With shorter days and colder weather, finding the motivation to stay healthy and fit can be difficult and exercise is sacrificed for warm nights spent indoors on the couch. And this can lay the foundation for a weakened immune system, posing a greater risk of developing an illness.
It may be cold outside, but winter does not have to be the unhealthiest time of the year for you and your family. Here are some ways to make sure that you can keep healthy and fit, no matter what the weather is like.
Healthy diet tips for winter
Consume many winter seasonal vegetables and fruits. Grapefruit, kiwifruit, mandarins and oranges are all delicious and in season over winter and very healthy foods. Broccoli, carrots and cauliflower are also great winter vegetables and you can add them in soups
Add many foods containing omega 3 fatty acids to your healthy diet. It is a healthy type of fat that are naturally found in many food types including fish, plant seeds and nuts. Omega 3 fatty acids can be helpful in reducing joint pain and stiffness as they have natural anti-inflammatory properties. Some studies have also shown that omega 3 fatty acids can help lower levels of depression, which some people commonly feel during the shorter days of winter.
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You need to consume more fiber rich foods. Soluble fiber found in apples, oats and nuts can decrease inflammation and boost immune system function in the body. Soluble fiber also helps reduce harmful cholesterol levels in the body and aids in weight loss and protection against diabetes. This is an especially important winter healthy diet tip for seniors who require a high-fiber diet to protect their digestive systems.
Also drink more milk in winter. You are more likely to get a cold in winter, so milk which contain many essential nutrients will make sure your immune system is in top condition. You also need high protein content and dairy products such as cheese, yoghurt, milk which keep the body healthy. Also take calcium and vitamin B complex rich foods. Calcium will keep your bones and teeth healthy which is important.
Exercise and sleep well
You need to exercise to keep your body fit and healthy. Exercise improves blood and oxygen circulation in the body and also improves your mental health.
You can do a variety of indoor workouts including yoga, strength training, aerobics and other body-weight exercises. You can join a team or a physical activity program. There is lots of indoor activities to enjoy over winter, such as yoga, bowling, dancing, and so on. Staying active will be beneficial for your health and improves your cognitive functions too. You can also go swimming daily in indoor pools. This will give your body a great workout and your body becomes fitter.
Exercise is important to build immunity in the body. Many researchers suggest that by working out and making your heart pump a little faster you can strengthen your immune system.
Keep your hands and surroundings clean
Hands are described as a germ factory for a reason, so be sure to wash your hands several times throughout the day using a good hand wash.
Try to keep your hands away from your nose and mouth whenever possible so that they don’t attract additional germs. And if you feel a need to sneeze, then try to do so in the crook of your arm so that the germs on your hands don’t come into contact with your nose. Contact with germs can cause cold especially in winter months so it is important to take care.
Also try to eat with a knife and fork so that the germs are not transferred from your hands to your food.
Colds and flu are spread by viruses which are known to easily spread from surface to person and person to person. Hence, it is a good idea to carry antiseptic wipes with you to sterilize any surfaces you believe to be putting your health at risk.
Antiseptic wipes should also be used to cleanse desktops, phones and other surfaces regularly. Always dispose of used tissues after use as they are the ultimate germ carriers.
Tags: Safety tips for winter season, How to eat healthy in winter, How to stay healthy and fit during winter
Annie is the oldest writer at Cheap Medicine Shop and is the subject and publishing expert. She has a graduate degree in medicines along with a diploma in creative writing.