As we make our transition into the colder months of the year, it is essential to keep in mind the necessary lifestyle changes that allow you to maintain your winter health and wellness just the same as any other season. With harsh weather conditions, tons of family gatherings, and perhaps a dip in mood thanks to stress and lack of sunshine, most of us need all the help we can get in order to stay on track with fitness, nutrition, skincare, mental health, and life in general. In this article, we will provide you with 4 winter health tips to help you navigate the snowy season this year, in the form of the following categories: safety, childcare, nutrition, and fitness. Read on to find out how you can start preparing for the healthiest winter of your life!

1. Safety Tips For Winter Season

From snowstorms to freezing temperatures, the colder months of the year can certainly present a danger even in everyday life. It is important to prepare yourself and your family for both expected and unexpected situations during these months, as inclement weather can strike with very little notice. As you will see below, we have broken our safety tips for the winter season into three smaller categories: outdoor, indoor, and workplace.

Outdoor winter safety tips.

• Wear layers to insulate your warmth along with winter accessories like hats, gloves, scarves, boots, etc.
• Spread kitty litter or sand on icy walkways to prevent slipping.
• Use extra caution when crossing roads, as ice may make it difficult for oncoming traffic to slow down.
• Wear sunscreen.

Winter safety tips for home.

• Check to make sure smoke and carbon monoxide detectors are functional.
• Have your furnace inspected before the cold arrives.
• Place space heaters a reasonable distance away from flammable objects like drapes or bedding.
• Make sure your fireplace is properly vented.

Winter workplace safety tips.

• Dress warm for your commute in case you experience a vehicle malfunction and end up stranded outdoors for an extended period.
• Remove snow and ice from the roof of your car and your windshield before driving.
• Invest in quality tires.
• Leave early in case of inclement weather and to avoid speeding in unsafe conditions.

2. Winter Care For Toddlers

Winter care for toddlers and young kids can be tricky, especially when it comes to keeping out the harsh elements during a day of fun. Whether it’s the bulkiness of extra layers or the unpleasant temperatures, toddlers and cold weather just do not mix sometimes. However, we are here to offer you some winter safety tips that will help you keep your little ones safe and happy even on the chilliest days of the year.

• Bundle up. Young children do not have the same tolerance for cold that adults do, so it is important to remember to limit their time exposed to the winter elements and dress them appropriately when they do venture out. The Cleveland Clinic recommends adding one more layer of clothing than an adult would wear when dressing children for cold weather (1).
• Take care of their skin. Dry skin is a common nuisance for all ages during the winter months. To counteract dry skin in young children, consider replacing showers with baths to help them soak in some additional moisturize. In addition, you may want to utilize gentle cleansers, moisturizers, sunscreen, and perhaps even a humidifier (2).
• Encourage healthy immunity habits. Winter is the primetime for the spread of cold and flu, especially among children. Make sure they wash their hands frequently, use hand sanitizer, and avoid touching their eyes, nose, and mouth to prevent the spread of germs. Flu vaccines may be a useful tool to consider as well.

3. Nutrition Tips For Winter

Our next powerful healthy hint taps into one of the most comforting aspects of the colder months: food. With holiday celebrations and family gatherings galore, it can be all too easy to fall into the temptation of frequently eating unhealthy snacks or meals. We’re here to give you a few nutrition tips for winter that will help you find the tastiest and healthiest winter foods for you and your loved ones to enjoy this season.

The main goal of any well-balanced diet is to provide your body with the necessary nutrients to maintain healthy functioning across all your internal and external systems. One nutrient that may be particularly hard to come by, however, is vitamin D. Unlike other micronutrients, vitamin D is gained not from food, but from exposure to sunlight. Your body produces this vital nutrient when ultraviolet energy reacts with cholesterol in your skin (3). Unfortunately, the sunshine vitamin is not naturally found in many food sources, leaving many unsure of how to boost their vitamin D levels during the dark days of winter. However, there are foods like cereal and dairy products that have been fortified with vitamin D, offering an ample supply for anyone unable to head outside often.

Aside from vitamin D, there are plenty of other essential nutrients your body needs every day of the year, including winter. Luckily, the colder months are not devoid of their fair share of fruits and vegetables, with many nutritious foods actually coming into season around this time. Fruits can, of course, be consumed as snacks or a part of your breakfast. Vegetables, on the other hand, can sometimes be a bit more versatile, easily working their way into soups, stews, and casseroles to create delicious and comforting dishes that ward off the winter chill. Below, we have provided a list of the top 10 winter foods to incorporate into your routine for a well-balanced diet packed with nutrients.

