Winter Lifestyle, keep your own health in
winter
In the cold
season, most of us are less active and tend to change our diet. Winter is the
season that tests our health to the maximum, so it is important to maintain the
same pace of life so that you do not encounter any problems. Not to mention
sedentary and hibernation, even if the thermometer registers a few degrees with
minus!
The cold period
should not be considered an enemy of the body, the key to a healthy body being
the observance of absolutely necessary rules, understanding the risk factors,
and developing better immunity. Here are some tips to help you stay in shape:
Eat a balanced diet
It is normal that in winter there is a tendency to eat more and turn your attention to more consistent foods. However, the cold season diet means supplementing the caloric intake by only a maximum of 10%, to support the thermoregulation process. Even if burning extra calories is the source of energy that maintains an optimal body temperature, this does not mean that you have to change your lifestyle and eat fatty or very consistent food. Consider vegetable-rich and fat-free soups and broths, fermented foods that have natural probiotics, such as dairy products, cucumbers, or sauerkraut, that help maintain the health of the intestinal flora, and improve digestion, natural juices, fresh fruits, and vegetables.
Hydrate
Water
consumption is important regardless of the season. Good hydration of the body
is necessary to ensure the proper functioning of all organs, so use La Fantana
water dispensers to enjoy a healthy body throughout the winter. Hot drinks are
ideal this season because they produce vasodilation - a very good weapon
against the flu, viruses, and viruses. You can prepare quickly, with hot water
from the dispenser, teas, hot chocolate, or various soups with which to
maintain your physical and mental tone. Instead, drinks that contain a lot of
sugar or caffeine should be avoided as they promote dehydration and help weaken
the immune system.
Maintain an active lifestyle
Even
if it is cold outside, try to exercise every day because it is important for
your physical and mental health. If you are not used to winter sports, focus on
other forms of exercise. In this sense, avoid traveling by car, take short
walks or run for half an hour through the park even if it is snowing, climb the
stairs instead of taking the elevator or go to the gym regularly for some
exercise. Sport sets your blood in motion, helps prevent weight gain, and helps
strengthen the immune system.
Sleep 8 hours a
night
Although
this rule is valid in any season, it is recommended that you have a restful
sleep during the winter, without deficiencies or excesses. If you do not get
enough rest in a dark room, your body will not secrete melatonin, an important
hormone that helps strengthen the immune system. Moreover, lack of sleep leads
to low appetite and fatigue, two factors that can negatively affect your health
during the winter. On the other hand, even if it's cold outside, you don't have
to hibernate and sleep excessively. Hypersomnia can experience effects such as
headaches, fatigue, apathy, irritability, loss of appetite or bad mood,
sensations that can be exacerbated by the depressing weather outside.
Take into account
the air quality in the house
In the
cold season, the onset of heat in the home, and the lack of constant
ventilation of the rooms greatly influences the air we breathe. Humidity is low
in the house during this period, and dry air can lead to the development of
respiratory diseases, especially in children. To maintain normal air quality,
it is necessary to open the windows every day to ventilate and adjust the
humidity level, either by placing a container of water in the room or by
purchasing a humidifier.
Protect yourself
when you go out
When
it is cold, the blood circulation becomes much slower than usual. Your hands
and feet are vulnerable, so it is advisable to protect them when you leave the
house. At the same time, if there is wind outside, it is necessary to wear
insulating clothes so that it does not penetrate through the clothing and
remove the layer of warm air that surrounds the body. Wear reflective clothing
if you are outside when it is dark, choose shoes with the right sole to prevent
slipping, and take care to protect your skin from sunburn or dehydration.
A
correct lifestyle will help you to overcome the cold season with flying colors.
Follow the tips presented so that you are always in shape and keep your health
even when it is very cold outside.
Clean your hands
Practicing
good hand hygiene isn't fancy or novel, but it works, says Sternbach. Washing
with simple soap and water, and using an alcohol-based hand sanitizer when soap
and water isn't available, can help keep you from transporting germs from an
infected surface to your eyes, nose, or mouth.
Also,
be sure to follow local and state recommendations, which may include additional
strategies such as wearing a mask and avoiding large gatherings, particularly
indoors.
Eat healthily and
exercise
Prime
your immune system to effectively fight disease by keeping your body healthy.
Follow a nutrient-rich diet that includes lots of fruits, vegetables, and whole
grains. Also, exercise regularly, and get enough sleep.
Don't skip doctor visits
Some
people may fear getting exposed to illness, so they decide to avoid routine
screenings and doctor's appointments. But they may be putting themselves at
higher risk by doing so says, Sternbach.
He
says "Doctors' offices are now equipped for routine visits in a
coordinated and safe manner” Whether you show up in person or visit via video,
it's important to check in periodically with your doctor. Screenings are
important for maintaining overall health and catching potential problems early
when they are most treatable.
Online exercise video for older adults
You've
resolved to exercise more, and you're looking for an online exercise video that
will help you achieve your fitness goals. That's a great start, but there's
more to choosing an exercise video than simply finding workouts that appeal to
you. "Online exercise videos aren't regulated. And trying to keep up with
a workout that isn't designed for older adults could lead to injury," says
Dr. Edward Phillips, assistant professor of physical medicine and
rehabilitation at Harvard Medical School and Whole Health medical director at
VA Boston Healthcare System.
Reset your schedule, reset your health
Changes in daily schedules can have a big effect on health. Sticking to a schedule
includes tying medication doses to daily activities, such as teeth brushing,
and keeping a food journal to track meal times.
For most of human history, the pattern of daily life was regular. Dreary for many,
but regular. In recent centuries, "modern" life has introduced many
irregularities, including changing work schedules. Advances in information
technology mean that many of us are always connected — and that we spend time
connecting at all hours. And the COVID-19 pandemic has introduced whole new
irregularities into daily life.
If
the schedule changes you can lose the regular self-care routines that kept you
active, eating right, and managing stress — things we need to control weight
and inflammation and fight disease," says Dr. Monique Tello, a primary
care physician and healthy lifestyle specialist with Harvard-affiliated
Massachusetts General Hospital.
Coach yourself to
success
People
can coach themselves to succeed to achieve their goals. Developing realistic,
attainable goals; being honest about what has been a barrier to success in the
past and positive reinforcement can make the process easier and far more
likely to be successful.
It's a
new year, and you've got a resolution in mind. Whether it's aiming for a
healthier diet, improving your stress management, or finally committing to that
daily workout, achieving your goal probably won't be easy. The Year 2021 can be different if you learn
how to coach yourself to success.
