It has always been a challenge to stay healthy during the winter season. But now, with the appearance of Covid-19, this task has become crucial. We need to double our efforts and learn how to stay healthy and take care of the people we love. In this article, we have collected time-tested and effective ways to remain healthy and happy even during the most turbulent season. Don’t forget to note them down and put them into practice!
On average, the human body is 65% water. It is essential for every process, and the lack of water may lead to dehydration, chronic fatigue, oxidation of cells, and other negative effects. During the cold weather, we might not be as thirsty as in summer, and the risk of dehydration increases. According to the CDC, every day, women should have around 11.5 cups of fluids and men – 15.5 cups. To drink more water, try adding lemon, mint, or berries and placing the glass near your workplace.
Dress according to the weather
The next way to stay healthy in winter is dressing based on the weather. It may change rapidly, so you should follow weather forecasts and look outside to decide what to wear. Here are a few simple measures:
- Wrap up warm
- Wear several layers to trap air and stay warm
- Wear gloves, scarf, and hat
- Choose water-resistant shoes with warm lining
These precautions not only help to remain healthy, but also prevent chilblains that are difficult to get rid of. If you have heart or breathing problems, it is better to stay inside during the coldest days.
Give up bad habits
Don’t consider us boring for reminding you how bad smoking and excessive alcohol consumption are. They drain your energy and can cause irreversible changes. By quitting smoking and reducing alcohol consumption, you can:
- Prolong your life
- Look better
- Decrease risks of such diseases as lung cancer, emphysema, high blood pressure, reflux, kidney disease, sexual dysfunction, and others
- Reduce the chances that your children will get sick from secondhand smoking
- Feel healthy and proud of yourself
- Improve the sense of smell
If you can’t cope with the problem on your own and online tutorials or lectures don’t help, try joining a local support group or contacting centers that know how to deal with addictions.
Have quality sleep
Sleeping at least 8-9 hours at night without interruptions is one of the best presents you can give yourself. Quality sleep eliminates stress levels, boosts the immune system, burns calories, improves memory, strengthens the heart, and helps to remain positive and happy.
After a good sleep, you will feel well-rested, productive, and ready for the day. This will not only help you to fight winter colds but build stronger relationships and even get a promotion. It is wise to invest in blackout curtains, an orthopedic mattress, and a convenient pillow.
Do sports regularly
There is probably no need to enumerate the benefits of physical activity; however, the lockdown has complicated the process because many of us don’t have access to gyms and swimming pools, or don’t want to expose themselves to viruses. Luckily, you can do sports from home, as there are lots of online tutorials and even live sessions with professional coaches.
To track progress, use an online video camera and record your workouts. Thus, you can improve the technique or even create a lifestyle blog.
Control vitamin D levels
In winter, most of us experience a lack of sunlight. The days are shorter, and we don’t spend as much time outdoors as in summer. The vitamin D levels decrease, which results in a seasonal affective disorder, bad mood, and troubled sleep. This vitamin is one of the building blocks of our immune system, so if you want to be healthy, soak in the sun, add vitamin D supplements, and regularly check its levels by blood tests.
You can also add eggs, meat, oily fish, and dairy to your nutrition plan. They are the best sources of vitamin D, as well as other irreplaceable micro and macroelements.
Eat quality food
Wellness tips always include healthy and diverse nutrition. To avoid cold and flu, you should eat foods that support the immune system. For example, garlic, herbs, probiotics, spices, apples, and mushrooms. Add bananas and berries to natural yogurt, and you will get a great source of probiotics and vitamins.
Having well-balanced nutrition with whole grains, fish, vegetables, and fibre makes you healthier and maintains the right number of vitamins and minerals in the body. Luckily, there are many online tutorials, blogs, and even academic courses that can teach you how to eat healthily, plan meals, and adapt dishes to different seasons. Conscious eating is the key to a healthy life without diseases and medications.
Pay attention to mental health
It is great if you eat healthily, work out at home, and stay hydrated. But there is one thing that can whittle away these achievements. Yes, we are talking about mental health. During the colder months, you can be moody, emotionally unstable, anxious, or even depressed. Which, in turn, may reduce the body’s ability to defend itself.
To take care of your mental health, dedicate enough time to rest, do what you love, connect with others, and avoid scolding yourself. If you notice that the situation is out of control, it is better to contact a professional and get qualified help.
We know that it may be time-consuming to prepare healthy meals, work out at home, and track sun exposure. However, building positive habits pays back, and in a while, you will feel more energetic and optimistic. You will be ready for new challenges and achievements and won’t leave a single chance for cold or flu. If you have other viable tips, don’t hesitate to share them with us!