The do’s of winter health.

10 ways to stay healthy when the temperature starts to drop

The colder months are here and that tendency to make like a bear has come creeping into our conscious. For most of us hibernation is not an option, its head south like a bird or crack on with our routine all the while the icy wind and snow makes its presence felt. Colds and flu’s are hiding around every corner waiting to mug the unprepared as we go from warm home to cold train platform to warm office and back again. There are fewer hours of daylight; those warm friendly rays of the sun become less affective and these, along with the others are good reason to protect your health.

The Stats!

Figures based on data from the US National Center for Health Statistics for 2001-2008, shows that on average 7,200 Americans died each day during the months of December, January, February and March, compared to the average 6,400 who died daily during the rest of the year. In 2008, there were 108,500 “excess” deaths during the 122 days in the cold months (January to March and December; it was a leap year). Don’t let the cold weather decommission you this winter! Here are ten simple ways to stay healthy once the snow falls.

Do be Hygienic

Wash your hands. Hand washing is the best way to stop the spread of disease, especially ones as communicable as the common cold and a priority when spending time on public transit and in shopping malls. Use a handkerchief or tissue when sneezing and carry a small bottle of hand-sanitizer with you. If you’re using cups and cutlery in your works common kitchen area it’s a good idea to wash prior to eating and drinking.

If you have the cold or flu your colleagues will respect you more if you stayed away from the office till you’re better. Nothing smashes business productivity like the whole of the office staff down with the flu.

Do consider the Flu Shot

It works for me. I line up every winter at my doctors practice and get a Flu shot. Admittedly it doesn’t cover every known strain but it stimulates the body’s defense mechanism and it gets to work priming the body by boosting its immune system. Subsequent cold and flu related ailments if they breach your body’s defenses have much less an impact. Remember to consult your doctor who will help you make an informed decision on what’s best for you before taking any medication.

Do drinks lots of fluids

In the winter we tend to drink more hot liquids like tea and coffee. These drinks are known diuretics which draw water out of your body and can certainly be a problem for those who have a fluid balance issue. Switch these drinks out for non-caffeinated herbal teas, decaf coffee and soups and keep you water intake up.  The average person should drink between six and eight cups of water daily and with all this extra clothing on to keep us warm doing the same things we do in the summer with less clothing on we sweat more.

Do exercise regularly

As I noted earlier in this article, with shorter daylight hours, winter is energy-sapping. To guard against the winter blues, log cabin fever and those extra pounds daily exercise is a great way for your body to naturally maintain its warmth thru better circulation and increase its energy levels. Activity that increases the heart rate above normal for 25mins or more will achieve these results. I like the motivation of people around me so I go to the Gym but or a treadmill somewhere in the house will do the job.

Do get the minimum 6 hours of sleep

Six is the minimum, eight the maximum and 7 hours the optimum based on recent research. A good sleep is highly beneficial to a person’s energy levels and immune system during the winter months. Establish a relaxing bedtime routine by avoiding alcohol, nicotine and diuretic food and drink immediately before bedtime for a restful night’s sleep. Too much sleep has the opposite effect and you will feel more tired and lethargic.

Do “up” your intake of vitamin D

UV radiation from the sun’s rays provides us with the bulk of our body’s vitamin D requirements but with winter conditions reducing daylight hours we’re at risk of not getting enough vitamin D during the winter months when the sun’s rays are at their weakest. Vitamin D has been linked to healthy bones and may reduce the risk of some types of cancer. Along with a good multi vitamin I take a Calcium supplement containing vitamin D and get outside during my lunch breaks to catch a few rays and a breath of fresh air if the weather permits.

Do remember to moisturize

That winter conditions especially the wind wreaks havoc on our hair, face and hands and the best tip is a no-brainer…moisturize! Moisturize! MOISTURIZE! Everything from your hair to your skin will start to feel scaly so a good moisturizer with SPF15 applied regularly throughout the day including chapstick is the simple solution! Your nose will thank you for using moisturized tissues when it has the sniffles.

Do reduce the comfort food intake

Behaving like bears extends to our diet with many of us falling back on high carb and fatty comfort food like pasta, fried foods and creamy soups. This has a very negative impact on your weight loss goals and leaves you feeling lethargic and sleepy. Jump on the web if you’re feeling like something different and healthy.

Do wear sunglasses

Hydrating the body is not enough to keep those awful, downright uncomfortable and often debilitating headaches away. Put your Sunny’s on to eliminate squinting due to glare especially in the snow conditions and it might reduce the wrinkle lines in the face as an added benefit.

Do use a layer system of clothing

Layered clothing is dressing using multiple garments that are worn on top of each other. Using more or fewer layers, or replacing one layer but not others, allows for flexible clothing to match the needs of the ever changing conditions of a typical work day in snowy conditions where you leave a warm house to stand at an exposed train platform or bus stop then back into a warm office. Two thin layers can be warmer yet lighter than one thick layer, because the air trapped between layers serves as thermal insulation. Layered clothing is particularly relevant in cold climates, where clothing must at the same time transfer moisture, provide warmth, and protect from wind and rain.

Finally, do take a vacation somewhere close to the equator if you can afford it. I trust you’ll all have a warm healthy and productive winter. Safe journeys everyone.