Winters are here with the chill wind, foggy mornings, and cold floors. Besides having hot coffee in the warmth of your bedroom under the blanket covers, it the season when the viruses thrive at a high rate inside the security of your house. The decrease in the temperature, and closed doors, and windows make a suitable environment for the viruses to survive. Special care should be given to maintaining your health during the winter months. The colds are quite common during these winter months. Statistically speaking, common cold approximately accounts for three years of an average person’s life. Besides the cold, many infections are common during the winter. It is important to protect yourself during this season of cold and cough. Your body immunity is your shield against these prevailing pathogens in the surroundings.
Besides the infections and cold, it is quite common for the people to gain a lot of weight during the winter. This gain in the weight can be attributed to the reduced physical activity, and the increase in the intake of food rich in carbohydrate, and fat, in order to stay warm. No wonder, maintaining a healthy body proves to be such a tiresome task during the winter.
In this article, I am going to provide you with some suggestions, that you may adapt to have a healthy, and disease – free winter. The first and foremost step is to develop immunity against the prevailing pathogens. This can be done in a number of ways by getting shots and eating healthy food. Moreover, regular exercise goes a long way, no matter how much time you devote to it.
Some of the suggestions for staying healthy in winters are as follows:
1.Getting a flu shot
Receiving the vaccination for influenza can reduce your risk of suffering from flu by approximately 60 %. Other vaccines, such as the quadrivalent vaccine also proves to be beneficial in keeping the flu at bay. The quadrivalent vaccine, as the name suggests, provides immunity against four viruses. According to the doctors, it is best to get vaccinated during the month of October, or November.
Hand sanitation is always important regardless of the time of the year, but it becomes more vital to sanitize your hands during the winter. The hands touch plenty of places having germs on them. Moreover, an innocent act of handshaking leads to the transfer of numerous germs from one person to another. Of course, the situation becomes worse, if one of the people is suffering from a cough, or, cold.
It is highly recommended to wash your hands after touching an object, which is used by multiple people. An antibacterial soap is best for the purpose of washing hands to get rid of the germs. However, it is not always practical, and feasible to wash hands. In such situations, a hand sanitizer can come to your rescue. Keep a gel hand sanitizer with you at all times, so that you can use it as an alternative to washing hands when you do not have that facility available.
Remember to sanitize your hands after a handshake, after touching any public object, and before eating your meals.
3.Taking multivitamin daily
You should take multivitamin pills with your meals, in order to meet your body’s daily nutrient requirements. These also help to improve your immunity. The daily recommended values of the different vitamins, such as vitamin A, B6, B12, C, and D along with different minerals, such as copper, chromium, folic acid, selenium, zinc, and calcium can be met by taking the multivitamin pills.
Getting involved in any kind of moderate physical activity for at least three hours of a day can do wonders for your health. Not only does it improve your physique, but also activates your body’s internal system, and help you stay healthy to fight the common pathogens. You need not involve in a rigorous exercise routine for this. Just moderate activity is enough to decrease your chances of catching the otherwise ‘common’ cold.
You can also do meditation and different breathing exercises. This decreases the secretion of catecholamine, which is a neurotransmitter that is responsible for dampening your immune system.
So, stop being lazy, put on your energy shoes, and go for a brisk walk, and then, afterward, may meditate for a little while.
This is probably the best activity of every person. Winter brings laziness with it. Nothing can match the comfort of lying in the warm blankets, and be dozing off. Where too much of staying in bed can harm you, sufficient sleep according to your body needs is crucial for its healthy functioning. Sleep is the time when your body goes into the repairing mode. It is the reboot time for your body. It is as much important as proper diet, supplements, and vaccinations. If your body is tired, then, all other things can help you to avoid getting sick.
The sleeping needs of every person may differ, but take out at least 7 – 8 hours out of your day for sleeping.
Keeping the immune system strong is the major priority. It is your shield against the pathogens. Consuming the foods rich in the vitamin C content boost the immune system. The foods rich in their vitamin C contents are capsicum, lemon, broccoli, and kiwi fruit. Moreover, the foods, such as carrot, spinach, beetroot, and legumes are also good for boosting the immunity. It should be ensured that your diet in winters has plenty of poultry, meat, low-fat dairy, fish, whole grains, seeds, and nuts, along with herbs, and spices. Pomegranate is a rich source of antioxidants. Having it daily will help you reduce your cholesterol levels. It also helps in improving the blood flow to the heart.
So, here is your guide to staying healthy in winters. Eat healthily, exercise daily, sleep, get vaccinated, and maintain proper hygiene.