Did you know that daylight savings time begins on Nov? For those who get this confused like me, this means we gain an extra hour of sleep. What this also means is that winter and the cold weather are also nearly here as well. Personally, I love the cold weather but am not a fan of the sleepiness that usually occurs due to the sun going down much sooner. The other thing I don’t love is the cold weather usually being the start of the cold and flu season. Rather than just accepting it, there are a few things you can do to not only prepare yourself for the cold weather, but also help you boost your immune system and give yourself a head start on staying fit. Below, we have our top 10 tips for staying healthy this winter!
1. Exercise
If you want to stay healthy, exercise should be your first priority! By exercising at last 30 minutes a day, you will increase your energy level and increase your heart rate. Don’t forget too that exercising a little each day will also help you stay fit during the winter, since many of us slow down during the winter month and want to spend more time indoors. Make sure to go to the gym, do aerobics in your own home, or go out running.
2. Sleep
Did you know that most of us don’t get enough sleep? A grown adult should be getting anywhere from 6 – 8 hours of sleep a night, with many of us getting much less on a regular basis. By not getting the proper amount of sleep, you aren’t giving your body the proper time to rest. This can lead to illness, weight gain, and moodiness. It is also common to want to sleep longer during the winter, especially with it getting dark that much earlier. Rather than give in, get yourself on a schedule and stick with it!
3. Eat Your Fruits & Vegetables
Remember mom ranting that you should eat all your fruits and veggies? Well, there is a reason! Though I probably don’t need to remind most of my readers, vegetables and fruits are filled with vitamins and minerals that help our body function. When our body is deficient, it will stop functioning properly. One of the first things that usually suffer is our immune system. By making sure you get your recommended servings of each, you will fight back against illness and have a lot more energy!
4. Take Zinc
Did you know zinc is great at helping boost your immune system and killing some bacteria and viruses? It can also help reduce the time you are down with the common cold or flu, allowing you to be up and about much sooner. One of the best ways to get zinc while you are on the go is with zinc lozenges, such as Cold-EEZE.
5. Watch Portions
With us spending more time indoors, it is tempting for us to eat more. Rather than spend the entire day ‘grazing’, make sure to keep healthy snacks in the house and watch your portion sizes. Remember, our body was designed to put on weight during the winter to help our ancestors survive the winter. With our modern access to food, we have to fight these instincts and stay good!
6. Drink Water
While we may be tempted to drink soda and other sugary beverages during the winter, it is also important you get in your recommended 8 glasses of water a day. Sugary sodas are especially bad for us since they are negative calories and don’t benefit the body in any way. If you are looking for caffeine, try one of the low calorie products on the market that are designed to flavor and add caffeine to regular drinking water. If you are unsure where to start, you may want to consider something like Medifast Essential 1 Calorie Burn.
7. Spend Time Outdoors
If you can, bundle up and try going outdoors during the winter months. Being out in the sun helps with natural vitamin D production and can very quickly lift your mood. Instead of staying in watching TV, go out and play outside with the kids or go for a run. This extra exercise will help boost your immune system and give you more energy (as well as burn fat if you are trying to lose weight). Also, don’t forget that being out in the sun is one of the best ways to fight off wintertime depression!
8. Protect Your Skin
Speaking of spending time outdoors, don’t forget your sunscreen! One of the most common myths out there is that you can only get a sunburn during the summer. It isn’t the summer sun that gives people sunburns – it’s that people spend more time outdoors during the warm weather. When you go outdoors, remember to wear sunscreen on any exposed skin. Since you should be wearing a moisturizer anyways to keep your skin from drying out in the winter air, try finding one that has at least SPF 15 protection.
9. Re-evaluate
While some of us may not want to hear it, stress is one of the major reasons we get sick. Being stressed lowers our immune system and can hurt our overall mood. Try prioritizing what is really important to you and delegate certain things to others in your household. Let your significant other take care of the laundry or run errands together on the weekend instead of trying to fit all in before or after work. Also, if something isn’t really necessary, see if it can be eliminated or hired out to reduce stress.
