Winter is here! And we’re not talking about the weather outside. We’re talking about the cold, flu season for your Winter Wellness Tips.
If you’ve been following my blog posts, you already know that I’m a huge advocate of healthy eating habits. But there’s no reason to stop now. Winter is the perfect time to continue building your health and fitness goals.
In winter, we tend to spend most of our time indoors. We don’t like being cold or wet, so we try to keep ourselves warm and dry. Unfortunately, this makes us less likely to go outdoors, where we could benefit from the sun’s rays. In fact, research suggests that spending time outdoors during winter months helps you live longer.
But what about those times when the weather isn’t great? You might think that just because the temperature is low, you’ll want to stay inside. However, studies show that people who are exposed to bright sunlight every day are better able to fight off infections and recover faster. So even though it’s cold outside, take advantage of the sun whenever possible.
Here are some ways to stay healthy during the winter months:
• Drink plenty of water. Water helps flush out toxins and keep your body hydrated.
• Eat foods rich in vitamin C. This nutrient boosts immunity and fights off viruses.
• Get enough sleep. Sleep helps regulate hormones and keeps your immune system strong.
• Exercise regularly. Exercise releases endorphins, which boost moods and reduce stress.
• Stay active. Regular exercise increases energy and improves overall well being.
• Avoid alcohol. Alcohol lowers inhibitions and makes you feel relaxed, but it also reduces your ability to fight infections.
• Take care of yourself. Don’t neglect your mental and physical health. Make sure you take breaks from work and social activities to relax and recharge.
• Keep your home clean. Cleaning removes germs and bacteria that cause illness.
• Wash hands frequently. Washing your hands with soap and warm water kills 99% of germs.
• Use hand sanitizer if soap and water aren’t available. Hand sanitizers contain an antibacterial agent that kills most germs on contact.
• Cover coughs and sneezes. Covering your mouth and nose when coughing or sneezing prevents spreading germs.
• Practice good hygiene. Wash your hands after using the bathroom, before preparing food, and after touching pets or other animals.
• Be careful around sick people. If someone has a fever, runny nose, sore throat, or cough, they may be contagious.
• Follow proper disposal procedures for used tissues. Throw away used tissues immediately in trash cans. Never place them in garbage bags or dispose of them down toilets or sinks.
• Wash fruits and vegetables thoroughly. Wash produce before eating. Rinse under running water; don’t soak. Peel fruit and veggies before eating.
• Cook meat until steaming hot. Cooking meat at high temperatures destroys harmful bacteria.
• Choose safe seafood. Seafood can carry parasites and diseases such as vibrio vulnificus (a type of flesh-eating bacteria) and hepatitis A.
Protect Your Winter Skin From the Inside-Out and Outside-In
Winter is upon us and many people are already suffering from wintertime dryness. Dry skin can make your life miserable. You feel uncomfortable wearing clothing because it chafes against your skin, causing irritation and discomfort. You wake up feeling tired and sore just thinking about how much work you have ahead of you. And let’s face it—dry skin is unattractive. If you want to avoid having dry skin during the cold months, there are a few things you can do. First, keep yourself hydrated. Second, use a good quality moisturizing lotion. Third, protect your skin from the inside out and outside in. Here are four ways to do that.
1. Hydrate Yourself
As we mentioned above, drinking enough water is key to keeping your skin hydrated. Make sure you drink lots of water throughout the day. In fact, experts recommend drinking eight glasses of water per day. This will ensure that your body stays well hydrated.
2. Use Moisturizers
Moisturizing lotions are great for protecting your skin. They contain emollients such as oils, waxes, silicones, and humectants. These ingredients lock in moisture to your skin, helping to prevent dryness and flaking. Look for products that contain both sunscreen and moisturizers. Sunscreen protects your skin from UV rays while moisturizers protect your skin from the elements.
3. Use Humidifiers
Humidifiers are helpful for those who live in areas where the humidity level is low. When you turn on your humidifier, it creates warm moist air that helps keep your skin soft and supple. Many humidifiers come with a built-in heater that warms the room, making the air even warmer and more comfortable.
