Winter is notorious for catching winter bugs and illnesses, as temperatures dip and you spend more time inside you become more susceptible to common viruses and diseases that are in circulation. This winter is no exception and it has never been more important to prioritize your health and well-being. To help you get through the winter with your health intact here are some helpful tips to follow for you and your family.
Getting out in the fresh air for run a is so much easier when the warm sun is rising and the skies are clear and blue. When the mornings are cold and dark getting out of bed can feel like an ordeal let alone getting your workout kit on and heading out into the cold for a run or gym session. That said the benefits of exercise are well known, it is good for your mental health and can help you de-stress and feel more positive. Further, the benefits of exercise for your physical health are plentiful. If anything keeping up your fitness regime in winter is more important than ever so don’t let the bad weather or the cold and dark morning but you off.
If you are planning on taking your exercise outside in the winter just don’t forget to be mindful of your safety, especially if you will be training in the dark, training in high-visibility or reflective clothing is a great way to ensure your safety when outside. You will also need to ensure that you dress appropriately for the weather. Despite the cold you will still sweat during exercise so be mindful of what you are wearing, you may start off your exercise cold but don’t allow yourself to start off freezing. Finally, be sure to dedicate ample time to a warm-up. A warm-up is vital all year round but particularly in winter to avoid incurring injuries.
As winter traditionally sees a spike in common colds and winter illnesses it can be a good idea to strengthen your immune system barriers with additional supplements. Vitamin C is a great supplement to consider as it can contribute to the maintenance and normal function of the immune system. Vitamin D is another useful supplement in the winter because the days are shorter and there is generally less sunshine, your main source of vitamin D. Again vitamin D helps to contribute to the function of your immune system. Finally, if you are looking for more specific measures to combat particular illnesses you could look to alternative remedies or supplements, menthol is typically used to help ease congestion for example. Congestion and sinus complaints are typically more virulent in the winter months so if this is something you are prone to consider this list of the best herbs to support sinus health so you can keep breathing easy.
Practice Good Hygiene
With an increased number of germs filling the air and more and more people spending time inside, practicing good hygiene is incredibly important during the winter months. This will help to reduce the risk of virus transmission. Here are some tips you can follow to help improve your hygiene.
- Wash your hands regularly, before eating or preparing food, and whenever you return home.
- Use sanitizer if you are out and about.
- Cough and sneeze into a tissue or your elbow.
- If you’re unwell, stay home and don’t spread your germs.
- Throw snotty tissues straight into the bin.
- Regularly wipe down surfaces.
Get Enough Sleep
Sleep is one of the best things to help keep your immune system working to capacity. Be sure that you are getting a good night’s sleep as often as you can.
Make Nutritious Food Choices
The food you eat can make a big impact on your immune system and your overall wellbeing. To give your immune system the best chance of fighting the winter germs you want to make sure you are filling your diet with plenty of nutrients. Eating a diet full of vegetables, fruits, lean proteins, and whole grains is a great way to do this. While you may be tempted to search for foods that offer a quick fix or energy boost, try not to overindulge in foods that are high in sugar or saturated fat.
Keeping hydrated is a great and easy way to help bolster your immune system. Drinking plenty of water will help to flush toxins out of your body, regulate your body temperature and lubricate and cushion your joints. Without enough water, you can start to feel lethargic and of course dehydrated. It is recommended that you try to drink at least 2 liters of water a day. A great tip is to start your day with a large glass of water, getting a proportion of your daily intake out of the way first thing.