As winter nears, people become less active and become less mobile, leaving themselves more susceptible to colds, flu, and other illnesses. Eating well, staying hydrated, and getting ample rest are keys to staying healthy in winter.
To stay active during the winter months, consider joining a gym Toronto or fitness center. This can help you maintain your fitness level and boost your immune system.
Here are a few tips that may help get you on your journey:
Get enough sleep
Studies have confirmed the importance of getting enough sleep for overall good health, including maintaining a healthy weight, stable mood and robust immune system. Sleep can even improve memory. Unfortunately, winter’s shorter days may interfere with your ability to get adequate restful restful slumber.
Light is known to affect our circadian rhythms, particularly during the rapid eye movement (REM) phase of sleep – known for dreaming and memory consolidation. A recent study published in Frontiers in Neuroscience demonstrates this link by showing that winter brings longer REM sleep due to our bodies overcompensating for less sunlight.
Winter sleep problems can be avoided by maintaining a consistent sleeping schedule, remaining active throughout the day and avoiding large meals before bed. Furthermore, keeping your home at a comfortable temperature and increasing indoor humidity may improve sleep quality. If you experience problems during this season of restlessness, speak to your healthcare provider immediately for additional guidance.
Eat a healthy diet
No matter if you have diabetes or high blood pressure or are trying to lose weight, winter can make healthy eating challenging. Fall and winter foods tend to be high in carbohydrates and sugar while holiday celebrations often involve food as well. Focusing on balance while enjoying occasional treats while maintaining a diet high in fruits, vegetables, proteins, and whole grains should help.
Colder weather can impact your appetite, leaving you more hungry and likely to seek unhealthy snacks. Early sunset and dark days may also trigger Seasonal Affective Disorder (SAD).
Diets rich in vitamin C, omega-3 fatty acids and fiber can help you stay healthy during winter. Also be sure to drink enough water, as dry winter air can dehydrate you quickly, making it harder for your body to produce vitamin D.
Exercise regularly
Winter brings shorter days, colder temperatures, and the height оf cold and flu season – іt іs a prime opportunity tо review regular health checks with your GP and consider annual vaccinations.
Staying active during winter can be more challenging due tо shorter daylight hours and reduced motivation tо head outdoors, yet staying active іs essential tо overall health and wellbeing. Exercise can improve mood, lower stress levels and contribute tо weight maintenance by keeping muscles toned.
For those looking for indoor exercise options, consider joining a gym оr fitness center. Physical exercise indoors іs easily achievable through activities like playing sports, yoga, bowling, dancing and even household tasks like cleaning the house, washing the dog оr raking leaves.
As too much exposure tо cold temperatures can lead tо hypothermia and frostbite, it’s vital that we dress warmly with appropriate clothing and monitor weather forecasts closely. Exercise also provides important immunity against common colds and flu; regular physical activity helps strengthen immunity further – particularly crucial іf someone suffers from chronic diseases such as heart disease.
Stay hydrated
Staying hydrated during winter is essential to staying healthy, yet can often be forgotten in the heat of summer. But due to dry indoor air from heating systems and your body losing moisture through respiration, your water intake actually increases during these cooler months – meaning more is needed to keep hydrated!
Sticking to your eight cup per day water goal is the ideal way to ensure you’re drinking enough fluids, but you can add extra hydration by opting for soups, stews and broths at meals as well as adding whole fruits and vegetables with high water contents such as melons, citrus fruits, tomatoes or berries into your diet.
Avoid sugary beverages as they may have adverse health effects and lead to dehydration. Instead, opt for herbal tea, as this relaxing beverage contains plant chemicals which could have positive implications on your wellbeing.
Get plenty of sleep
As winter sets in and the days become shorter and colder, many individuals experience insomnia due to shortening days and colder temperatures. This can wreak havoc with your immune system and increase your risk for colds or influenza.
Lack of sunlight disrupts our circadian rhythms, leaving us feeling exhausted during the day and making sleep difficult at night. Furthermore, less light may impact how quickly and deeply we sleep each night.
To combat this, aim for a consistent bedtime and wake-up schedule during winter – including weekends – when sleeping is needed. Avoid heavy meals right before sleeping, limit alcohol consumption at night, stay active outdoors as often as possible during the day (even if that means walking at lunch or doing quick workouts in a park) and get plenty of sunlight exposure to prevent vitamin D deficiency that has been linked with seasonal affective disorder and depression. Speak to your physician if having trouble sleeping if these tactics fail!
