Despite the winter weather uponus, evidence-based ways to promote our health in the darker and shorter days of winter allow us to remain healthy for the warmer and brighter days of spring ahead. Here are ways to minimize body stress and health insults to prosper during the winter months:
- Make sure you have your hi-dose flu shot: your risk of developingpneumonia or experiencing severeflu possibly causing hospitalization increase with chronic illness (e.g., heart disease for diabetes) and being 65 years or older. The flu shotdecreases your risk of hospitalization by 70%.
- Wash your hands for the length of the “birthday song:” do this after shaking hands (substitute a pat on the shoulder perhaps?), crowd contact, bathroom use, and touching possible “germy” surfaces (e.g. grocery cart handles, etc.). Avoid touching your eyes and nose after touching or breathing in possibleareas of cold and flu germs commonduring winter months. Frequent handwashing decreases your risk of infection by 50%!
- Keep your joints warm: this is important if you have arthritis, walkoutside, or have other inflammatory conditions. I wear leggings under pants, a thick hat and scarf, padded gloves, and sometimes boots when I walk in the Missouri winter cold. Use an electric blanket or warm comforters/blankets at night to protect your joints and keep your body warm for improved sleep.
- Watch for outside ice, slippery surfaces: we lose some balance with aging and face higher risks of falls and injuries. Wear footwear with sole grips and use a walker or cane as needed to minimize fall risks.
- Take vitamin D: we lose oursun exposure to help our body makevitamin D with longer inside periodsduring cold weather. Talk to your doctor about the best dosage of this over the counter vitamin to keep your bones strong.
- Stay active: recent research documents sitting in a chair most of the day may increase the risk of heart attack and stroke. Program your e-device/clock etc. to tell you to move 10 minutes of every hour. Regular exercise (150 minutes/week of moderate exercise) decreases inflammation and minimizes stress.Walk outdoors in warm clothing, use an indoor stationary bike or treadmill, or use your Silver Sneakers benefit at a local gym. Walk to preserve and build leg muscle (see online article on walking this month).
- Focus on your social needs: Volunteer at a local charity, promise to greet 3 new people every day, or use technology to connect with new ideas and people to prevent loneliness, recently identified as a high risk factor for disease.
- Eat and gain restorative sleep for health: The Mediterranean diet fosters weight loss and overall health. Meditation, mindfulness, relaxation techniques (deep breathing, visual imagery), and ignoring e-devices 1 hour before bed decrease the stress response and pain as well as promote sleep for body healing and overall health.
Best wishes for health to each of you!
References:
Dunkin, M, A. (2018, Winter 2018-2019). Science & Medicine:Cold weather checklist. Arthritis Today, 32(6), 21, 24.
Why are you coughing? UCLA Health: Healthy Years (October2018), 15(10), 1, 7.