As the temperatures drop and the days get shorter, it can be challenging to maintain healthy habits. However, maintaining physical and mental well-being is just as crucial in winter as in warmer months and can even help to combat the winter blues. From protecting your skin to staying active, here are some tips to help you stay healthy when the cold sets in.
Protect Your Skin from the Sun
Many people think sun protection is only necessary in summer, but winter sun exposure can also cause skin damage. Snow reflects up to 80% of the sun’s UV rays, increasing your risk of sunburn. This occurs even on cloudy days, as UV rays can burn right through the clouds.
- Use sunscreen with at least SPF 30 on exposed skin, including your face.
- Protect your lips by applying lip balm with an SPF of 15 or higher.
- Wear sunglasses to protect your eyes from UV rays and the glare of snow.
Stay Hydrated
Colder weather often reduces the sensation of thirst, leading to unintentional dehydration. Yet, your body needs water to maintain optimal function year-round.
- Drink water throughout the day, even if you don’t feel thirsty.
- Incorporate water-rich foods like soups, fruits, and vegetables into your meals.
Support Mental Health
Shorter days and colder weather can sometimes lead to feelings of sadness or Seasonal Affective Disorder (SAD). Prioritize mental well-being during these months.
- Get outside when possible to soak up natural light. Try to take advantage of sunshine by taking a 15 minute walk during the warmer parts of the day. Even sitting outdoors in the sun (with the proper skin protection!) for a few minutes can help your mood.
- Maintain social connections with friends and family to combat isolation.
- Consider light therapy or consult a professional if you feel persistently low.
Boost Vitamin D Levels
Vitamin D is vital for bone health and immune function, but our bodies produce less of it during winter due to limited sunlight.
- Incorporate vitamin D-rich foods like fatty fish, eggs, and fortified products.
- Talk to a healthcare provider about vitamin D supplements if needed.
Stay Active
Cold weather can make it tempting to stay indoors, but regular exercise is key to staying healthy and energetic.
- Bundle up and enjoy outdoor activities like walking, hiking, or snow sports.
- As mentioned above, try to take advantage of daylight hours by taking a 15 minute walk on your lunch break or during the afternoon if possible.
- Audiologists also recommend wearing ear plugs when skiing and snowboarding due to the impact the wind has on the ear drums.
- If the weather is too harsh, explore indoor options like yoga, dancing, or strength training at home or the gym.
With a little effort and attention to your well-being, it’s possible to thrive during the colder months. By bringing mindfulness to your physical and mental wellness, you can better maintain optimal health during the winter. Stay warm and stay healthy!