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Staying Healthy During Winter
As winter blankets the world in snow and chill, it’s easy to succumb to the temptation to hibernate. The colder months often bring a decrease in physical activity, an increase in comfort food cravings, and a general sense of lethargy. However, maintaining good health and fitness during the winter months is essential for your overall well-being. The change in weather may bring about unique challenges, but with the right strategies, you can stay healthy and fit throughout the winter season.
So how can we resist the temptation to curl up in a ball on our couch and stream movies all day? Read ahead to get some ideas for how you can motivate yourself this winter, and make some concrete plans for new foods or activities you will look forward to trying.
Tip #1: Stay Active
One of the main challenges of staying healthy during winter is the tendency to become less active. Cold weather and shorter days might make it tempting to stay on the couch, but it's essential to continue exercising. You can try indoor activities like home workouts, yoga, or dancing. YouTube and similar platforms have thousands of exercise videos for everyone, from beginners to advanced athletes.
Alternatively, there are a few winter sports you can try:
- Ice Skating
- Skiing
- Snowshoeing
- Hiking
- Snowboarding
If you're not into sports, that's okay because there are some indoor workouts you can try as well.
- Planks
- Dancing
- Squats
- Chair dips
- Yoga
- Pilates
- Lunges
A brisk winter walk has its own health benefits, with the added bonus that being outside in nature can boost mood and decrease anxiety! Not only is being outside relaxing, it can reduce stress, cortisol levels, muscle tension and heart rate – all of which are risk factors for cardiovascular disease. Find activities that you enjoy- whether indoors or outdoors- so staying active doesn't feel like a chore.
Tip #2: Plan Your Meals
Winter often brings cravings for hearty, calorie-rich foods. Combat this by planning your meals in advance. Focus on incorporating seasonal vegetables and fruits into your diet. These can be used in soups, stews, and other warm, healthy dishes.
Winter Fruits
- Apples
- Clementines
- Grapefruit
- Kiwis
- Kumquats
- Lemons
- Oranges
- Pears
- Persimmons
- Tangerines
Winter Vegetables
- Allium bulbs (onions, shallots, garlic)
- Avocados
- Beets
- Bok choy
- Broccoli
- Broccolini
- Broccoli rabe
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery root
- Chayote
- Chicories (endive, radicchio)
- Collards
- Fennel
- Kale
- Leeks
- Mustard greens
- Rutabagas
- Sweet potatoes
- Swiss chard
- Turnip greens
- Winter squash
Winter vegetables like butternut squash tossed with a little olive oil and roasted in the oven are delicious and good for you! Chili can be made with ground turkey and kidney beans- add in a can of pumpkin for a subtle flavor boost and an extra helping of vegetables. Planning your meals helps you avoid impulsive, unhealthy food choices and ensures you're consuming a well-balanced diet.
Tip #3: Stay Hydrated
While it's easier to remember to drink water during hot weather, it's equally important during winter. The cold can trick you into thinking you're not thirsty, but your body still needs adequate hydration. Drink warm beverages like herbal teas or warm water with lemon if you prefer to avoid cold drinks in the winter- they still count toward your daily fluid intake!
Tip #4: Mindful Eating
The winter tends to bring holiday parties and family gatherings, which can be great for the soul but not always for the waistline. Practice mindful eating, especially during holiday gatherings. Be aware of portion sizes and avoid going back for seconds automatically. Savor each bite, eat slowly, and listen to your body's signals of hunger and fullness. This can help you enjoy your favorite winter treats without overindulging and help you stay healthy during winter.
Tip #5: Manage Stress
Winter holidays and festivities can sometimes lead to increased stress levels. Stress can trigger emotional eating and disrupt your weight maintenance efforts. Practice stress-reducing activities such as meditation, deep breathing exercises, or hobbies that you enjoy. Surround yourself with positive people and seek support if you're feeling overwhelmed.
Tip #6: Sleep Well
Good quality sleep is essential for overall health, including weight management. Aim for 7-9 hours of sleep each night. Establish a bedtime routine and create a sleep-conducive environment, including a cool, dark, and quiet room. Don’t use electronic devices within an hour of going to bed, as this can affect your ability to fall asleep. Quality sleep regulates hormones related to hunger and helps control cravings.
Tip #7: Stay Accountable
Maintain a support system. Whether it's a friend, family member, or an online community, having connections can be incredibly motivating when staying healthy during winter. There are many ways that connecting with others can help you maintain your goals during the winter months. Joining an online “fitness challenge” can give you a workout schedule and help you stay consistent.
Meeting a friend for a morning walk around the neighborhood can motivate you to get out of bed and exercise. Not only will staying accountable to others help with your fitness goals, the social aspects of joint activities are good for your mental health. Share your progress, challenges, and successes- you will be surprised how much this can help you stay on track.
For more information about how to stay healthy during winter, visit the PatientsLikeMe community for more lifestyle tips, tools, advice, and community support!