Guest Post by Alicia Benjamin
It’s that time of year again when temps drop into single digits
and nightfall arrives before suppertime. These seasonal changes can have a
considerable impact on our well-being, particularly since Jack Frost brings
unwanted presents with him: the flu and dampened moods. But winter doesn’t have
to zap your energy or pit you against this season’s new hard-to-beat bug. Stay
well all winter long by doing the ten small healthy actions listed below.
Bonus: these small actions only take a few minutes, or seconds, to do.
Eat one
dark green vegetable every day. Dark green veggies contain minerals like iron
and vitamins like A, C, K, and folate that your body needs to stay healthy.
Instead of sticking with spinach, try something different like sautéed
dandelion greens added to a stir-fry, or kale or Swiss chard added to a
favorite stew or soup recipe.
Call a
friend. Instead of hunkering down with Love Actually again during a snowstorm,
give someone you haven’t seen in a while a call. Hearing a friend’s voice can
boost your mood and socializing helps you feel connected to the people who
matter most to you.
Take
five. To
combat feeling overwhelmed and rundown during the busy holiday season, take
five minutes to close your eyes. Clear your mind of your to-do list (it can
wait) and, instead, focus solely on your breathing. Rest your hands over your
heart. Repeat in your mind or aloud a calming word, like “blue” or “ocean,” to
help ease tension throughout your body. Try picturing yourself on a sunny beach;
listen to the waves crash upon shore. Even though it’s not an actual vacation
or a real respite from the freezing temps, visualization exercises can be very
effective in promoting relaxation and boosting your mood.
Hide the
remote. When the cold weather sets in, you may be tempted to curl up with a blanket and
stay put on the couch. Instead, hide the remote so you’re forced to get up to
change channels or adjust the volume. You can also challenge yourself by doing
jumping jacks during commercial breaks. Little bursts of movement during your
down time will ensure you’re getting much-needed activity during the
hibernation months.
Bake
your fruit. Chances are you won’t be craving watermelon when temps drop. So
instead, bake fruit for a healthy after-dinner dessert or oatmeal topping for
breakfast. Put apple slices and cranberries in the oven for 20 minutes at 350
degrees, and add a sprinkle of cinnamon - a powerful
antioxidant - on top to add both health benefits and flavor.
Go green. It’s tempting to reach
for soda or coffee when we’re feeling sleepy during the winter. Instead, enjoy
a cup of green tea. It’s loaded with antioxidants. Plus, green tea extract may
also boost metabolism and help burn fat -- an added bonus during a time in
which we usually indulge. Want the benefits of other hues? Wear yellow or red
during the bleakest of winter days to help boost your mood and energy level, or
choose green or blue to bring a sense of calm to your busy holiday-planning
days.
Get more
D. We’re
often bundled up inside during the winter months, which means we don’t get as
much Vitamin D as in summer months. This winter, drink a glass of low-fat milk
or 100% orange juice with added Vitamin D; supplement your diet with cod liver
oil high in EPA/DHA; and add Sockeye salmon, sardines, shrimp, and tuna to your
cold-weather menu. Vitamin D can help build strong bones (as it helps the body
use calcium) and boost our immune systems for the flu season ahead. The
National Osteoporosis Foundation recommends 400 to 800 IU of vitamin D daily
for adults younger than 50, and 800 to 1,000 IU for adults 50 and older.
Disinfect
your desk and phone. Your phone receiver and desk surface at work can harbor germs that
are spreading around the office. Wipe down your space at least once a week with
an antibacterial spray. Method and Seventh Generation make great ones. Also,
slip a hand sanitizer in your purse to kill bacteria wherever you go.
Keep
your bedroom at no more than 68-72 degrees F. Holding the heat will help promote a
sound sleep to ensure you’re feeling well rested and refreshed to take on the
winter days. Also, aim to get between 7 and 9 hours of sleep each night. Want
to fall asleep more quickly? Wear socks to bed.
Get
moving. Temps
in the teens make it rather hard to pull yourself out from underneath a pile of
blankets. But during the cold weather, nudge yourself to get moving because
exercise helps boosts mood and your immune system. Not a fan of outdoor
activities like snow shoeing? Hit the mall to walk laps; keep an eye out for
gyms offering free trials or classes; look into the costs of joining a local
community center like the YMCA; or simply add a few at-home exercises like
squats, lunges, and wall push-ups to your daily routine.
About Alicia Benjamin
A health and well-being blogger, Alicia Benjamin is currently
enrolled at the Institute of Integrative Nutrition to become a certified health
counselor. Alicia works as the Social Media Manager at MeYou Health, a
Boston-based social well-being company that provides web and mobile apps to
promote healthy living. Alicia tweets about well-being at @AliciaGetsFit and is
a regular contributor to the MeYou Health blog: http://www.meyouhealth.com/blog/.
Image Credit: ImageMD
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