10 Tips to Help you Stay Healthy this Winter
Come winter, immunity is the season's magic
word! As temperatures drop, windows and doors remain closed, harboring
an environment for viruses to thrive. As a result, if your immunity
isn't up to speed, you're more likely to get sick. So to ward off colds,
the flu and other winter germs lurking in the room, these 10 useful
tips will help you and your family stay well during the cold, dark
months ahead.
1. Use hand sanitizer wherever possible
Particularly if you have little kids around. Researchers from Children's
Hospital in Boston studied 292 families for 5 months, during which they
discovered that those who carried hand sanitizer with them had 50
percent fewer cases of stomach bugs than nonusers. Predominantly
because, when used correctly (your hands should still feel damp after
rubbing the gel together for 10 to 15 seconds) hand sanitizer products
practically eliminate all germs. So spare yourself the winter blahs this
year, and carry hand sanitizer with you.
2. And don't forget your feet
With your hands taken care of, your feet need tending to also. Winter's
heavy shoes, boots and socks can take a toll on our feet. The best
defense? Moisturize your feet daily. Doing so will keep fungi from
entering cracked winter skin. And once applied, wear socks with
synthetic fibers to wick away moisture faster.
3. Change your toothbrush
If you've just had a cold or the flu, a
mouth infection or a sore throat, use a new toothbrush. Germs often hide
in the toothbrush, which can lead to re-infection. Stock up on
toothbrushes, so there's always a spare handy.
4. Add some zinc to your yogurt
Your go to mineral to keep a cold at bay, is zinc. Start your morning
ritual off with a serving of yogurt alongside some probiotics (live
healthy bacteria that help replenish good bacteria in the gut) with
zinc, added. Alternatively, you can also stock up on foods like oysters,
zinc-fortified cereals, crab, beef, turkey and beans.
5. Go toward the light
According to the Academy of Family Physicians, six out of every 100
Americans may suffer from Seasonal Affective Disorder (SAD) (difficulty
of mood swings that occurs when light diminishes in the winter). To
counter SAD, and keep you upbeat this winter, try vitamin D, exercise
and light therapy.
6. Stay hydrated
Once the weather has cooled down, we may
not feel as thirsty. But, not drinking enough water throughout the day
can up your risk for dehydration. Furthermore, allowing your body to
become dehydrated can leave you more vulnerable to getting sick. But,
drinking enough water will help the body carry nutrients to cells,
getting rid of toxins. To ensure that you are getting enough water,
drink half your weight in ounces. So, if you weigh 120 pounds, drink 60
ounces.
7. Take the herbal supplement echinacea
A 2007 review of 14 studies at the University of Connecticut found that
the herbal supplement echinacea reduces the risk of a cold by 58 percent
and cuts 1.4 days off its duration.
8. Stock up on fiber
A 2010 study, conducted at the University of Illinois, found that fiber
in foods, like oats, apples and nuts, helps reduce inflammation, and
strengthens the immune system by increasing anti-inflammatory proteins.
9. Eat more mushrooms
A 2009 study at Tufts University found that
after a 10-week diet of powdered white button mushrooms (the most
common variety of mushroom) certain immune cells in mice became more
active, boosting protection against colds and viruses.
10. Rinse your nose frequently
As odd as nasal irrigation sounds, studies have shown that those who
rinsed their nasal passages every day for six months had fewer symptoms
from allergies and sinus infections. The study also found that such
individuals also reduced the intake of antibiotics and nasal sprays. The
best way to clear out your nasal passage is with a Neti pot, or a nose
dropper, using a saline solution of 1 cup water, 1/4 teaspoon salt, and
1/4 teaspoon baking soda. Pour or squirt some of the mixture into one
nostril, while holding the other nostril shut. Repeat on the other side
then blow your nose.
BONUS! Express yourself
UCLA researchers have found that a constructive argument with your
spouse can actually increase immunity. The study conducted, asked 41
happy couples to discuss a problem in their marriage for 15 minutes,
during which the researchers detected surges in blood pressure, heart
rate and immune-related white blood cells - all of which were similar to
the benefits adopted by moderate exercise. The idea here is to refrain
from keeping everything bottled up.