Winter is quickly approaching. This season ushers in cold winds, shorter days, and the risk of unwanted sick days. It's crucial to prioritize self-care and assess your needs for a healthy winter season.
Building a winter wellness arsenal involves preparing yourself physically and mentally to navigate the challenges of the colder months. Here are 12 tips to help you create a comprehensive winter wellness plan:
Focus on a Nutrient-Rich Diet:
- If you've been following for a while, you know I believe that diet and lifestyle are the first things to focus on for good health. Before relying on natural remedies, supplements, or vitamins, it's crucial to pay attention to the food we eat and the products we use on our bodies. Nutrients are often synergistic and more potent in nature’s packaging.
Consider Vitamin Supplements:
- Winter can sometimes bring feelings of isolation or seasonal affective disorder (SAD). Since sunlight exposure may be limited in winter, consider taking vitamin D supplements to support your mood.
- Additional supplements to consider this time of year include zinc, vitamin C and echinacea.
Get Regular Exercise:
- Engage in regular physical activity to support your immune system and improve mood.
- Choose indoor exercises like home workouts, or fitness classes to stay active during cold weather. Take it outdoors and try cross-country skiing or just enjoy a brisk walk in the fresh air.
Get Adequate Sleep:
- Prioritize quality sleep by maintaining a consistent sleep schedule. This is vital for a strong immune system.
- If you have trouble falling asleep, consider including more foods rich in magnesium, vitamin D, C, and omega-3 fatty acids.
Invest in Winter-Appropriate Clothing:
- Exposure to cold and wet conditions can compromise your health. To combat the wintery mix, invest in warm and weather-appropriate clothing, including insulated jackets, hats, gloves, and waterproof boots.
Practice Hand Hygiene:
- It’s estimated we touch our face 23 times an hour! This is especially problematic during cold and flu season. Wash your hands often with soap and water to prevent the spread of germs.
Develop a Skin Routine:
- Moisturize your skin regularly, as cold and dry air can lead to dry skin. Balms and salves made with all natural ingredients and oils will lock in the moisture longer than a lotion. The latter is water-based and will need to be applied more often.
Plan Relaxation Time:
- Amid the hustle and bustle of the holiday season, make sure to schedule downtime for relaxation. Whether it's reading a book, taking a bath, or practicing a hobby, find moments to unwind and find peace in the present.
Engage in Winter Hobbies:
- Find winter activities you enjoy, such as skiing, snowshoeing, or ice skating, to stay active and embrace the season.
- Plan indoor hobbies like crafting or cooking to keep yourself engaged during colder days.
Remember to Hydrate:
- Despite the colder weather, continue to stay well-hydrated. The dry air can quickly lead to dehydration.
- Consume warm beverages like herbal teas or soups to stay hydrated and mend sore throats.
Respiratory Health:
- Be proactive in supporting respiratory health. Use a humidifier to add moisture to the air and prevent dryness in your living space.
Stay Informed:
- Stay updated on weather forecasts and be prepared for any extreme weather conditions. For local alerts, download the QC Ready App, available on Apple and Android devices.
- Have a plan in place and keep your car stocked with an emergency kit for the unexpected.
Remember, everyone's winter wellness needs are unique, so tailor these tips to suit your individual preferences and health requirements. Always consult with a healthcare professional for personalized advice.
