Staying well in winter can be a challenge. To begin with, the cold temperatures make it harder to get out and do some of the things you enjoy, and the homegrown and local fresh fruits and vegetables that were prevalent in the summertime are now limited. Along with the colder temperatures comes less daylight, which may make it feel like you have less time to do things and might even negatively affect your mood and energy level.
In this article, we will share tips on staying physically and mentally well this winter to make the season a healthy one.
Eating Well in Winter
When your garden is not in full swing, and (if it’s even open) your local farmer’s market has less to offer, that doesn’t mean you need to go without fruits and vegetables; you just need to know where to look. As reported by the University of Maryland Medical System (n.d.), frozen and canned items—whether you preserve them yourself or find them in a grocery store—are a great option when your favorite fresh items are not in season. Frozen and canned produce has been picked fresh at its peak ripeness, and the preservation process retains the nutrients.
For starters, frozen and canned vegetables may serve as a quick and easy side dish or in a healthy soup that can warm you up in winter. Add frozen fruit when making a bowl of hot oatmeal. Be sure to follow these guidelines when choosing frozen and canned fruits and vegetables:
- Vegetables
- Select plain frozen vegetables, without added sauces. These sauces are often high in sodium and, at times, saturated fat.
- Look for cans labeled “no salt added” whenever possible to limit your sodium intake. When no-salt-added or reduced-sodium options aren’t available, drain and even rinse salted items (such as canned corn or green beans) before using them, to decrease the overall sodium in your final dish.
- Fruits
- Select packaged frozen fruits without added sugars.
- Choose canned fruit that has been packed in water or juice to avoid the added sugars of fruit packed in heavy syrup. If you do have canned fruit packed in heavy syrup, remove the excess syrup by draining the fruit before you eat it.
Staying Active When It’s Cold Outside
In addition to eating healthfully, staying physically active is also important during the winter. According to the U.S. Department of Health and Human Services’ (2018) “Physical Activity Guidelines for Americans,” adults need at least 150 minutes of moderate-intensity aerobic activity each week. So, whether you choose to be active outside or plan your exercise indoors, it is important to meet that goal.
If you enjoy outdoor activities, bundle up for a walk with a friend. Pennsylvania also has a lot to offer in the way of hiking, so find a trail near you and head out for an adventure. If you have the opportunity, go sledding or explore other fun outdoor winter activities, such as cross-country skiing or snowshoeing.
If you’d rather not brave the cold, find a simple workout routine online that you can do at home or consider taking an exercise class at your local rec center or gym. Many facilities offer reduced rates for students and senior citizens, and almost all have some sort of drop-in rate for classes and daily visits.
Supporting Mental Well-Being
Healthy eating and physical activity habits are a good foundation for improving physical health, but mental wellness is just as important to your overall well-being. Harvard Health Publishing (2017) notes that physical activity is an excellent outlet for stress. By including at least 30 minutes of exercise in your day, you could improve your mood by increasing the release of endorphins in your brain; these are sometimes called the “happy hormones.”
Meditation is also a great way to reduce stress and relax your mind. If you’re not sure how to begin meditating, there are free mobile apps available. Yoga can also be a beneficial relaxation technique, and, as with meditation, there are many free videos and subscription services available online to help get you started.
That said, if you are experiencing significant feelings of hopelessness, depression, and disinterest in your usual activities, it is important that you seek professional advice by calling your health care provider.
Sleep’s Effect on Health
Not only is sleep beneficial for our rest and recovery, but getting enough sleep also plays an important role in chronic disease prevention. According to the National Institutes of Health (NIH, n.d.), over time, when we don’t get enough sleep, we may develop an increased risk of heart attack, stroke, and dementia. But getting enough sleep (at least 7 hours a night) can be challenging, considering how busy our daily schedules may be.
Some of the strategies from the NIH to help you get a good night’s sleep include going to bed and waking up at the same times each day, exercising daily, and limiting your screen time before going to bed. Since stimulants can keep you awake, cut back on caffeine beginning 6–8 hours before bed, and avoid nicotine. In addition, experiment with creating your ideal sleep environment. For many people, cooler temperatures free from light and sound distractions make it easier to sleep; this may include silencing cell phones. Find what works best for you.
Fighting Winter Germs to Stay Healthy
Another vital way to stay well in winter is to fight germs. First, make sure you are current on all of the vaccines that you are eligible for (flu, RSV, COVID-19, etc.), and consider wearing an N95-style mask if you or someone you know is particularly vulnerable.
The Centers for Disease Control and Prevention (n.d.) also stresses the importance of proper handwashing in preventing the spread of disease. Washing hands with soap and water—and scrubbing for at least 20 seconds—is the most effective method. In situations where you don’t have ready access to soap and water, using hand sanitizer that contains a minimum of 60% alcohol (check the label) is the next best option.
It is important to focus on your health throughout the entire year. In winter, this might mean you have to be purposeful and adjust some of your habits to account for shorter days, colder weather, and limited access to homegrown and local fresh fruits and vegetables. By being intentional, you can maintain your health and wellness this winter.
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References:
Centers for Disease Control and Prevention. (n.d.). About handwashing. https://www.cdc.gov/clean-hands/about/index.html
Harvard Health Publishing. (2017). Let the sun shine: Mind your mental health this winter. Harvard Medical School. Harvard University. https://www.health.harvard.edu/blog/let-the-sun-shine-mind-your-mental-health-this-winter-2017012311058
National Institutes of Health. (n.d.). Good sleep for good health. NIH News in Health. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health
U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans (2nd ed.). https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/
University of Maryland Medical System. (n.d.). Healthy foods for cold weather. https://health.umms.org/2022/02/04/healthy-foods-for-cold-weather/
