Winter brings a lot of good things, from cozy evenings by the fireplace to brisk outdoor adventures. But it also brings a host of diseases, with everything from respiratory illnesses to gastrointestinal bugs making the rounds. No one wants to get sick, especially around the holidays. The good news is that there are proactive steps you can take to reduce your risks and improve your immunity in the winter.
Prioritize sleep
Most adults require between seven and nine hours of sleep per night, according to the American Heart Association. This is your body’s time to repair all of the little microtraumas that occur throughout the day, helping to keep you as healthy as possible. Your body also releases cytokines during sleep, which are proteins responsible for cell growth in your immune system. Additionally, sleep is crucial for maintaining mental health, which is closely tied to overall physical well-being.
Stay hydrated
Proper hydration keeps your body’s organs running at max efficiency, making it easier to fight off infections. Water also helps to transport nutrients throughout your system, including vitamins and minerals that are essential for keeping you healthy. You may not feel as thirsty during the colder months, but it’s important to drink water throughout the day.
Get some exercise
Exercise isn’t just good for your overall fitness. It can actually help boost your immune system by ensuring the proper circulation of your immune cells. It also lowers stress levels, boosts mood, and promotes better sleep. Aim for at least 30 minutes per day, 5 days a week.
Watch your diet
High-fat, high-sugar foods are everywhere this time of year. It’s fine to indulge occasionally, and these treats can feel comforting to your body and soul. But like everything else in life, the key is moderation. Focus the majority of your diet on nutrient-dense foods that include such immune boosters as vitamin C, zinc, and vitamin D. Reduce alcohol consumption, which can damage immune cells and cause inflammation.
Get vaccinated
While there is no vaccine for the common cold, vaccinations can help to prevent more serious respiratory illnesses such as the flu and COVID-19. Pneumonia shots are also recommended for older adults, as well as those with certain underlying health conditions. Talk to your healthcare provider in the fall to determine exactly which vaccines you need and when you should get them. Most shots take about two weeks to reach maximum effectiveness, so don’t wait until the heart of flu season.
Wash your hands
It is nearly impossible to avoid coming into contact with disease-causing germs during the winter months. But you can dramatically reduce your risk of getting sick by practicing good hand hygiene. Be sure to wash for 20 seconds with soap and warm water, and then rinse thoroughly.
Dress in layers
The idea that going out in the cold leads to illness is a myth. But allowing your body temperature to drop too low for too long could dampen your immune system. Yet it’s equally important not to overheat. Wear thin layers that you can easily put on or take off as needed, topped with a wind and water-resistant coat.
Consider supplements
It’s generally best to get your vitamins and minerals from food, but if you have a deficiency, this can be hard to do. There is also some evidence that supplements such as vitamin C may help ward off a developing cold. Everyone is unique, so ask your doctor what’s best for you.
Spend time outdoors
Winter days are short and cold, leading many people to hide inside as much as possible. But spending time in nature has powerful benefits for your mind and body. Natural sunlight can also help to ward off seasonal depression, as well as to increase your body’s production of vitamin D. Even on the most miserable days, try to spend at least a few minutes outside during daylight hours.
Practice self-care
Stress can wreak havoc on your immune system, increasing your susceptibility to a range of health issues, from the common cold to chronic autoimmune disorders. This winter, prioritize yourself. Find the things that genuinely bring you joy, and try to do at least one of them every day. Each week, block out some time on your calendar to disconnect and decompress. It doesn’t matter if you take a hot bath, read a book, go dancing, or indulge in your favorite video game. The point is to give your mind and body a break from the world.
Get a checkup
If you haven’t had your annual physical exam, now is a great time to do so. A wide range of underlying health conditions can make you more susceptible to cold weather, as well as to getting sick, so tight management is key. Your doctor can also address any concerns you might have and help you build a plan to stay healthy all winter long.