Winter is a beautiful yet busy season for all of us. We are busy attending various functions, family get-to-gather, and trips. We have plenty of options to celebrate this season due to its warmness. Apart from this, many people love to spend their whole winter days in a warm and cozy room with pleasant music. 

The shorter days and longer nights of the winter can be a challenge as various diseases can pop out. Almost every disease can make a home in your body during this season results from your low immune system. The reasons for low immunity are the reduced humidity levels prevalent during winters and the inactivity of your body. 

These winter days create several safety risks for us. Recognizing and preventing those risks is key to good health. So, to enjoy this exciting aspect of winter you should be healthy and fit, and here are some tips to stay healthy in winters – 

1: Take care of your skin

Cracked and dry skin can be annoying in winter. Cold weather results in damaged skin which is itchy and dry, along with cracked heels and chapped lips. Drinking a lot of water and using a good moisturizer can help you combat this problem. These moisturizer creams and cold creams should apply regularly for excellent results.  A skincare routine in winters is very important to maintain your skin’s texture. Ample hydration, winter creams and moisturizing is a must.  

2: Regular exercise 

Many people feel lethargic during winter days. It is very challenging to stick to your exercise plans these days, but there are many other ways to stay active and warm. An exercise routine during winters is very important. It helps you stay warm, boosts the immune system and aids it to fight seasonal flus and colds. You can join a fitness class, lift weights, or a simple dance that can help to shed some calories. The most important component of an exercise program is finding something that you enjoy. If you’re having fun, you will be more likely to stick with exercise.

Soups, warm milk, certain spices, fresh vegetables and fruits/dry fruits, dairy products, nuts/oilseeds, whole grains/legumes and ghee are known to be beneficial to provide all the essential nutrients for our body, especially during the winter season.

Dr. Ashish Bajaj – M.B.B.S, M.D.

3: Eat a lot of proteins 

Protein is an essential nutrient to keep yourself healthy. Protein-rich foods can increase your energy levels throughout the day. Proteins help to build tissues, bones and also boost the metabolism of the body. Having plenty of meat, poultry food, dairy products, nuts, and seeds can provide you with proteins in winters and also keep you warm.  

4: Add omega-3 rich foods in the diet  

Omega-3 are healthy fatty acids that are found in various sources, particularly in fishes and plants. These healthy fats contribute to good eye health, skin health, and works as an anti-inflammatory. It reduces the joint pains and stiffness of joints in winter. They also provide softness to your skin in winter. 

5: Eat more fiber 

Soluble fibers are commonly found in fruits, grains, vegetables, nuts, and seeds which are very helpful for your digestive problems, particularly in winters. It also helps to reduce your cholesterol levels that prevent obesity. These dietary fibers are excellent to boost your immunity and help to reduce inflammations.  

6: Cut down carbs from the diet 

Yes, carbs are necessary for your body in winters but up to certain limits. The cold season stimulates your carb cravings and comfort food. Why? Because this delicious food increases the serotonin levels that make you happier and increase your cravings. Eating carbs and sweets may cause obesity and other related problems. 

During the winter months, you may not be able to exercise outside, but there are many ways to stay active and warm. You can walk laps at the mall, take a fitness class at the gym, join a community dance class, lift weights, work out to a video at home, or even just dance.

Dr. M.G. Kartheeka, MBBS, MD

7: Loads up on fruits and vegetables 

Fruits and vegetables are rich in various vitamins, antioxidants, minerals and fibers. They help to boost your immunity and protect you from different diseases. Spinach, kale, oranges, carrots, etc. are all delicious foods you can enjoy in winter.  Loading up on immune-boosting foods, such as those rich in vitamin C, zinc, and iron, is most important for your immune system in winter. Without these protective barriers, your body may become susceptible to winter ailments.  

8: Tulsi and honey each morning 

Winter days come with a risk of getting cough and cold where tulsi and honey help to keep yourself fit. If you have a tulsi tree at home, take a leaf from the plant each morning and consume it along with a spoonful of honey. This is a tried and tested method of keeping the common cold at bay. 

9: Sound sleep 

Winter month provides perfect weather in which you can sleep for a longer time. An average adult requires 7-8 hours’ sleep each day. During wintry days, you can change your sleep patterns to keep yourself healthy and warm.  A proper amount of sleep helps the body fight against the cold and stay energetic throughout the day in winters. It helps keep the body’s immune system, healthy burns, calories and eliminates stress hormones.

10: Get your flu shots on time 

Don’t be afraid of needles, getting a flu shot before winter reduces your chances of getting affected by 50%. The ideal time to get it is just before the onset of winter, which is around October–November. Another important winter tip is to get checkups regularly during this season if you are susceptible to winter bugs. Try and keep you and your surroundings clean to minimize the risk of flu causing bacteria.

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