10. Laugh
Don’t laugh, but there is a reason laughter is called one of the best medicines. When we laugh, it releases endorphins into the body, our body’s natural drug to make us feel good. Endorphins don’t just make us feel great but also temporarily relieve pain. As well, laughter is known to decrease stress hormones and increase infection fighting antibody counts, making us more resistant to illness during the cold season.
About Susan Bewley
Susan Bewley is a professional writer who has been writing content online & in print format for over 10 years. As well, she is an alumni of the University of Louisville with a Masters Degree in Special Education. When not working as an online business consultant or ghost writing, she can be found writing on Budget Earth, on her own novel, or working with various entities in the pet industry.
I like that you had "take zinc" as one of the tips. I have zinc lozenges that I use when I start to feel under the weather.
thans for info
They are all good reminders to us. I think I'll go to bed now…
tha blog is cool
I love how water is mentioned as one of the tips. Water is the best thing you can drink!!!
I actually take zinc everyday along with my magnesium that helps zinc work better. I'd say besides these that if your family tends to get sick alot, ask the Doctor to take some blood and do a Vitamin D level. There is a major problem not often talked about in the states, and that is low Vitamin D levels which is needed to help keep your immune system in check. I think if you can't get a blood draw and a lab to determine whether or not your Vitamin D or your kids Vitamin D level is low, that you should probably take at least an over the counter supplement. Ask a pharmacist and they could suggest the recommended levels for children and those for adults. Did you know that nearly all children with childhood cancers test extremely low for Vitamin D. There really logically has to be some sort of connection. They are also doing studies on young adults with Multiple Sclerosis and low Vitamin D levels. The higher your state is in latitude the more likely you are to have lower levels of Vitamin D. Actually I'm great at drinking water. I drink purified/filtered water using a Seychelle pitcher. Did you know that the Seychelle water purifier/filter is the only water purification/pitcher that removes 100 percent of radiation. It also removes Radon 222, Cesium, many organic solids, many biologicals, many pesticides, etc… No I don't work for the company or get any kick back, but think after researching on my own all the products out there, that this water pitcher is the best. It removes Chlorine from the water. Did you know Chlorine bind with organic particles in the water and can produce Cholorform (I think I spelled that right). Cholorforms can make you much more likely to get cancer in your life time. Some say if your drink Chlorine in your water in your lifetime and it binds with the organic particles in water, you could up to 44 percent more likely to develop cancer in your lifetime. Also the plastic Seychelle uses for it's pitchers has as far as water filters etc., go the best kind, as it doesn't leach into the water like many types of well known commercial water pitchers with filters do. Actually few water filters can claim to be water purifiers besides filters. So if you want to help your immune system, I say give it the best water you can, even better than bottled water on grocery shelves.
Good tips for the winter since winter is so tough to get through. I love number 10. Laugh which is important!!
I know I'd feel better if I could just sleep better.
Thanks for these awesome tips. I have never looked at the cold weather like this. But when I think about it it does make me sleepy. I will definitely consider these tips for my family and I.
This is an awesome post! Thank you for the reminder of what we need to do!
Thanks for the tips!
I love your tips – all so straightforward and realistic. And you #1 is the best – get off your butt!
Drink water is one of the best tips for staying healthy and not just for the winter!!
Great tips will try and follow them.
These are all great tips!Thanks for sharing with us.I am going to get some zinc lozenges as soon as I go to the store.I don't get enough exercise,but I am going to start walking.I just had surgery and am limited to what I can do for the next 6 weeks.
i can't think of anythinf left off this list on how ot stay "winter healthy" We know so much more now than we did on this subject. I think its about feeling well emotionally and the positive effects on our physical health that matters the most.
Most people don't know some of the the problems that soft drinks can cause. I drink a lot of soda. I went into the hospital and was very dehydrated. They asked me if I drank alot of fluids and I told them yeah, mostly diet coke. They told me soft drinks help to dehydrate you. I did not know that.
i love that laughter is included!
I do a lot of these important things to stay healthy this winter which is drink water, get exercise and eat plenty of fruit and vegetables. Getting enough sleep is also so important and getting a flu shot and washing your hands. Use a kleenex does not spread germs.
