Tips to Stay Healthy During the Winter Season

Warm winter mornings are very energising. Drinking hot drinks in the winter season is also a different pleasure. But during that season, along with cold winds and dry air, our body’s immune system also naturally decreases. Due to the change in season, the temperature drops, which increases the chances of catching colds, flu, and seasonal illnesses. Therefore, taking care of your health in winter becomes very important. By making a few good habits and lifestyle changes, you can keep yourself strong and active and enjoy this season.

Below, I give some practical and effective ways to stay healthy and energetic during winter.

To maintain a strong body in winter, a proper diet plays a crucial role. If you eat the right diet, your immune system can help fight seasonal illnesses.

• Choose warm foods: Seasonal vegetables like carrots, sweet potatoes, beets, spinach and fenugreek can provide essential vitamins and minerals.

• Winter superfoods: like amla, oranges, berries, jaggery, sesame seeds, turmeric, ginger, garlic and honey, these foods not only help keep the body warm, but also support the immune system naturally.

You can also learn more about the health benefits of jaggery.

• Choose protein-rich foods: Here are some foods, like beans, eggs, chickpeas, paneer, tofu, fish, and almonds, which help repair body tissues and maintain strength.

• Opt for home-cooked meals mostly: Fresh, warm food is easy to digest and helps in maintaining the body’s energy.

• Keep drinking herbal teas: Various types of teas like tulsi, cinnamon, ginger, and lemongrass help you soothe your throat and strengthen your immune system.

2. Stay Hydrated Even When You Don’t Feel Thirsty

I know some people believe that they don’t need to drink more water during the winter, but dehydration is also common during this season.

• Drink warm or lukewarm water: It eases the digestion process and encourages you to drink more water.

• Hydrating foods like oranges, cucumbers, tomatoes, soups, and herbal infusions help in maintaining fluid balance.

• Track your water intake: If you can’t remember, keep a water bottle with you, or you can also set small reminders.

Staying hydrated also helps in maintaining skin moisture, joint flexibility, and overall energy levels.

3. Keep Your Body Warm and Protected

The cold weather of winter increases the chances of getting infections. This makes it essential for your health to stay warm.

• Wear layers: Instead of wearing one thick jacket, wearing several thin layers to trap heat more effectively will help maintain a warm body temperature.

• Cover your hands, feet, and ears: These major body parts lose heat quickly, so make it a habit to wear gloves, hats, and scarves when you go out.

• Maintain a moderate room temperature: Avoid sudden temperature changes. This can be a major cause of catching a cold.

• Keep a warm blanket at night: Make sure you can sleep comfortably without getting too cold or too hot.

• Avoid bathing in very hot water: Very hot water strips your skin of its natural moisture and can worsen dryness.

4. Maintain a Regular Exercise Routine

Winter is often associated with a feeling of sluggishness and low energy. But in my opinion, working out consistently is one of the best ways to stay healthy.

• Keep your body active: If you find it difficult to fully work out, you can take short breaks at appropriate points during your walk.

• Keep doing exercises that can be done indoors: Different types of yoga, stretching, skipping, body-weight exercises, and indoor cycling are the best options.

• Keep going out whenever there is sunlight: Even a 20 to 25-minute walk every morning can increase vitamin D, which can improve your mood and make you feel refreshed during your daily routine.

Exercising releases body heat, which gives your immune system a complete boost and, as a result, reduces winter fatigue.

5. Take Good Care of Your Skin

The dry air of winter can make your skin dehydrated, rough, and itchy. Taking proper care of your skin can go a long way in helping you stay comfortable and confident.

• Make it a habit to apply sunscreen: Even in winter, UV rays affect your skin effectively, especially from 11 am to 4 pm. Additionally, applying sunscreen will provide you with adequate protection.

• Moisturise your skin daily: If possible, insist on using naturally made creams or oils like coconut, almond.

• Use a mild cleanser: Avoid harsh soaps that strip away natural oils.

• Stay hydrated: If you find it very important to have a habit of drinking enough water in your daily routine, it keeps your skin soft from within.

• Use a humidifier if possible: This restores moisture in the air and helps reduce dryness and skin irritation.

6. Protect Yourself from Seasonal Infections

Winter is the best time for flu, cough, cold, and viral infections to occur. Even your small precautions can make a big difference.

• Insist on maintaining hand hygiene: Wash your hands frequently and do not touch your face unless necessary.

• Insist on wearing a mask in crowded areas: This becomes very necessary and proves to be very helpful for those whose immune system is weak.

• Keep your surroundings clean: Keep commonly touched surfaces free of germs regularly.

• Maintain a safe distance from sick people: There is a risk of the virus spreading easily in a closed environment, so maintaining a safe distance is a good idea.

7. Improve Indoor Air Quality

Many homes are closed at times during winter, which can lead to poor air circulation and dryness as a result.

•Ventilate your home: It is important to keep windows open for at least 20-30 minutes every day to let fresh air in.

•Reduce dust: Many people are allergic to dust, which makes it necessary to keep curtains, carpets, and upholstery clean.

•Use a humidifier: This maintains the balance of moisture levels. And helps prevent dryness in your skin and throat.

•Keep indoor plants: Plants like snake plant, aloe vera, and peace lily play an important role in purifying the air naturally.

8. Make sure you get enough sleep.

Good quality sleep plays a very important role in maintaining good immunity, energy, and mental health.

• Make sure to get 7-8 hours of sleep every night: Since the nights are long in winter, it becomes easier to maintain a sleep schedule.

• Spend the day quietly: Control the use of gadgets and instead, keep reading a book or playing soft music.

• Keep your room warm to a comfortable temperature: A comfortable temperature will help you sleep well and wake up refreshed.

• Avoid eating heavy meals late at night: This increases your chances of feeling restless and can disrupt your sleep.

9. Take Care of Your Mental and Emotional Health

Shorter days and less sunlight can affect your mood and motivation.

• Keep spending time outdoors: Fresh morning sunlight can help regulate your mood.

• Practice stress-relieving activities: Insist on practising activities like meditation, journaling, deep breathing, or listening to calming music.

• Engage in hobbies you enjoy: Reading, cooking, crafts, or playing an instrument can boost your enthusiasm.

• Stay connected with your loved ones: Talk to friends and family, plan small and large activities, and avoid being completely isolated.

• Insist on going out in the morning sun: 15-20 minutes of sunlight every day is enough to get the right amount of vitamin D.

• Insist on sitting near a window where the sun shines: Indirect sunlight is also very beneficial.

• Always insist on eating a balanced diet: To maintain the level of vitamin D, including foods like fortified milk, eggs, mushrooms, and fish in the diet, proves to be very beneficial.

Conclusion

While winter is a season for feeling sick or unwell, if you stick to a sensible diet, regular exercise, proper hydration, and basic care, you can enjoy every moment of the colder months with energy and positivity. You can make some Small changes like drinking warm water, protecting your skin, or spending a few minutes in the sunshine that can play a big role in your overall well-being. Stay warm, stay active, and support your health by taking care of your body and mind to make this winter your healthiest season yet.