Winter is here, and with it comes cozy sweaters, warm drinks, and a host of challenges to your health. The colder months can be tough on your immune system, energy levels, and overall wellness, but you can thrive through the season. Follow these tips to stay healthy, energized, and immune-strong this winter.
Support Your Immune System
Winter is synonymous with cold and flu season but taking care of your immune system can help you stay healthy.
- Stay Hydrated: Even in colder weather, dehydration can weaken your immune defenses. Aim for at least half your body weight in ounces per day and drink plenty of water, herbal teas, and broths to keep fluids balanced.
- Eat Immune-Boosting Foods: Citrus fruits, leafy greens, and ginger are great additions to your meals for immune support. Bonus: they’re also comforting when whipped into a warm soup or smoothie!
- Prioritize Vitamin D: Sunlight is limited in winter, so consider a Vitamin D supplement to support immune function and mood.
- Take Multi 365: Multi 365 is specially formulated to support your immune system and overall health year-round, making it a great addition to your winter wellness routine.
Keep Moving, Even in the Cold
Physical activity is essential year-round, but winter can make it harder to stay consistent. Adjust your routine to fit the season.
- Exercise Indoors: Try Yoga, strength training, or follow a workout video online to keep you moving. Create a small space at home for exercise to help establish a consistent routine.
- Dress for the Weather: Invest in proper gear to stay warm and dry if you enjoy outdoor activities. Layering with moisture-wicking fabrics can help you brave the cold for winter walks or runs.
- Set Realistic Goals: Aim for 20–30 minutes of movement each day to stay consistent. Even small efforts, like taking the stairs or stretching during TV commercials, can add up.
Focus on Balanced Nutrition
The comfort foods of winter can be both nourishing and healthy with a few mindful choices.
- Incorporate Seasonal Produce: Winter vegetables like squash, sweet potatoes, and kale are nutrient-dense and versatile. Use them in soups, stews, or roasted dishes for meals that are both hearty and healthy.
- Prioritize Protein: Protein helps maintain muscle mass and keeps you feeling full longer. Add lean meats, eggs, fish, tofu, or legumes to your meals.
- Enjoy Indulgences Wisely: Holiday treats and rich meals are part of the season but balance them with nutrient-packed meals. For example, pair a holiday dessert with a dinner full of vegetables and whole grains.
Prioritize Mental Health
Feeling a little “blah” lately? You’re not alone—winter can take a toll on your mood, but there are ways to boost your spirits:
- Seek Natural Light: Get outside during daylight hours, even for a short walk. Exposure to natural light can improve mood and energy levels.
- Practice Mindfulness: Meditation and deep breathing can help you feel more grounded. Even five minutes a day can make a big difference.
- Stay Connected: Don’t underestimate the power of catching up with a friend, even if it’s just a quick video call. Human connection = instant mood booster.
Prioritize Quality Sleep
Winter can disrupt your sleep patterns, but good-quality rest is essential for overall health.
- Maintain a Regular Schedule: Go to bed and wake up at the same time each day to regulate your body’s internal clock. This can help combat the fatigue that often comes with shorter days.
- Create a Comfortable Sleep Environment: Keep your bedroom cool and dark, and consider using blackout curtains or a sleep mask. Adding a humidifier can help with dryness caused by indoor heating.
- Limit Screen Exposure: Blue light from screens can interfere with melatonin production, making it harder to fall asleep. Turn off screens at least an hour before bedtime and opt for reading or relaxing activities instead.
Protect Your Skin
Winter air can be harsh on your skin, leading to dryness and irritation. Protect your skin with these simple tips:
- Moisturize Regularly: Use a heavy-duty moisturizer to lock in hydration. Ingredients like hyaluronic acid and ceramides are especially effective.
- Don’t Skip Sunscreen: Yes, even in winter! UV rays can still cause skin damage, so apply sunscreen daily. We recommend SkinMedica®’s Total Defense and Repair. It goes beyond UV protection to defend against harmful infrared rays while supporting the skin’s ability to restore itself.
- Stay Hydrated: Hydration isn’t just about what’s on your skin—it’s also about what’s inside your body. So drink enough water and eat water-rich foods like cucumbers, oranges, and celery.
Don’t let the cold season slow you down—book an appointment today for personalized wellness strategies to keep you healthy, energized, and glowing all winter long.