This was a nice post, always nice to see reminders and new info on how to stay healthy, I always dread the winter sickness.
Those are all good tips.I am a total meat lover. I take vitamins in place of the vegetables. Not exactly good but better than nothing.
I'm pretty good about most on the list except I forget to use sunscreen.
It is so true how stress can effect your health, and laughter can help relieve stress. That's mostly why, when I watch a movie, I choose a comedy =D
Moisturize! Definitely an all year round, good tip.
I didn't know about taking zinc, will have to start trying to take some. Especially since I'm a kindergarten teacher and once the sickness starts in the classroom it can be a while before it leaves again. Anything to shorten feeling crappy is worth a try.
Of all those options, I like laughter the best 🙂
Very good tips. So hard to keep up with your health in the winter. LAUGHING is the key! 😀
It is so easy to firget sunscreen in the colder months. Thank you for the reminder!
VERY INFORMATIVE. WOULD LIKE TO BE ABLE TO DO THESE THINGS BUT A VIRUS STRUCK MY HEART & CAUSED IT TO ENLARGE SO MAJOR MOVING AROUND IS NOT POSSIBLE. BUT THANKS
Great advice! Winter is always a rough season for colds and flu.. I do my best to keep my family happy and healthy!
Great tips, especially the Zinc. Also add handwashing. More viruses spread hand to hand than by airborne route. crystalbluern at onlineok dot com
thanks for the information,it was very useful
Thank you for the reminders! All good advice 🙂
The one I don't do well is drink alot of water. Thanks for all the information.
Great tips! I always take extra Vitamin C in the winter…about 4gms/day, and more than that if I feel a sniffle coming on. Like the zinc tip, very valuable!
These are great tips. Should be followed basically all the time!
I am definitely going to try the zinc this winter…we take Emergen-C every morning and evening, but I don't think it's very good for zinc.
Like to Read this, lots of info
Awesome tips! I really need to keep myself going this winter! so hard to not get stuck in a rut!
Thank you for the tips, those really help!
Great tips! I really need to stay healthy this winter. I'm trying to eat better and exercise more so I can lose some weight. Hopefully these steps will keep me healthier than in years past!
I didn't know that Zinc helped with IS – thought it was only for hairloss.
nice to know
Thank you for the tips. I am going to try and follow them since they seem like great ways to stay healthy.
Good tips! I really need to focus on drinking more water.
Great tips! I know I tend to be lass active during the winter months, so I will take any advice I can get. Also I didn't know about Zinc. Thanks!
So helpful and now I will be going to find some zinc!!
Thank you. I needed the reminder but I didn't know about the Zinc. But definitely am going to start go walking more often and I am going to try to get more zzzzz's. If my babies will allow it of course.
These are some great tips. 🙂 Thank you for sharing. The one thing I haven't tried is taking Zinc. And laugh is my best part. 🙂 I haven't done much workout lately, but watching my food portion is what I do these days.
I have always taken vitamins, zinc and I exercise everyday, drink pleany of water, I know it is very important also to eat healthy foods such as fruits, veggies, and to make sure you just don't crawl in a hole for the winter because if you do you will not be happy with yourself when you come up for Spring, lol
great ideas!!! Sometimes the simple things help the most.
i work out daily feels good
Thanks for the tips, I certainly didn't know about zinc!! I'll have to try that.
These are all great reminders for getting into the winter season. I hear all these tips every year and think I will do them to not feel so depressed throughout the season, but then I don't work to hard on them. I should print this out and stick it on the fridge so I will see it everyday and be reminded everyday to try harder at them 🙂
Great tips! I think if I could add one — it would be to get a flu shot! An ounce of prevention…..
I need to get some zinc. I have increased my water intake already but I need to up my vitamins. Thanks for the tips.
thanks for th info. I've been trying to work on a few of these!
thanks so much for the info; love your blog
this is good info i am goint to print this and put it on my fridge thank you
elderberries
My favorite tip is 10. To Laugh! I may have problems but laughter always makes things better!
