As the frosty winter season approaches, it's essential to prioritize our health and wellness. Here are a few tips to help you stay well during these chilly months. Remember, staying healthy is all about balance and consistency. So, bundle up and take care of yourself this winter.
Staying Healthy This Winter
Wash Hands Often. Winter is the prime season for colds and flu. Handwashing is one of the best ways we can protect ourselves and our family from getting sick. Germs can spread from other people or surfaces when we touch our eyes, nose, and mouth with unwashed hands. We may also spread germs when preparing food or drinks wish unwashed hands. To properly wash our hands, we should lather with soap for about 20 seconds (sing the Happy Birthday song twice). If handwashing isn't possible, we can use a hand sanitizer with 60% alcohol.
Care for Skin. Winter is tough on our skin. Between the time spent in the cold, the dry air outside, and the warm dry air inside, our skin is screaming for some hydration. First, use a humidifier, which can give our skin an infusion of moisture and can create a protective barrier from the cold. Using a moisturizer with vitamins can also help repair our skin. We should search for a cream that's thicker and denser than what we would use during the summer months. I love Carlson ADE® cream or ointment during the winter months, and Carlson E-Gem® Lip Care for my lips.
Get Vitamin D. Vitamin D is called the sunshine vitamin because we make vitamin D when the sun shines on our skin. During winter, we spend more time indoors, the days are shorter, sunlight is scarce, and sun rays are weak, making it difficult to get the Vitamin D we need. Plus, most of us are so bundled up that our skin is never even exposed to daylight in cold weather. A vitamin D3 supplement takes the worry away. And levels can be tested using an at-home Vitamin D Test Kit, available at carlsonlabs.com.
Take Zinc. There’s always something going around during the colder months. Zinc helps keep our immune system functioning strong.
Up Vitamin C Intake. Vitamin C should be part of our winter wellness arsenal. Like zinc, vitamin C can help keep our immune system functioning strong. I take 1,000 mg three times a day. I love the non-GMO Vitamin C Crystals. I add them to water throughout the day.
Take Care of Your Tummy. We tend to eat more sweet and rich foods in the winter. It’s important we give our digestive system a little love. Rich foods can cause unpleasant symptoms, like gas and bloating. And if we’re more of a couch potato in winter, our digestion and metabolism may be in low gear. To keep my digestive system running smoothly, I make sure to take a digestive enzyme with meals and a daily probiotic.
Keep Moving. Not only can exercise help release endorphins that can help boost our mood and beat the winter blues, but exercise can also boost our immune system. Some fun winter activities, like a walk or hike, can be a lovely way to get blood pumping, while getting some time outdoors. Other activities include skiing, ice-skating, snowboarding, or snow-shoeing. Even a park, a museum, or the zoo can be a fun way to get active.
Eat Nutrient-Rich Foods. Winter features foods that are nutrient-dense and low in calories. It’s a win-win. Think apple and pumpkin pie, winter squash soup, roasted acorn squash, chicken soup, leafy greens like kale, roasted Brussels sprouts, and baked sweet potatoes. And keep the sweets and ultra-processed foods to a minimum.
Get Restful Sleep. Our sleep-wake cycle is regulated by the hormone melatonin, which is released in response to light. Dark days and too much light at night from digital devices inhibits the release of melatonin, which compromises sleep quality and quantity. It all adds up to us feeling sluggish and tired the next day. Get up and go to bed at the same time of day regardless of the season. Turn off the TV and laptop, and read a book or magazine for a couple of hours before bed. Consider a melatonin supplement if you have trouble sleeping.
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