Staying Healthy Through Winter

Is it harder for you to get out of bed on winter mornings when the temperature is low and it’s darker outside? You’re not alone. 

A sleepy Caucasian man turning an alarm offCold weather and fewer daylight hours create challenges in getting motivated to eat healthy and be physically active. When healthy habits are ebbing, your immune system weakens, increasing your risk of getting sick with a cold or the flu. About 20% of Americans get the cold or flu each year.

Despite the changes in weather, winter doesn’t have to be an unhealthy time for hibernation — you can use this time to take charge and refocus on your health. 

To get started, I’ll share some wellness tips I’m following to maintain good health and fitness this winter.

Curb the Carbs

Cold weather can increase carb and comfort food cravings (for me, it’s pre- and post-holiday cookies). After carb-filled foods are consumed, the brain hormone serotonin increases, causing cravings to continue throughout the day. Translation: The more carb-filled foods you consume, the more you crave. To break this cycle, eat protein-rich foods at breakfast (eggs, yogurt, hummus, low-fat cheese, etc.) for high energy throughout the day. To avoid afternoon carb cravings, I keep healthy snacks available like whole-grain crackers, peanut butter, and trail mix with nuts.

Up Your Fiber   

Foods with soluble fiber decrease inflammation and boost your immune system. Fiber stimulates infection-fighting T-cells which help you recover from infections faster. Apples, oats, nuts, avocados, citrus fruits, berries, and flaxseed are good sources of soluble fiber. Try adding two tablespoons of flaxseed to oatmeal or soups, or tossing sliced oranges or strawberries into salads or plain Greek yogurt.

Spice It Up

spicesFood-flavoring garlic, onion, ginger and cilantro have immune-boosting properties. Turmeric, used in Indian foods, contains curcumin, a powerful anti-inflammatory and antioxidant. You can sprinkle turmeric on food, however when I’m feeling sluggish, I make a ‘turmeric tea’ (recipe below). Turmeric tea bags are also available at most stores.                                                           

Get Active: Outdoors or Indoors

Plenty of outdoor activities like ice skating, playing hockey, winter walks or runs in local parks are fun and can help you stay fit during the colder months. If you don’t want to be outdoors, check out your local library for online workout videos ranging from yoga, strength training, and aerobics you can do at home. Don’t like to work out alone?  Take a group fitness class at your local gym or community center where you can socialize and meet new people.  Bowling, swimming, and dancing are also great indoor activities.

Catch some sleep

Did you know, lack of sleep can make you sick? People who don’t get quality sleep or enough sleep are more likely to get sick after exposure to common cold viruses. Lack of sleep prevents your body from fighting infections and impacts how fast you recover. To boost your immune system get 7-8 hours of sleep for adults, 9-10 for teens and over 10 for school-aged children. Sleep routines are important too. Go to bed the same time each night, avoid caffeine 6 hours and smoking 2 hours before bedtime.

Turmeric TeaCloseup of tumeric powder spice on a spoon

  1. Boil 3 to 4 cups of water on the stove.
  2. Add 2 teaspoons of turmeric and stir.
  3. Simmer for about 5 to 10 minutes.
  4. Strain the tea into another container.
  5. Add in honey, fresh squeezed lemon or orange juice, and milk to taste.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s