With a few purposeful changes, you can ensure you stay healthy and well during the winter, so you feel great when those longer days and sunshine come your way.
It can be challenging to keep up with your mental and physical health during the colder months. The days are shorter, and the temperatures are colder, which seems like a good excuse for staying inside and sitting on the couch all day.
With a few purposeful changes, you can ensure you stay healthy and well during the winter, so you feel great when those longer days and sunshine come your way.
Check out these tips for fighting through those winter blues:
- Stay protected. When you’re indoors and closer to more people, it’s the perfect time for germs to spread. In addition, dry winter air weakens your natural mucus barriers, making it easier for viruses to enter your body. Be sure you’re washing your hands regularly, sanitizing high-touch surfaces, and staying up to date on all recommended immunizations, like your annual flu shot, to keep yourself healthy and strong. Talk to your health care provider about what immunizations may be right for you.
- Hydrate. When it’s cold, you may not think about drinking water as often, but it’s important to keep yourself hydrated to help your body flush toxins, maintain hydrated skin, and more. When you’re cold, try unsweetened tea or hot water with lemon.
- Eat well. In the winter,
we often crave comfort foods such as thick stews or heavy meals, but those can be loaded with a lot of fat and calories. Aim to keep fruits, vegetables, lean proteins, and whole grains as the base of your diet. Try this winter salad recipe from MyPlate, which includes pears and Brussels sprouts, or this three-can chili recipe when you want something warm. - Stay active. Physical activity has a number of benefits for your physical and mental health, like reducing anxiety levels, improving your sleep, and boosting your immunity. If you don’t mind the cold temps, take a brisk hike or walk outside. If you’d rather stay indoors, try searching for a workout video online, like yoga or strength training. If you do go out in the cold weather, be sure to dress warmly, warm up your body properly, and wear footwear with good traction to avoid slipping.
- Try a new winter activity. Winter is a great time to try something new. If you live in a snowy climate, try skiing, ice skating, or snowshoeing. If those don’t appeal to you, try something indoors like a winter sports league, water aerobics, or a trivia night.
- Get enough sleep. Adults typically need between seven to nine hours of sleep a night to help reduce stress, have more energy, and fight off viruses during the winter months. Check out these tips for better sleep, including creating a calming sleep routine, reducing your exposure to blue light, and incorporating soothing activities before bed. Many Service members and Veterans report sleep issues, such as insomnia and nightmares. Learn more about the sleep disorders that commonly affect members of the military community and get the support you need.
- Expose yourself to light. Natural light can help boost your mood and reduce feelings of depression. Sit near a window, take a brisk walk, or get outside, even just briefly each day.
- Stay connected. When the weather is cold, you may find yourself spending more time alone at home. Make a point to reach out to family and friends and find ways to stay connected. Make video calls, send emails or letters, join online groups, host a game night, or volunteer. Strong social connections provide many health benefits, such as boosting our immune system and reducing the effects of stress on our bodies.
- Do something for someone else. Small acts of kindness or time spent volunteering for a cause you care about can help uplift your spirit and provide you with a sense of purpose. Knit a winter hat for a homeless shelter, create military care packages for deployed Service members, or make a meal for a neighbor in need.
- Reduce stress and negativity.
It can be easy to get overwhelmed by stress at work, negative social media posts, and upsetting world events. Unfollow negative social media channels and try using meditation or mindfulness as a way to help you cope. Check out some of these short, easy meditations and breathing exercises from the Department of Veterans Affairs (VA) #LiveWholeHealth series. - Establish a routine. It can be hard to get out from under the covers in the morning or do anything in the evenings when it’s already dark outside, but a good routine can help. Establish consistent wake and sleep times, build in time for movement each day, and find time for activities that work your mind like puzzles, crosswords, or reading.
- Check in on your finances. Many people go way over their normal budget during the holidays. Take some time to review your spending and reset your budgeting and saving goals. Think of ways to reduce spending for the next few months, such as eating more meals at home and planning free activities like game nights with friends. Military OneSource offers a lot of great financial tools and information to help members of the military community manage their finances.
- Reach out for support. Stress, anxiety, and depression may be exacerbated by cold weather. Some people experience what they call the winter blues; others have more serious mood changes referred to as seasonal affective disorder. If you find yourself struggling with depression or significant mood changes during the colder months, reach out for help. Learn more about the mental health care services covered through TRICARE, as well as VA’s mental health services and resources for Veterans, and find what works for you, including in-person and virtual counseling options, group therapy, support groups, and more.
Don’t let the cold weather stop you from feeling your best!