Winter Wellness Guide

From a nutritious diet that supports your immune system to quality time with friends and family, check out our winter wellness guide to learn how you can stay healthy and happy this winter.

Eat a Balanced Diet

Eating a balanced diet is a crucial part of maintaining your overall health throughout the year. During the winter months, it becomes especially important as healthy eating habits play a key role in supporting your immune system. Beneficial immune-boosting nutrients include B vitamins, vitamin C, selenium and zinc, many of which are found in the Mediterranean diet. The Mediterranean diet is a balanced approach to nutrition that emphasizes the importance of whole foods like fruits, vegetables, whole grains, beans, lean proteins and healthy fats. It also encourages you to limit ultraprocessed foods and sugar. Even small dietary shifts may make a difference in how energized and happy you feel during the winter.

Stay Hydrated

When thinking about dehydration, does your mind go to hot summer days and sweating in the sun? While the need for hydration is more obvious in the summer, it's equally important in the winter as well. Believe it or not, cold winter air can be just as dry—and just as dehydrating—as desert heat. Frigid wind and indoor heating can often cause dehydration without you realizing it. Though you might not be sweating much or feeling as thirsty in the colder months, your body still needs plenty of water to stay energized and healthy all year.

If you’re struggling to drink enough, consider eating more fruits and vegetables with a higher water content such as watermelon or cucumbers. Other beverages like milk, coffee and tea can also count toward your water intake for the day, but should be consumed in limited amounts. If you’re looking for a fun way to spice up your water, try making loaded water. This social media trend takes plain water and elevates it with flavor packets, electrolytes and other mix-ins, making for a fun and tasty beverage.

Be Active

We all know exercising is an important part of maintaining our physical and mental health, but motivation can be tough to come by when it's dark and cold outside. The good news is not all exercise has to be done outdoors. There are plenty of ways to stay active in the comfort of your home. Some great indoor workouts include chair yoga, dancing or other group fitness classes, stair climbing, housework and tai chi.

If the weather is nice, an outdoor walk is a great way to get moving and get some sunlight, which can help boost your vitamin D levels and your mood. The American Heart Association recommends adults get at least 150 minutes of physical activity each week. So, take some time to discover what you enjoy and know that every bit of movement counts.

Prioritize Quality Sleep

As we age, our sleep patterns change. The amount of time spent in each sleep phase decreases, total sleep duration decreases and waking up throughout the night becomes more frequent. Since our bodies still require a certain amount of sleep to function properly, poor-quality or insufficient sleep can increase the chance of developing certain health problems. High blood pressure, heart disease, diabetes, memory issues and an increased risk of falls or accidents are a few of the ways poor sleep can impact your life. Additionally, rest is essential for supporting our immune system, which is especially important during flu season.

To help ensure you’re getting the sleep you need to thrive during the winter, be sure to:

• Keep a consistent sleep schedule, going to bed and getting up at the same time each day
• Wind down with a relaxing bedtime routine
• Limit screen use and blue light exposure in the 30 to 60 minutes before bedtime
• Avoid caffeine late in the day
• Don’t nap late in the afternoon or in the evening

Ward Off Winter Germs

Washing your hands: it's a simple practice with a big payoff. Namely, preventing you from getting sick and stopping the spread of germs to others. According to the Cleveland Clinic, handwashing can prevent 1 in 3 illnesses that cause diarrhea and 1 in 5 respiratory infections. The best way to wash your hands is with any kind of soap and water. Antibacterial soaps aren’t necessary as there is no evidence to suggest that they kill germs better than plain soap. Follow these simple steps to achieve clean hands:

1. Wet your hands with warm or cold water
2. Apply soap and rub your hands together for at least 20 seconds
3. Wash the backs of your hands, wrists, between your fingers and under your nails
4. Rinse your hands and turn off the faucet with an elbow or paper towel
5. Dry your hands with a clean hand towel or paper towel

In addition to handwashing, vaccinations are a critical part of staying healthy, especially during flu season, which peaks between December and February. Recommended immunizations for adults include the flu shot and COVID-19 vaccine. Additional vaccines are available for illnesses such as pneumonia, shingles, respiratory syncytial virus (RSV) and more. It is best to consult your doctor to see which vaccines are right for you.

Socialize with Friends and Family

Winter can be a wonderful time of year for many, especially those who love the cooler weather, longer nights and time spent indoors. For others, winter can be a time of increased social isolation and loneliness. In fact, social isolation can be as harmful as smoking 15 cigarettes a day and is associated with an increased risk of anxiety, depression and even dementia. So how do we combat social isolation and loneliness during this time of year? Some good ways to stay connected include:

• Investing time in nurturing new and existing relationships, be an active listener and approach situations with openness and empathy
• Engaging in social and community groups including fitness classes, religious services, hobby groups and community service organizations
• Finding opportunities to support others through acts of kindness or volunteering
• Swapping time spent in front of a screen for moments of meaningful connection with those you love most
• Seeking help from a family member, friend or healthcare provider in difficult times

From sharing a meal with a good friend to joining a fitness class or baking cookies with the grandkids, even the simplest moments can make winter days feel brighter.

_{The above content is shared for educational and informational purposes only. You must consult your doctor before beginning any diet, exercise, or fitness program, taking any additional or discontinuing any existing medications, or acting on any content on this website, especially if you have a medical condition. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on our site.}