The winter weather is officially here, and the temperatures outside reflect it! After the hot and humid season of summer, cooler temps are a welcome change. However, this time of year is often rife with seasonal colds, uptake in the flu, and all sorts of viruses that can take their toll, not to mention the early darkness, which brings its own issues. So, how can you stay physically and mentally healthy during the darker and colder days of winter?

Innova Primary Care wants to see our patients thrive during the cold weather. We know it isn’t always easy to stay healthy this time of year, but we hope these tips will help you stay on track with your health and enjoy wellness no matter what.

Do people get sick more in cold weather?

Have you ever noticed an upswing in illness during the colder months? If so, you aren’t mistaken. Did you know that the body’s defenses are down during the cold weather, making upper respiratory viruses more likely? Cold and flu seasons are during the winter season for a reason!

The upper respiratory tract is the first line of defense against inhaled viruses, and according to a study from the Journal of Allergy and Clinical Immunology, cold weather leads to a decline in the immune response by the nasal cavity, making it more likely for you to develop an infection, during cold weather. When the temperatures drop, the likelihood of getting sick increases; it’s scientific.

Do winter months challenge your mental health?

Do you ever feel a little flat during the darker winter days? If so, you should know that you are not alone. Approximately five percent of the population of the United States suffers from what is known as SAD or seasonal affective disorder, a type of depression that is consistent with seasonal changes and more extended periods of darkness.

The shift in daylight hours is challenging for most of us, but for those who have SAD, the impact is more significant. If you have feelings of sadness or a depressed mood, find yourself less motivated or are less active than usual, or even changes in concentration and sleeping patterns, it could be that you have SAD. Please seek professional help because you don’t have to suffer.

Limit the spread: Cover your nose and mouth

In other words, wash your hands and cover your mouth and nose. Germs are everywhere, and now that you know you are more susceptible to winter colds and the flu, now is the time to up your prevention game.

Cover your nose and mouth with your elbow when you cough or sneeze. Please don’t be shy about it. Airborne illnesses don’t discriminate, and while you may not think you are carrying anything that can lead to infection in anyone else, be courteous and go the extra mile for yourself and everyone around you.

Limit the spread of germs: Wash your hands

Again, germs are everywhere. Your best line of defense is to practice hand washing. And you don’t have to stand at the sink for hours to finish the job. Washing your hand with warm, soapy water for at least 20 seconds will do the trick. If you don’t have access to a sink, try using an alcohol-based sanitizer.

Get your Vitamin D

Vitamin D is essential for good health, and our best source of Vitamin D comes from sunlight, which can be scarce in winter. Vitamin D is often referred to as the “Sunshine Vitamin.“ This fat-soluble vitamin is a nutrient from foods we consume and a hormone our bodies make.

The impact of Vitamin D on wellness is known far and wide. Not only does it help with calcium and phosphorous absorption, which assists in bone health, but it is also essential in helping with infections and inflammation reduction. Additionally, low levels of Vitamin D are associated with osteoporosis, cancer, depression, and more.

Daily sunlight is the best way to get the Vitamin D your body craves. This does not mean you must bake in the sun for hours—quite the contrary. Studies vary on the amount of light needed for impact, but somewhere between 13 and 30 minutes of midday sun should do the trick.

If sunlight is tricky for you, you can always take a Vitamin D supplement, but keep in mind everyone’s needs differ. If you have low levels of Vitamin D, ask your healthcare provider for a supplement dosage recommendation.

Stay hydrated

Dehydration can feel like a summer problem. We are all aware of the sweat pouring off our bodies when the sun is high, and the temperatures are sweltering. However, dehydration is still a problem, even in colder weather. For example, colder air tends to be dryer. Our sweat evaporates much quicker in cold weather, making it feel like we aren’t losing water.

No matter the season, hydration is essential. While there is no specific quantity of water we need daily, the rule of thumb is half your body weight in ounces of water each day. Don’t overcomplicate this, either! Water is your best friend, but other beverages such as tea, milk, and even coffee count as well. Just be judicious and don’t over-consume soft drinks and caffeinated beverages.

Don’t skimp on sleep

Adequate sleep is something many adults struggle with. According to the Centers for Disease Control, approximately one-third of all adults report insufficient sleep. Sleep is restorative for your body and brain; without it, you simply will not function optimally.

However, we now know that there is a relationship between sleep and the immune system. When sleep is inadequate, immunity suffers, making it harder to fight off infection. For this reason alone, finding ways to create positive sleep hygiene is essential.

Winter wellness is not beyond you

Darker days and colder weather do not mean that illness and depression are inevitable. It would help if you kept up your regular healthy habits during the winter month. And if you’ve let rest, hydration, and activity go by the wayside, now is a great time to jump-start your wellness journey.

We hope these tips elevate your health or get you on the path to renewal. As always, Innova Primary Care is here to help our patients live life well, mind, body, and soul. Please do not hesitate to reach out with any questions you may have. We want to see you thrive.