Really glad I have this informative blog to come back to for fab info
We just stocked up on Zinc and we already got sick! Now my boyfriend and I are trying to get rid of these colds we've had for a couple weeks. Hopefully we can get healthy and stay healthy!
Oh gosh, I need to work on that sleep one!
The thing I have to remember is the portion thing, I have a hard time limiting myself at times.
My biggest problem is motivating myself to exercise when it's cold outside! Even when it's available to work out indoors, all I want to do is snuggle under blankets!
All of these are very good ways of staying healthy. I try doing them all, as I do want to be healthy and stay healthy!
The zinc is a great tip. I take zinc once I feel a cold coming on. It helps always.
I try to exercise as much as I can. I am so busy with work and my family right now I haven't had time. These are some great tips and I will be printing them out and trying to succeed in them the best that I can. Thanks and I hope you stay healthy this winter.
These are some great tips, I know in the winter times it can be hard to get outside because of the cold but I am hoping to get out more this winter. And will have to try out the Zinc. Thanks!
I'd forgotten about zinc. Thanks for the reminder. I'm a germ-o-phobe who works in the schools. Quite a combination, kwim?!
Thanks for the tips! always looking for ways to keep healthy!
thanks. I've never found that zinc was good for me but supplementing vitamin D is also very helpful since we don't get enough sunlight in the winter time. 🙂
I am following your tips and will advise others too
These are some excellent tips you've mentioned and I am guilty of not doing some! I think one problem with myself is being able to get the proper rest needed. Perhaps it's a menopause thing. I do need to look into Zinc, as I never heard this before. Thank you for sharing!
Great tips I got my 1st flu shot this year because I am going through chemo & radiation so Thanks for the extra tips!
i like this blog, i just saved it on my computer
thanks for the tips! i need to share with my husband. he gets sick all the time
Great tips, my husband swears by zicam. He told me just today that he felt a cold coming on last night, loaded up on zicam and this morning all feelings of the cold were gone. I guess that has zinc in it.
Absolutely exercise! To cold outside? Dust off that treadmill in the corner, pull out that exercise machine from under the bed…!
Winter or not, I REALLY need to exercise!
I love the laughter tip! I hope this season I can stay healthy and have a heck of a lot of FUN!! Thanks for the great tips!!
Your tips are all good, but I loved the last one….just LAUGH!! It's true, laughter can cure our ills:-)
I always let my self go in the winter so this is definately something I enjoyed reading. I will try these out and hope they will help me out this winter.
these are really great tips especially for me because i have a very low immune system
Awesome ideas ! love number 9
Looks like I need to be doing alot more things to stay healthy.
I really enjoyed reading these tips. I sometimes forget to prioritize my health needs during the winter. It's easy to become complacent especially since I don't feel like being very active when it's cold.
Great advice!
Great tips for the Holidays! I sometimes get lazier as it gets colder! My energy level just drops and all that holiday food adds up the pounds real quick!
I went to Walgreens to stock up on some of my winter vitamins and kleenex because I hate running out after I don't feel well to get what I need . But Zinc, I forgot what it was ty for the reminder. What a Great post for us thank you so much.
So glad I found your post! Excellent tips for staying healthy during the cold seasons!
Thank you for these tips! It truly isn\’t that difficult to be healthier, but I often overcomplicate it. It\’s a good reminder to consider the simple things like drinking more water and laughing more 😀
Wow I did not know laughter helps keeping you from getting sick. I am planning on watching lots of funny comedies, this winter.
great tips! I will be sure to exercise more!
These are such great reminders. I especially love the laugh one so important and the re-evaluate great advice for all.
great tips! tank you 🙂
Great tips! I really need to keep up with my water intake.
Thank you for these great tips. Have a lovely day.
Great tips! I feel so much better if I spend even just a few minutes outside everyday – winter or summer!
I love your List 🙂 and thanks for sharing it with us, I have been out of wack for a bit , going through some changes in my life but one thing I do know is that I need to get back on track because if I don’t ‘ well lets just say my weight has been a big issue with me… thanks again for share
As a diabetic, I have the most trouble with taking care of my skin in Winter. Diabetic dermatitis (dry patches) are always a problem, but Winter just adds to it!