4. Keep Your Skin Clean
Keeping your skin clean is another way to help prevent dry skin. Washing your face twice daily with gentle cleansers is an easy way to remove dirt and oil buildup without stripping your skin of its natural oils. Using a mild soap is best so that you don’t strip your skin of its natural protective oils. Also, if you suffer from acne, be sure to wash your face gently with a non-soap cleanser. It may take some trial and error to find the right combination of cleanser and product for your skin, but once you do, you’ll never go back!
If you follow these simple steps, you should see results within two weeks. But remember: dry skin isn’t something you can “fix” overnight. So, continue using these tips over time to maintain healthy, beautiful skin all year round.
Thwart That Cold or Flu In Its Tracks This Winter
The best way to fight off a cold or flu is to prevent getting sick in the first place. We know that you’re probably already washing your hands often and staying away from people who are coughing and sneezing. But there are lots of things you can do to keep yourself healthy during cold season. There are ways to thwart that cold or flu in its tracks.
Protect Yourself Against Winter Allergies
According to the American College of Asthma, Allergy & Immunology, there are many common triggers of allergic reactions, such as pollen, pet dander, mold spores, and dust mite feces. But what about other potential winter allergens? Here are some common ones, along with tips for how to protect yourself against them.
If you live with furry friends, it’s important to keep them clean and well groomed to avoid spreading allergens into your home. You can use flea control products that contain pyrethrins, which kill fleas and ticks, and insect growth regulators, which prevent eggs from hatching, according to the National Institute of Environmental Health Sciences. Also, check your carpets and furniture frequently for signs of insects. If you find anything, vacuum or wipe down immediately.
Fireplace dampers help regulate heat inside your house, but they don’t always eliminate cold drafts. This can cause moisture buildup, which can lead to mold and mildew growth. To combat this problem, open windows during the warmer months and close them during the colder seasons. And if you notice any signs of mold or mildew, call a professional to inspect the area.
3. Dust Mites
Dust mites thrive in warm, moist environments, such as beds, couches, floorboards, pillows, mattresses, and carpet fibers. They can also breed in shoes, clothing, bedding, toys, and stuffed animals. To keep dust mites under control, wash bed linens weekly, change pillowcases every few weeks, and vacuum carpets and rugs once a week. Use a HEPA filter vacuum cleaner to capture dust particles.
Balancing the Winter Gut
According to modern medicine, Hippocrates was right when he said, “All disease starts in the stomach.” Recent research has shown that probiotic supplements may be effective at reducing allergies by modulating the immune system.
Supporting your gut flora diversity is important for overall health and wellness. Probiotics are live microorganisms that promote digestive health and support a healthy immune system. They also play a role in preventing allergies and promoting gastrointestinal health.
Prebiotics are naturally occurring fibers found in food like artichokes and aspartame. Prebiotics feed beneficial bacteria in our guts – the same type of bacteria we use to produce vitamins K2, B12, D and folate.
Probiotics are great for supporting the digestive tract, while prebiotics are essential for keeping it healthy. Together, they work synergistically to keep your gut happy and strong.
In addition to choosing probiotic supplements, focus on consuming a wide variety of vegetables, fruits, whole grains, nuts, seeds and beans. These foods contain phytonutrients that boost immunity and fight inflammation.
Finally, make sure you always take a probiotics supplement after taking antibiotics. Antibiotics wipe out the friendly bacteria in your body — which can lead to diarrhea and other GI issues. Taking a probiotic helps restore those good bacteria.
Take A Soothing Winter Detox Bath
The best thing about baths is that they are relaxing and soothing. Even though we live in a fast-paced world where there is never enough time to do everything we want, sometimes there just isn’t anything better than getting into a tub full of lukewarm water, sinking down into the comforting warmth, and letting go of our worries.
Even if you don’t like bathing, a bath is still one of the most effective ways to relax. There is no better way to unwind than soaking in a warm bubble bath. You can make your bath even more enjoyable by adding some essential oils and bath salts to give yourself a little extra pampering.
Winter Wellness Tips Conclusion
Winter has arrived around the world. And since it will be much colder than usual this year (thanks, global warming!), it might feel like winter has hit early… which means it’s a perfect time to work on your physical fitness. Whether you’re looking to burn fat, strengthen muscles, improve sleep quality, or simply step away from the couch and take care of your mental well being, there are ways to get started on your journey into springtime wellness.