• Grapefruit: vitamin C to boost immunity.
• Artichokes: fiber to maintain digestive health.
• Beetroot: antioxidants to prevent free radical damage.
• Yogurt: calcium to maintain bone health.
• Broccoli: calcium, especially helpful for those who cannot eat dairy.
• Carrots: vitamin A to help vision and skin.
• Cauliflower: vitamin K to help counteract inflammation.
• Spinach: iron for healthy blood.
• Lentils: protein to provide energy.
• Fatty fish: omega 3 fatty acids to boost mood.

If you feel that, despite your best attempts to maintain a consistently balanced diet, you and your loved ones are still not getting the nutrition you need, you may want to consider a multivitamin. Multivitamins are a convenient way to boost your daily nutritional intake and ensure that your body maintains a healthy supply of all the essential micronutrients throughout every season of the year. Better Family’s Liquid Daily multivitamin is certified USDA organic and sports 17 vitamins and minerals (vitamin D included) along with a delicious fruit blend to boost antioxidants, making it a safe choice for every member of the family. Remember to talk with your doctor before starting a new regimen with any form of supplement, as they can help make sure it is the correct choice for your unique health needs.

4. How To Stay Healthy And Fit During Winter

The last of our chilly health tricks is fitness. There are numerous benefits of exercising in winter, just as much as every other season, if not even more. First, getting outside to exercise will help boost your vitamin D production, as exposure to sunlight is the catalyst needed for your skin to create this essential nutrient. Since vitamin D is not found in many food sources aside from fortified foods, finding the time to venture outside is extremely important all year long, but especially in winter, when you may find yourself going out much less frequently. Second, regular exercise has been shown to counteract the symptoms of seasonal affective disorder by boosting both your mood and your energy (4). In fact, a nutritious diet combined with consistent physical activity is a natural and very effective way to make sure your mental and physical wellness are both in tune throughout the season.

But staying healthy doesn’t always feel that simple, especially in the middle of January. So, why is it hard to workout in winter compared to other seasons? Some people may find that the cold weather makes the outdoor activities they enjoy difficult, or it may even sap their motivation to get started, especially on a chilly morning. Seasonal affective disorder can also take a toll on motivation, especially mentally or emotionally. Your physical energy could even be lacking due to poor nutrition during the colder part of the year as well. But how do we counteract these disadvantages? Countless people wonder how to stay healthy and fit during winter each year, and we have some activity suggestions that may help you on your wellness journey, especially for those who need to know how to exercise in the winter without going to the gym!

• Shovel snow.
• Try skiing or snowboarding.
• Go for walks.
• Take the kids sledding.
• Hit the ice rink.

No matter which exercise you choose, it is extremely important to remember to be safe while performing your winter workout routine, especially when doing outdoor activities. Always dress appropriately for the temperature. That’s right, we still expect you to layer up, even during your workouts! Wicking materials like silk, polyester, and wool may help keep you both dry and warm during your exercises (5). Hydration is also essential. The change in temperature outside does not necessarily alter the rate at which your body produces sweat, so you will likely be losing fluids just the same as you would during a summer workout (6). Drink plenty of water and be careful not to overexert yourself in the cooling air.

Resources

1. “15 Simple Winter Safety Tips for Kids.” Cleveland Clinic, 11 December 2020, https://health.clevelandclinic.org/parents-know-these-winter-safety-tips.
2. Turner, Beth. “The Most Important Winter Safety Tips for Kids.” Parents, 2 December 2020, https://www.parents.com/baby/safety/outdoor/winter-weather-safety-guide.
3. “Vitamin D and Your health: Breaking Old Rules, Raising New Hopes.” Harvard Health Publishing, 13 September 2021, https://www.health.harvard.edu/staying-healthy/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes.
4. Drew, Elaine M et al. “Seasonal Affective Disorder and Engagement in Physical Activities Among Adults in Alaska.” International Journal of Circumpolar Health, 19 April 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8079121.
5. Quinn, Elizabeth. “How to Dress for Winter Exercise.” Verywell Fit, 17 September 2020, https://www.verywellfit.com/how-to-dress-for-winter-exercise-3120212.
6. Reagan, Joanna. “What Should I Drink During Winter Workouts?” U.S. Army, 5 January 2015, https://www.army.mil/article/140719/what_should_i_drink_during_winter_workouts.