How to Stay Healthy and Fit This Winter
Winter is almost here. If you’re anxiously anticipating cold dark days, nasty bugs, dry skin and a few extra holiday pounds, join the crowd! This is the time of year that we’re coughing excessively, sneezing uncontrollably, blowing our noses until were left looking like Rudolph, and trying desperately to get rid of that constant tickle in the back of our throats. Throat lozenges, hot soup, humidifiers and Kleenex boxes seem to be a permanent staple on our weekly grocery list!
Before you pull the covers up over your head and stay in bed until spring, I’m here to tell you that it is possible to enjoy this time of year while staying healthy and fit! Here are a few ways to get through the season without saying Bah Humbug:
Embrace the Season
It may be dark and gloomy outside, but your outlook doesn’t have to be. It’s important to keep your mood up because it can help you avoid everything from getting sick, gaining a few extra pounds and feeling like you’re dragging through the day.
Change Your Toothbrush
Yes, I know this is supposed to be an exercise and fitness article, but this is a tip that can’t go unmentioned! Get out a new toothbrush after you’ve had a cold, the flu, a mouth infection, or sore throat. Germs can hide in the toothbrush and lead to reinfection. Ick!
Go Toward the Light
Did you know that six out of every one hundred Americans may suffer from seasonal affective disorder (SAD) (a malady of mood swings that occurs when light diminishes in winter) because of our decreased exposure to sunlight in the winter? Beyond the D factor, sunlight increases levels of serotonin and also works to suppress melatonin, a chemical that makes us drowsy. To make sure you get your fill, consider investing in a light box (some lamps and box lights are designed to treat the disorder), and get outside as much as possible. About ten to fifteen minutes of outside activity in the sun is a good mood-lifter and source of vitamin D.
Keep Your Faucet Running
It’s no surprise that we don’t want a cold glass of water when it’s freezing outside. Unfortunately, this can increase our risk of dehydration and make us more vulnerable to getting sick. Water helps the body carry vital nutrients to cells and helps get rid of toxins. So whether you are thirsty or not, make sure you keep drinking!
Increase Your Fiber
A 2010 study at the University of Illinois found that the fiber in foods like oats, apples, and nuts helps reduce inflammation and strengthens the immune system by increasing anti-inflammatory proteins. Add just a little more fiber to your daily diet.
Chill Out
Stress can cause our immune system to become less efficient at fighting off nasty bugs. We are also much more likely to soothe our troubled minds with “Ben & Jerry” therapy. Reduce stress by heading to the movies, reading a book, building a snowman, having a snowball fight, or taking a Yoga class.
Keep Moving
This is most important! It’s too easy to lounge out on the couch wrapped in a blanket when old man winter is in full swing. Even a moderate level of regular exercise can have a long-term cumulative effect on immune response.
Use the weather to your advantage by getting off your duff and going outside to shovel. Not only is it a great workout, but an hour of shoveling burns a whopping four hundred calories and activates your lower and upper body muscles.
Even more interesting, a recent study proved that participants who went for a brisk walk several times a week reduced the number of sick days they took by about forty percent. Regular aerobic exercise (five or more days a week for more than twenty minutes a day), has proven to rise above all other lifestyle factors in lowering sick days during the winter cold season.
Boost Your Vitamin C
Eating foods that are high in vitamin C will help keep your immune system strong, so when you’re making out you’re your next shopping list be sure to include fruit and veggies such as lemons, kiwifruit, spinach and broccoli.
Don’t Be Anti-Social
Socializing is a very powerful way to boost your mood and your immune system. Who doesn’t feel more relaxed after getting away from the hustle and bustle of life for a few hours! Instead of locking yourself in the house until the weather breaks, set aside some time each day for a “play date,” whether that’s grabbing a cup of coffee with a co-worker or meeting a friend for a Spin Class.
Get a Good Night’s Rest
Lack of sleep can have a serious effect on your body’s immune system, making you more vulnerable to catching something that will put you in a less than desirable state. Sometimes for days! A recent study found that even a few restless nights can result in a substantial decrease in the white blood cells that help fight infection in the body. Regular, moderate exercise, learning how to chill out, and establishing a regular sleep routine can help promote a good night’s rest.
In Conclusion:
Winter is often given a bad rap because of the cold dark mornings and nasty bugs it brings. With a little effort there is no reason why you can’t enjoy the colder months and maintain good health!
Relish winter’s pleasures! Get out your warm wool mittens and go skiing, sledding, ice skating, build a snowman, or make a snow angel. Taking the time to savor the most amazing things about this season can make it more enjoyable. When you enjoy rather than dread what’s around you, you will start to see things through a whole new set of eyes. The next time your mind starts to drift toward your numb toes, cold nose, and red prickly ears, focus on the positive! You will be sitting in front of a crackling fire with a hot cup of cocoa in hand before you know it. Yes, even with a few marshmallows on top. Happy holidays!!!
Did you or someone you know become noticeably healthier, stronger, leaner, and more physically fit from a new commitment to exercise? Go to Champions Fitness Center on Facebook (www.Championsfitness.com), request us as a friend and we will share your personal success story! Inspire others to get in shape. We want to hear all about it.
I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association. If you have a question and/or topic you would like me to discuss please e-mail me at isellgraphs@aol.com. If you would like to set up a free consultation with one of our certified fitness professionals please call Champions Fitness at 452-5522.
