Your Winter Health Checklist
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As Fall slowly comes to an end (or very abruptly for us in Chicago this year), so too do healthy lifestyles. You know what I mean...you start the hibernation process, including eating heavier and unhealthy foods and reducing overall activity. You're also exposed to cold and flu season, soooo thanks a lot “Old Man Winter”.
Diet and activity levels aside, there's nothing that knocks the wind out of daily energy and motivation like coming down with a sickness. Try to stay ahead of the game this year by checking all of the boxes to bolster your immune system in preparation for that battle with cold season. Below I have listed 5 easy-to-implement strategies to equip you for war. Let’s get started.
1. Hydrate
First and foremost, water is the most important nutrient to the body, aiding in body temperature regulation, metabolism, workout performance, and mental clarity (check out this old blog post for a deeper dive into the benefits of water). But it's also ZERO calories, meaning it leaves more room for your hibernation habits, e.g. carbs. Keeping those fluids up in winter keeps the skin, lips, throat, and eyes moist and prevents cracking and itching from the dry, cold air. So grab a thermos, fill it with WATER, and keep it nearby throughout the day to ensure your getting those fluids.
2. Supplement
Winter means less sun and more exposure to some nasty viruses, so supplements have never been so important. Take a daily Vitamin D3 for immune function, Vitamin C and Zinc to battle those early (or lingering) cold symptoms, Vitamin E for the antioxidants and skin health, and Omega 3s for overall cellular health and cognitive function and to keep skin healthy. *Bonus Supplement – Elderberry – very effective in battling colds and the flu virus, especially when combined with Vitamin C and Zinc. Create a habit of getting these valuable supplements in by setting your pills up in a weekly pill box and take them in the am with your breakfast and a glass of water (see #1 above) in the am.
3. Train
For many, working out is a tough task on the most beautiful of beautiful days. Take away the beauty and add in extra darkness, cold/snowy weather, and holiday eating...well, the “I'll go tomorrow” mentality becomes more and more common. Keep your strength and fitness goals on track by locking in a progressive training program to work through the winter. Lock in a goal, make a plan (let us know if any of our Tailored Strength professionals can help), and stay consistent…your spring body will thank you later.
4. Explore New Foods
We all know the grocery stores can be a nightmare this time of year, but pick a slow time to go and slowly cruise the produce aisles and pick out something you wouldn't normally. Get creative in the aisles and experiment with some new recipes this winter...steamy bowls of soup, stews, and chili, anyone? There's no better time to get creative, keep the bones warm, and the stomach full.
5. Hit the Pillow
The extra darkness sets the stage for a healthier-than-ever proposition: SLEEP MORE. What better way to keep the body fresh against the elements and virus exposure than treating yourself to a few more minutes (or hours) of sleep? When you get to bed a half hour to an hour early, you will reap the benefits of a more rested body: more motivation, increased awareness, stronger will power, and improved attitude. Better yet, treat yourself to a bowl (or two) of that chili you just experimented with and tuck yourself right into bed. Sweet dreams!
I know these are simple ideas, but you'll be surprised about how much better you'll feel--and how much better you'll fare this winter season--if you focus and get intentional about doing better in any one of these five areas. Let me know how it goes!
