10 Best Ideas To Stay Healthy And Fit During Winter
The winter season can be hard on some. The weather is cold, our bodies are cold and we don't feel like exercising. There are times when even the slightest activity makes us feel tired and lethargic. During winter, the dropping temperatures can make you more vulnerable to infections. With many common winter diseases on the rise our body goes through a lot of strain so we must take care of it by following some easy routines.
With these 10 best ideas to stay healthy and fit during winter, you can still beat the winter blues and stay fit and fine!
1. Stay Active
Without a doubt, it is harder to get out of bed on cold winter mornings. The weather and the festive season can throw you off track easily but especially when it is gloomy and cold outside it is essential you boost your immune system from within. The best way to get around this is to follow your exercise routine. A simple morning walk can get your heart pumping and improve your blood circulation. If you don’t fancy walking in the winter, find alternate indoor activities such as yoga, or a fitness class that you enjoy and will keep you active.
2. Drink Plenty of Water
You might not feel thirsty or feel that you sweat less during winter. The dry weather and extra layer of clothing make it difficult to notice your body’s need to stay hydrated. But it is important to drink plenty of water throughout the day. Water helps your body maintain a temperature balance, remove toxins and carry essential nutrients.
If you notice flushed skin, dry mouth, experience headaches, muscle cramps, or notice visibly darker urine you need to consume more water throughout the day to avoid dehydration. Drinking plenty of water is one of the most effective ways to stay healthy during winter.
3. Adequate Sleep
A good night’s sleep is important for our body to recover and build a strong immune system. Thankfully it is easier to stay in bed and get a sound sleep during winter but that also means it is a bit harder to get out of bed. Oversleeping can actually make you more likely to fall sick. A minimum of 8 hours is a good amount of sleep, and additional 1 to 2 hours during winter time is considered natural. Any more than that can be a sign of other underlying issues such as hormonal imbalance or depression.
4. Skincare is Essential
The cold and dry winter is less than ideal for your skin. A good winter skincare routine might take a little extra time and effort but it is very essential. Use good moisturizers to avoid flaky itchy skin. Your body also produces natural oils to keep your skin healthy. To avoid stripping your skin off natural oils, have a quick shower with warm water and moisturize regularly.
5. Maintain Personal Hygiene
Respiratory infections are more rampant during winter since viruses thrive in cold weather. Maintain personal hygiene by covering your mouth, and washing your hands regularly to avoid spreading or contracting infections. If you are experiencing any flu symptoms such as fever, a viral cough, or body aches, here’s a quick guide to protect yourself from winter flu. If the symptoms persist consult your doctor for appropriate medication.
6. Switch to Warm water drinks in the morning
Masala chai or coffee might be your preferred drink in the morning but you might want to switch to delicious warm water beverages to beat the chills this winter. Warm water with apple cider and cinnamon can help you strengthen your immunity by creating more WBCs and RBCs. It also improves digestion and prevents common winter problems such as acidity, heartburn, and flatulence.
Simple warm lemon water is one of the best immunity boosters for winter for protection from cough and cold. Vit C boost in the morning improves your insulin activity and keeps your skin healthy. Lemons are also rich in potassium which aids your body to break down and use carbohydrates better.
7. Maintain a Healthy Diet
This one is applicable to all seasons. A diet with plenty of fruit and vegetables rich in various vitamins and antioxidants, fibers, and minerals is important for overall good health. Consume foods rich in Vit C, iron and zinc especially during winter to boost your immune system.
Protein-rich foods can increase your energy levels and also keep you warm. Include plenty of meat, poultry and fish in your diet. Vegetarians can increase their intake of dairy products and nuts and seeds to meet the protein requirements to stay healthy.
8. Vitamin D3 Supplements
With layers of clothes to keep you warm, sun exposure is relatively low during winter. And your diet may or may not fulfil your vitamin D requirements. It is one of the essential vitamins that contribute to building a stronger immune system. If you are feeling low on energy throughout the day or frequently feel feverish, check your vitamin D levels and consult your doctors for appropriate vitamin D supplements.
9. Winter-friendly Wardrobe
The most basic tip to stay fit during winter is to layer it up with the right clothes. Make sure your wardrobe is switched to winter essentials. Wear full-sleeved clothes or woolen clothes, and cover your ears to protect yourself from cold. Hypothermia and frostbite are very common for those who live in colder regions and experience harsh winters. The first step towards defense against these conditions is to dress appropriately.
10. Regular Check-ups
Winters can be painful especially if you suffer from cardiovascular conditions such as chronic asthma or have a history of medical conditions like arthritis and other immune-related diseases.
The winter chills can lead to muscle spasms which can worsen pre-existing joint pains, consider consulting a rheumatologist.
Conclusion
We hope that you've found this article to be helpful. A.J. Hospital & Research Centre has a history of delivering high-quality patient care in a friendly, comfortable environment. Whether you're a resident of Mangalore or just visiting for vacation if you get sick or need emergency care while in the area, visit our website to book an appointment.