Seasonal Wellness Tips: Staying Healthy Through Winter
Although a joyful time of year for many, the holiday season and winter often bring poor health and sickness. With shorter and colder days, we spend more time indoors, which exposes us to more germs. You can avoid colds and the flu by prioritizing your physical and mental well-being.
Your local integrative medical clinic offers many holistic treatments that help you fight off sickness and support your overall well-being. Also, here are some tips to help you stay healthy this winter.
Get a Handle on Stress
The holidays can bring a lot of stress with the extra shopping, being around difficult family members, and managing busy social schedules. A little stress is typical, but prolonged anxiety can suppress your immune system, making you more susceptible to the latest flu or cold virus going around.
If you experience frequent headaches, insomnia, digestive problems, exhaustion, or respiratory issues, you might want to check your stress levels. Communicating clear expectations about the holidays with your family and setting boundaries can enhance your self-care and keep stress in check.
Pay Attention to Your Gut
Since we’re talking about your immune system, the first line of defense against sickness is in your gut. Your gut microbiome, the collection of healthy bacteria in your digestive system, is designed to stop viruses from multiplying in the stomach, the lungs, and other parts of your body. You can maintain a robust gut microbiome by eating fiber-rich vegetables and incorporating more fermented foods like kimchi into your diet.
Adapt with Adaptogens
It’s not fun waking up when it’s still dark outside. Your first instinct might be to brew some coffee to get you going in the morning. Consider balancing out that caffeine with adaptogens, plant-derived substances that serve as natural energy boosters and help you deal with stress. You can take adaptogen supplements like ashwagandha, rhodiola, or eleuthero to enhance mental and physical endurance, maintain a healthy stress response, and support cardiovascular health. Adaptogens also increase your immunity against some cold and flu strains.
Maintain Healthy Choices to Boost Immunity
It’s tempting to let slip your healthy habits during the colder months. Instead of skimping on the exercise or grabbing that extra sweet treat, stay committed to your health goals. It’ll make a difference in your immune system when you maintain physical activity, consistently choose nutritious snacks, and get plenty of sleep. Making positive lifestyle choices at this time of year will also help you manage stress.
Lift Your Mood and Immunity with Vitamin D
With decreased exposure to sunlight, your vitamin D levels typically drop during the winter. Do what you can to replenish this essential vitamin, which supports immune function and helps boost your mood. Add a vitamin D supplement to your self-care routine, and consider treating yourself to light therapy that mimics sunshine.
Stop Germs in Their Tracks
The nicest thing you can do for others during winter is to help prevent the spread of viruses. If you don’t have a facial tissue to cover your sneeze or cough, use the inside of your elbow. When washing your hands, take at least 20 seconds—the time it takes to sing “Happy Birthday” twice. Try to keep hand sanitizer (with healthy ingredients) around if you can’t wash your hands. If you’re sick, stay home and avoid gatherings.
Staying Healthy and Thriving This Winter
Getting sick during winter doesn’t have to be a certainty. You can take simple steps to preserve your health and mental well-being during this time of year. In addition to eating right, managing your stress, and taking supplements, you can benefit from local integrative medicine at Blatman Health and Wellness Center. From immune-boosting intravenous therapies to detoxification programs, our staff will help create a plan to support your health and help you enjoy the winter season. Reach out to us to make an appointment at our New York City or Cincinnati location.
