical and mental wellbeing during the colder months.
However, with some planning and adjustments, you can set yourself up for success this winter. Read on for tips on how to promote winter wellness through diet, exercise, stress relief, and other healthy habits.
Eat Nutritious, Seasonal Foods
Your diet plays a major role in how you feel during the winter. To maintain energy levels and get important nutrients:
- Fill up on winter fruits and vegetables like squash, sweet potatoes, Brussels sprouts, and citrus fruits which are in season.
- Incorporate warming spices like cinnamon, nutmeg, ginger, and turmeric into meals and drinks.
- Stay hydrated with herbal teas, warm lemon water, and broth-based soups.
- Make sure to get enough protein from lean meats, eggs, legumes, nuts and seeds to feel satisfied.
- Limit sugar and refined carbs which can lead to crashes in energy.
Supplement Wisely
Certain supplements can help fill any nutritional gaps during the winter:
- Vitamin D: Since you produce less vitamin D from sunlight in winter, consider taking a supplement, especially if you are deficient.
- Probiotics: Support your immune system and gut health with a daily probiotic supplement.
- Omega-3 fatty acids: Help fight inflammation and keep your mood balanced with a fish oil supplement.
- Vitamin C: Boost your immune system through foods high in vitamin C or by taking a supplement.
Exercise Outdoors or Indoors
It’s important to stay physically active even when it’s cold outside. Outdoor winter activities that also boost mood include:
- Snowshoeing
- Ice skating
- Sledding
- Chopping wood
- Taking winter walks/hikes
If you prefer to exercise indoors, try activities like yoga, Pilates, cardio workouts, strength training, high-intensity interval training, dance classes, rock climbing, and more. Just staying active for 30-60 minutes several times per week provides mental and physical benefits.
Practice Stress Relief and Self-Care
Shorter daylight hours during winter can negatively affect mood. Make time for stress relief through:
- Reflective activities like journaling, meditation, or breathing exercises
- Soothing hobbies like reading, crafting, or listening to music
- Spending time outdoors daylight each day
- Cuddling pets or spending time with loved ones
- Limiting exposure to news/social media
- Getting enough sleep
Treat yourself to relaxing self-care activities like taking baths, lighting candles or essential oils, enjoying massages or facials, or sipping herbal tea. Don’t neglect your mental health during the winter months.
Consider Light Therapy
Light therapy involves sitting in front of a therapeutic light box that mimics outdoor light. This helps regulate melatonin and serotonin levels which affect sleep, mood, and health. Just 10-30 minutes per day can boost energy and mood if you are affected by the winter blues.
Stay Hydrated
Dehydration is a bigger issue in the winter when you don’t feel as sweaty or thirsty. Be sure to drink enough fluids by:
- Carrying a water bottle with you throughout the day
- Drinking a glass of water with each meal and snack
- Sipping on warm herbal tea, broths, or warm lemon water
- Eating hydrating fruits and vegetables like cucumbers, berries, oranges, tomatoes, etc.
- Avoiding dehydrating drinks like coffee, soda, and alcohol
Support Your Immune System
It’s important to keep your immune strong during the winter to avoid getting sick. Do this by:
- Eating plenty of veggies high in antioxidants
- Taking a Vitamin C and D supplement
- Getting 7-9 hours of sleep per night
- Avoiding excessive alcohol, which weakens immunity
- Drinking bone broth, garlic, ginger, and green tea
- Reducing stress through relaxing activities
Don’t skimp on rest and nutritious foods during busy winter months – listen to your body and support it through the colder weather.
Make Time for Fun and Connection
The winter holidays allow time for fun activities and connecting with loved ones which boost your health. Be sure to:
- Spend time outdoors in nature when possible
- See the holiday lights or go sledding, skating, etc.
- Play games, put together puzzles, or do arts and crafts
- Cook or bake together as a family
- Sing, dance, watch movies, and enjoy other social activities
- Find time to relax amidst the busyness of the season
Don’t let the holidays become too stressful or isolated. Balance is key for wellness.
Wellness Tips for Staying Healthy While Traveling in Winter
Many people travel over the winter holidays to visit family and friends. Traveling can disrupt your normal health habits. Here are some tips for staying well if you are on the go this winter:
Pack Healthy Snacks
Bring nutritious snacks like nuts, seeds, fruit, vegetables, yogurt, string cheese, or protein bars. This prevents you from resorting to candy, chips, or fast food on the road.
Hydrate Well
Air travel and heated indoor spaces can dehydrate you. Drink plenty of water before and during flights. Avoid alcohol and caffeine which are dehydrating.
Sanitize Your Space
Use disinfecting wipes to clean your seat, tray table, seat belt buckle, and other frequently touched surfaces when traveling by plane, train or bus. This reduces the risk of catching a cold or flu.
Move Your Body
On long flights or car rides, get up periodically, walk around, and stretch. This prevents muscle stiffness and improves circulation. Go for a brisk walk outdoors when you arrive to energize yourself.
Get Enough Rest
Travel can disrupt your sleep schedule. Use earplugs and eye masks to block out light and noise in hotels. Try to keep bedtimes and wake times close to your schedule at home.
Take Immune Supporting Supplements
Bring some immune-boosting supplements like vitamin C, zinc, and echinacea with you while traveling. Consider taking probiotics to support your gut microbiome if eating different foods.
Choose Healthier Options
When dining out, opt for grilled meats, salads, broth-based soups, and veggies. Avoid junk food. Select healthier snacks from airport shops or convenience stores when possible.
Maintaining Safety and Preventing Injury in Winter
While staying active outdoors is recommended for winter wellness, it’s important to do so safely to avoid health risks like
FAQs
How can you stay physically active during the winter?
Stay active with outdoor activities like snowshoeing, ice skating, winter hiking, or chopping wood. You can also exercise indoors with yoga, strength training, HIIT workouts, indoor rock climbing, dance classes, and more.
What are some healthy winter foods to eat?
Focus on seasonal fruits and vegetables that grow in winter like citrus fruits, squash, sweet potatoes, and Brussels sprouts. Incorporate warming spices like cinnamon, ginger and turmeric into meals and drinks.
How can you support your immune system during winter?
Eat plenty of fruits and vegetables high in antioxidants. Take Vitamin C, Vitamin D, zinc, and echinacea supplements. Get enough sleep, manage stress, stay hydrated, and avoid excessive alcohol.
What are some relaxing activities to reduce winter stress?
Reduce stress through light therapy, meditating, journaling, listening to music, taking baths, spending time outdoors, limiting news/social media, and doing hobbies you enjoy like reading or crafting.
How can you stay safe and prevent injury with winter activities?
Dress in layers to stay warm and dry. Wear proper footwear with traction. Stay hydrated and listen to your body. Avoid going out in severe weather. Know safety precautions for specific winter sports.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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