As the days get shorter and the air turns crisp, it is time to prepare for the cooler months ahead. Fall and winter bring their challenges, from battling colds to staying active when it’s tempting to cozy up indoors.
Thankfully, there are a few things that you can do to help you feel your best and make the most of this beautiful time of year. With the help of Colton Redding, DO, a family medicine physician with Banner Health, we share seven simple ways to stay healthy this fall and winter.
1. Boost your immune system
Your immune system is your body’s defense against infections. To keep it strong:
- Eat a balanced diet: Include plenty of fruits and vegetables. These are rich in vitamins and minerals that support your immune system.
- Get enough sleep: Aim for seven to nine hours of sleep each night. Sleep helps your body repair and strengthens your immune system.
- Stay hydrated: Drink plenty of water. Proper hydration helps your body function at its best.
- Consider supplements: Vitamin C, vitamin D and zinc can support your immune health. Even if you live in a sunny place, you may lack vitamin D. “A study found that Vitamin D plays an important role in immune regulation,” Dr. Redding said. “It also is linked to sharper thinking and better emotional health.”
Talk to your health care provider before starting any new supplements.
2. Stay active
It’s easy to become less active when it’s cold outside and gets darker earlier. But staying active all year long is important for your health. Here’s how to keep moving in cold weather:
- Exercise indoors: Join a gym, try a home workout or follow online exercise videos.
- Bundle up and go outside: Wear warm clothes and enjoy outdoor activities like walking, hiking or even playing in the snow. “Walking just 10 minutes several times a day is not only good for your health, but it can also boost your energy levels and help fight mild-to-moderate depression,” Dr. Redding said.
- Try new activities: Winter sports like skiing, snowboarding or ice skating are fun ways to stay active.
3. Make healthy choices
When pecan pie or holiday cookies are staring you in the face, it’s harder to make healthy choices. But Dr. Redding said no food is on the naughty list unless you have dietary restrictions.
- Start with healthy, in-season foods like carrots, sweet potatoes, spinach, squash and pumpkin before digging into your favorite dishes. These seasonal foods are packed with vitamins and nutrients.
- Chew more, savor the flavors and take a break between courses. This allows your stomach and mind to tell you they are full. “Remember, this is a season for celebrating and connecting with people you care about,” Dr. Redding said. “When you focus on family and friends, it’s easier to focus less on food.”
4. Support your mental health
The colder months can sometimes affect mental well-being, especially with shorter days and less sunlight. Here’s how to keep your mental health in check:
- Address seasonal affective disorder (SAD): “SAD is a type of depression that happens at certain times of the year, especially in fall and winter,” Dr. Redding said. Talk to your provider about light therapy or other treatments if you're feeling down.
- Practice mindfulness: Techniques like meditation and deep breathing can help you stay calm and centered and reduce stress.
- Stay connected: Spend time with family and friends to boost your mood and provide social support.
- Take breaks: Make sure to set aside time for activities you enjoy and to relax.
5. Get vaccinated
Vaccinations are an important part of staying healthy, especially in the fall and winter. Flu and COVID-19 vaccines can help protect you and those around you:
- Flu shot: The flu vaccine is updated yearly to protect against the most common strains.
- COVID-19 vaccine: The shot is updated regularly to help protect people from serious illness, hospitalization and death.
- Other vaccines: Ask your provider about other vaccines you might need, such as pneumonia, shingles and RSV (respiratory syncytial virus).
6. Keep your home healthy
Your home environment can affect your health. Here are some tips to create a healthy living space:
- Clean regularly: Keep your home clean to reduce allergens and germs.
- Use a humidifier: “Dry indoor air can cause respiratory issues,” Dr. Redding said. “A humidifier can add moisture to the air.”
- Get some plants: Indoor plants can improve air quality and boost your mood.
7. Practice good hygiene
Good hygiene helps prevent the spread of illnesses. Here’s what you can do:
- Wash your hands: Use soap and water to wash your hands often, especially before eating and after using the bathroom.
- Cover your mouth and nose: Use tissues or your elbow to cover your coughs and sneezes.
- Stay home if you’re sick: “If you feel unwell, stay home,” Dr. Redding said. “This helps prevent the spread of illness to others, especially those with weakened immune systems.”
Conclusion
Use these seven easy tips to stay healthy this fall and winter. Focus on keeping your immune system strong, staying active, making healthy choices and taking care of your mental health. Make your home comfortable, stay up to date with vaccinations and practice good hygiene. With these steps, you’ll feel great and enjoy the season more.
If you have any questions or concerns, talk to your health care provider or a Banner Health specialist.
