Many people dread the thought of winter. With the colder weather, there is more chance of getting ill for several reasons. Young children and the elderly are especially vulnerable, but a harsh winter can affect us all.
But what can be done about it? Thankfully, we have some great tips for you right here. We'll take a closer look at why staying healthy during the winter can be a challenge and what we can do to overcome it.
Why We Get Sick in the Winter
Why does the colder weather coincide with worsening health? There isn't just one reason, and knowing the factors can give you an idea of how to combat them. Let's take a closer look.
Constricted Blood Vessels – Cold weather doesn’t automatically make us ill. However, it can place stress on our cardiovascular system due to constricted blood vessels. This makes our hearts work harder and can increase blood pressure,
Indoor Crowding – Viruses and bacteria spread more commonly in winter as people are more likely to be indoors. Not only this, but the closure of windows and doors to keep out the cold means a lack of ventilation.
Lower Humidity – Humidity drops in the winter as cold air doesn’t hold as much moisture. This can dry out our nose and throat and make them more vulnerable to viruses and other health conditions.
Virus Survival – Some viruses, including the infamous influenza, have greater survival rates in the cold. This means they stay on surfaces or in the air for longer than they would during hot weather.
Decreased Sunlight – We get Vitamin D from the sun, which can be important for immune health. Lower levels of these vitamins from the reduced sunlight can cause you to be at a greater risk from illnesses.
Poor Lifestyle – Going for a walk, heading to the gym, or playing sports isn't as appealing on a freezing winter day. We can become more sedentary during the winter and socialize less too, which is not good for either the body or mind. We can also let our diets slip, worsening the problem.
7 Ways to Stay Healthy in the Winter
Due to all of the factors above, staying healthy during the winter can be a challenge. Here are seven great tips to give yourself the best possible chance of staying healthy through the colder months.
1. Keep a Healthy Diet
Those short winter days can sap our energy in more ways than one. We're more likely to stay at home and more liable to comfort eat, especially over Christmas. Maintaining a healthy diet is important as you need to ensure you're not missing out on essential vitamins and nutrients.
The likes of soups, stews, and casseroles are not only packed with vegetables but can also help to keep us warm. These meals can also be made in large batches and frozen, giving you a quick and healthy meal whenever you need it.
2. Be Winter Prepared
It’s always said you should get your car ready for winter, but the same can be said for your home. There may be days when you’re snowed in, it’s dangerously cold to go outside, or you are too ill to leave for medical supplies.
Due to this, it’s a great idea to prepare for winter. Ensure your heating is in full working order before the cold weather comes, and keep your cupboards fully stocked. Ensure you have enough food for those bitter days and medicine to last through a spell of illness. Investing in a humidifier can also be a good idea if you struggle with the drier air.
3. Stay Warm
It’s easy to say you should turn the heating up, but energy bills have never been more expensive. If you spend most of your time in one room, then using a space heater can be a quick and cheap way to stay warm.
Hot water bottles and blankets are also important for keeping your temperature up. When you’re outside, make sure you’re fully layered up. It's much better to take a layer off if you're too warm than find yourself outside and too cold.
4. Stay Active
Staying active can be an issue for those who enjoy summer activities. If you can, try to find a place where you can hit the gym or attend fitness classes. If possible, you may want to try some indoor sports, such as basketball and badminton. Many traditional outdoor sports, such as soccer and tennis, can also be played indoors.
If sports aren’t your thing, there are many great pieces of indoor exercise equipment such as treadmills, rowing machines, and exercise bikes. For lower intensity exercise, there are plenty of yoga and pilates videos you can follow online.
5. Supplement Your Diet
As we mentioned above, vitamin D affects your immunity, but so do many others, such as A, B6, B12, and C. It can also be affected by minerals such as folate and iron. Making sure you get enough of these nutrients can be a challenge.
Taking supplements is an easy way to ensure that you're getting enough of these immune boosters. If you have a healthy and varied diet, then it can still be useful to take some extra vitamin D due to the lack of sunlight.
6. Practice Good Hygiene
Keeping your hands clean and surfaces wiped down will reduce the chances of viruses and bacteria spreading. The use of hand sanitizer is always a wise step, and it’s a good idea to ask visitors to sanitize too.
If you’re vulnerable, wear a mask when you’re in confined spaces and take advantage of any flu or Covid boosters you are offered. And if you’re feeling poorly, don’t be afraid to head to the doctor straight away.
7. Stay Connected and Engaged
Stress and anxiety can cause a direct physical response in your body. Many find the winter difficult as there is less socializing, and feelings of loneliness can be more common. Also, the holiday period can come with its own social and financial stressors.
Due to this, it’s important to reach out for support if you need it. Try to stay connected with loved ones, and make extra effort to socialize. A healthy mind can equal a healthy body, and your mental health should remain a priority through the winter.
A Happy and Healthy Winter
There is no doubt that winter can be a challenging time. It can often feel like you’re in a never-ending cycle of one illness following another. However, with the steps above, you’ll give yourself the best possible chance of staying healthy.
Remember, there are many things that can affect your winter health that may not be obvious. Don’t be afraid to ask for medical help or mental support if you’re struggling. Brighter days, both literally and metaphorically, are never too far away.
https://www.health.harvard.edu/heart-health/cold-weather-cautions
https://palmettoentallergy.com/how-dry-air-can-impact-your-nose-and-throat-health/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8535740/
