As the temperature drops, afternoon getting darker and every day seems to be shorter than the last.Finding the motivation to stay healthy and fit can be difficult.
As winter approach we’re bombarded with messages about staying healthy this season. This year is particularly more important for taking care of ourselves as we have yet another illness “Corona” to avoid.
But this isn’t the easiest time to focus on our health. Some of us would prefer to focus on the holidays and enjoying all of the treats that come with them.
It’s easy to get in the habit of staying inside and binge-watching on Netflix because it’s comfortable and “too cold” to do anything else. You’re also more likely to feel the winter blues because you’re not out getting sunlight and or activity outside. And to top it all off, ’this is the season for flu and CORONA as a gift wrap.
Here are a few tips on how to take care of yourself during winter.These healthy winter habits will help you to recognize where your health falls short and what you can do to boost it during this time of year.
1. SPEND MORE TIME OUTSIDE
This may seem counterintuitive because it’s cold outside! plus a deadly virus. That said, you can benefit from sunlight.
This time of year can cause an increase in depression, as you have less time to spend outdoors and you’re subjected to less sunlight which may lead to a decline in overall mental health. Though many people may experience mild forms of depression or sadness due to lower levels of sunlight, In India, more than 10 million people experience similar or the same symptoms of this usually self-diagnosable ailment called Seasonal affective disorder (SAD) and it is significantly more common in women than men.These conditions create downward mood shifts.
Note that it’s essential to spend time outside even if you don’t have SAD. A walk to your local park or terrace or a cafe allows you to move your body and breathe fresh air. This effort can help you push yourself to leave your house as usual when you’d rather stay on the couch. If you think that you have depression, it’s essential to talk with your doctor.
Try to remember that mental health tips for winter aren’t one-size-fits-all. It’s always best to take an individual approach.
2) Plan Your Exercises calendar in advance.
On Sunday night, write down your exercise schedule for the next seven days. Choose your exact workout routines, activities or exercises for each day and how long they will be. Knowing what you’re scheduled to do each day ahead of time makes it easier to stick to.
Regular exercise reduce your risk of various diseases, bring your stress levels down, and boost your mood. They improve your digestion and help you sleep better, which can be a challenge when you’re spending so much time indoors
It’s a smart idea to pre-plan your workouts, since you’ll already know what you’ll do each day. You can discuss accountability with your friends, too. An exercise buddy is a beneficial way to ensure you’re focused.
3) Get More Social
You and your friends should make an effort to see one another.Many people start to feel lonely as the activity and buzz die down. This is the perfect time to reconnect with old friends.
A weekly meetup will be a fantastic way to ensure your friend group stays connected. The COVID-19 pandemic may cause you to change your plans — but that’s okay! For instance, you can set up a virtual dinner party . It can be fun, too and it’ll boost up your spirits.
4) Concentrate on self care activities
Self-care is any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Although it’s a simple concept in theory, it’s something we very often overlook. Good self-care is key to improved mood and reduced anxiety. It’s also key to a good relationship with oneself and others.
1. Give your body ten minutes of mindful attention. Use the body scan technique to check in with each part of your body.
2. Oxygenate by taking three deep breaths. Breathe in to your abdomen, and let the air puff out your stomach and chest.
3. Get down and boogie. Put on your favorite upbeat record and shake your booty.
4. Have a good laugh. Read a couple of comic strips that you enjoy.
5. Write out your thoughts. Go for fifteen minutes on anything bothering you. Then let it go as you burn or bin the paper.
6. Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.)
7. Take a home spa. Have a long bath or shower, sit around in your bathrobe, and read magazines.
8.Pamper yourself .Get a good facial, menicure,pedicure, head massage time to time.
With a little bit of attention to your own self-care, the fog will lift.
You’ll feel more connected to yourself and the world around you.
Maintaining proper diet and exercise routines is also necessary to ward off illness.Here are some winter diet tips to stay healthy and fit during winter’s colder months:
1. Control Your Carb Cravings
The cold season tends to ignite our cravings for more carbs and comfort foods. Why? After you consume these delicious treats, your serotonin levels rise, making your brain think you are happier. And as the day wears on, your carb cravings get stronger and stronger.
To counter this, try eating a protein-packed breakfast to keep your energy levels up throughout the day. If by the time the afternoon rolls around you’re still craving sweets or carbs, be sure to have low-fat and healthy snacks on hand.
2.Include More Fiber in your Diet.
Winter brings with it a whole array of fresh fruits and vegetables. When you visit the grocery, you can feel the vibrant colors of the produce staring back at you. Include these fibre rich food and fruits in your diet.
Soluble fiber found in apples, oats and nuts is an important way to decrease inflammation and boost immune system function. Soluble fiber also helps reduce cholesterol levels in the body and aids in weight loss and protection against diabetes. This is an especially important winter health tip for seniors who require a high-fiber diet to protect their digestive systems.
3. Eat More Green and Orange Vegetables
Sticking primarily to vegetables and fruits that are dark green and orange is important in ensuring you’re getting healthy nutrients, sugars and fats. Spinach, green peas,mustard green(sarso ka saag),fenugreek leaves,kale, carrots and oranges are all delicious during the winter. There are plenty of recipes available to incorporate these items into your regular winter diet.
4. Cook With Spices
Onions, garlic, ginger and cilantro are the perfect items to add flavor to your dishes. Not only do they make food taste great, but they’re also shown to help improve immune function. Turmeric is a spice traditionally used in Indian medicine. Its main active ingredient is called curcumin, which gives curry its yellow color. This spice helps to combat a number of conditions including inflammation and heart disease, and it acts as a powerful antioxidant.
It’s commonly believed that you only need to drink water when its hot outside or when you’re engaged in activities that make you sweat. But, hydration is essential at any time of the year, especially during winter, when dry air takes away from the moisture in your body. Hydration has a significant effect on how your body functions. It’s essential not only for cognitive health but also for helping to regulate digestion. Start each day with a large glass of water, and don’t forget to carry a bottle with you wherever you go. It’s recommended to drink eight eight-ounce glasses of water a day to stay properly hydrated. If you feel its too cold for water, herbal tea counts as water as well!
6. Take proper and long sleep.
When the days get shorter, your body will naturally want to sleep longer and will adjust its rhythm to the hours of daylight. Use the longer evenings to wind down and begin relaxing before bed. Try to go to bed as early as possible to give your body enough rest during the times it craves it the most.
Many of these tips are easy to implement in your daily life if you add them in slowly. Assessing your health and well-being during the winter will help you to find your own areas for improvement. Hopefully, these health and wellness tips for winter ensure you have many ways to stay healthy, fit, and safe this season and beyond.