I love summer. I’m team summer all the way. I suffer a lot in the cold, and I’m always looking for ways to be in the sun. However, over the past few years, I’ve learned to take better care of myself during the winter. I used to get sick frequently and always felt miserable.
I’m sure there are plenty of winter lovers reading this. And believe me, I understand. “It’s the most beautiful time of the year…” But that’s why today, I want to share the tips that have helped me stay healthy during the colder months.
1. Stay Hydrated
Hydration is the replacement of body fluids lost through sweating, exhaling, and eliminating waste. On average, the body loses and needs to replace about 2-3 quarts of water daily. Staying hydrated during winter is essential. I know it’s harder because we tend to drink much more water in the summer. However, if we make hydration a habit, drinking water becomes second nature. For me, it’s key to carry a reusable bottle everywhere I go.
Additionally, according to the Heart Foundation, black and green tea are rich in plant chemicals, including flavonoids, which have antioxidant effects. Studies show that people who drink tea regularly have healthier blood vessels and a lower risk of heart disease.
Proper hydration can reduce:
- Cardiovascular Risks
- Digestive Issues
- Kidney Problems
- Cognitive Impairment
2. Exercise
I don’t know about you, but for me, it’s twice as hard to exercise in the winter. In fact, the majority of times I’ve given up on going to the gym have been in the colder months. However, what motivates me is knowing that adults need at least 30 minutes of exercise a day. Lately, I’ve been trying 30-minute at-home exercise classes, and they’ve been working great for me.
Exercise helps us stay warmer, and it also boosts our energy. It activates our muscles, respiratory system, and nervous system. Plus, in general, during winter, we tend to consume more calorie-dense foods. For example, I’m a fan of ending the day with a piece of chocolate. Let’s think about it—those calories need to be converted into energy, and that energy needs to be used.
“A healthy lifestyle is not picture perfect. I think it has a good balance of regular exercise, nutritious food, socializing, a sense of purpose in life, and some ‘me time’.” – Kate Dovak.
According to the World Health Organization, physical inactivity is one of the leading risk factors for noncommunicable disease mortality. People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active. Regular physical activity is associated with:
- In children and adolescents, improved physical fitness, cardiometabolic health, bone health, cognitive outcomes, mental health and reduced body fat;
- In adults and older adults, reduced risk of all-cause mortality, risk of cardiovascular disease mortality, incident hypertension, incident site-specific cancers, incident type-2 diabetes, and falls and improved mental health, cognitive health, sleep, and measures of body fat; and
- For pregnant and post-partum women, decreased risk of pre-eclampsia, gestational hypertension, gestational diabetes, excessive gestational weight gain, delivery complications, postpartum depression, and newborn complications. Physical activity has no adverse effects on birthweight or increased risk of stillbirth.
3. Wash Your Hands!
Washing your hands is easy, and it’s one of the most effective ways to prevent the spread of germs. This is a habit we learned during the pandemic and should continue. Along with wearing masks and taking precautions when sick, carrying hand sanitizer is also a good idea.
Washing your hands is a simple and effective way to help prevent the spread of germs and stay healthy. Germs can spread from person to person or from surface to people when you:
- Touch your eyes, nose, and mouth with unwashed hands
- Prepare or eat food and drinks with unwashed hands
- Touch surfaces or objects that have germs on them
- Blow your nose, cough, or sneeze into hands, and then touch other people’s hands or common objects
Washing hands with soap and water is the best way to get rid of germs in most situations. If soap and water are not readily available, you can use an alcohol-based hand sanitizer that contains at least 60% alcohol. You can tell if the sanitizer contains at least 60% alcohol by looking at the product label.
4. Take Care of Your Sleep
Getting quality sleep is essential to maintain good health during the winter. The way we feel while awake depends in part on what happens during our sleep. While we sleep, our bodies work to maintain our physical health, repair tissues, and keep our brains functioning well.
Proper rest helps our immune system function at its best, reducing the chances of getting sick during the winter months. A good night’s sleep is your body’s way of recharging, so don’t skip it!
Sleep plays a vital role in good health and well-being throughout your life. The way you feel while you are awake depends in part on what happens while you are sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health.
Some habits can interfere with a good night’s sleep:
- Long naps during the day
- Eating large meals before bed
- Consuming too much caffeine
5. Stay Active
Staying active in the winter doesn’t have to mean intense workouts or hours at the gym. One of the simplest and most enjoyable ways to stay active is by going for daily walks. While the colder weather might make it tempting to stay cozy indoors, taking a brisk walk outside has numerous benefits for both physical and mental health. This has helped me A LOT and I highly recommend it.
Walking helps improve circulation, boosts energy levels, and strengthens muscles. It also provides an opportunity to breathe in the fresh, crisp air and enjoy the beauty of the season, whether it’s the serene stillness of a snowy landscape or the vibrant colors of winter sunsets. A daily walk, even if it’s just for 15-30 minutes, can also help clear your mind, reduce stress, and improve mood—perfect for balancing the shorter days and potential winter blues.
Being outside and moving, even gently, also allows your body to stay warm and active, helping to combat the sluggishness that sometimes accompanies the cold months. So, bundle up, step outside, and make walking part of your daily routine. You’ll be surprised how much it can improve your overall well-being this winter!
6. Stay Socially Connected
Yes, I know the cold weather might encourage us to stay indoors, but maintaining social connections is crucial for mental and emotional health. Socializing, even if it’s just through a quick phone call or virtual chat, can reduce feelings of isolation and improve mood. Even small interactions can make a big difference in our overall well-being. Also, personally, I find that meeting up with a friend and getting out of the house helps me a lot. Taking that step to spend even a little time outdoors truly changes my day. It’s not something you need to do all the time, but at least on the weekends, it’s a great habit to adopt.
That said, let’s not forget that socializing can also happen virtually. But let’s move beyond texting—let’s go back to calling each other, making video calls, looking into each other’s eyes, and rebuilding trust. There’s nothing more uplifting than that.
So… Make an effort to stay in touch with friends and family, whether through phone calls, video chats, or safe social gatherings. Spending time with others—whether in person or virtually—can help lift your spirits and keep your emotional health in check during the darker, colder months.
7. Boost Your Vitamin C Intake
Vitamin C is essential for supporting a healthy immune system, which is especially important during the colder months when we’re more prone to colds and flu. Foods rich in vitamin C, such as citrus fruits, strawberries, bell peppers, and broccoli, can give your immune system a natural boost. Incorporate these into your daily meals to help keep your body strong and better able to fend off illness.
Taking a daily supplement might also be helpful if you’re not getting enough through your diet. But remember, a balanced diet full of fresh fruits and vegetables is the best way to ensure you’re meeting your nutritional needs.
In conclusion, winter doesn’t have to mean a decline in our health. By staying active, eating well, getting enough rest, and staying hydrated, we can thrive even in the coldest months. Take care of yourself—your mind, body, and spirit—and enjoy a healthier, happier winter!
