Winter Wellness: Simple Tips to Keep Your Body Healthy and Vibrant This Season
Dr. Edward Chan, Chiropractor
Welcome to the winter season! It can be a tough time for our bodies, as the cold weather, less sunlight, and holiday indulgences take their toll. However, there are many simple things (gentle suggestions) you can do to stay healthy and vibrant during the winter months.
Here are some tips to help you get started:
1. Stay Active: Regular exercise is supports good health, and it’s even more important during the winter months. Try to get at least 30 minutes of physical activity each day, whether it’s a brisk walk, yoga, or a gym workout. This may support support your energy, mood, and immune system.
2. Eat a balanced diet: Eating a diet rich in fruits, vegetables, whole grains, and lean protein is supports staying healthy. Make sure to drink plenty of water and limit your intake of sugar, alcohol, and processed foods.
3. Get enough sleep: Aim for 7-9 hours of sleep each night to help your body recharge and . Establishing a regular bedtime routine can help support the quality of your sleep.
4. Stay warm: It’s important to dress warmly and protect your skin from the cold, dry winter air. Wearing a hat, scarf, and gloves can help keep you warm and ease your risk of cold-related illnesses.
5. Get outside: Exposure to sunlight is important for regulating your circadian rhythm and may support your mood. Try to get outside for at least 20 minutes each day, even if it’s cloudy.
By following one, some or all of the tips, you can stay healthy and vibrant during the winter months.
Sources:
1. “Winter Wellness: How to Stay Healthy During Cold Months” Mayo Clinic. (https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/winter-wellness/art-20046627)
2. “Winter Health: Stay Healthy and Happy This Winter” Harvard Health Publishing. (https://www.health.harvard.edu/staying-healthy/winter-health-stay-healthy-and-happy-this-winter)
3. “Stay Healthy This Winter: Tips for Staying Well” National Institute of Allergy and Infectious Diseases. (https://www.niaid.nih.gov/diseases-conditions/stay-healthy-winter-tips-staying-well)
References:
1. American Academy of Pediatrics. (2015). Bright Futures: Nutrition. 3rd ed. Elk Grove Village, IL: American Academy of Pediatrics.
2. Centers for Disease Control and Prevention. (2019). Physical activity. Retrieved from https://www.cdc.gov/physicalactivity/basics/index.htm
3. National Sleep Foundation. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843-844.