Mental Health • 12/04/2024
10 Health and Wellness Tips for the Change of Seasons (Updated for 2024)
Revivalist is a reader-supported endeavor and our posts may contain affiliate links. When you buy through links on our site, we may earn an affiliate commission.
Winter is on the way, which means more time spent sharing indoor air and increasing your exposure to germs. What can you do to safeguard yourself against bacteria and viruses and keep from getting sick?
What should you start doing as the leaves change? Here are ten health and wellness tips to prepare for winter.
1. Get Your Shots
Vaccines don’t completely eradicate disease risk but lower your chances of becoming severely ill. They work by helping your immune system develop antibodies by introducing a weakened or replicated viral form so that your body’s defenses know what to do when encountering an otherwise unknown pathogen.
You should get your annual flu shot. Additionally, please get vaccinated against COVID-19 if you haven’t yet done so. If you have, please consider a booster. Although it remains uncertain if people will need an annual COVID-19 vaccine, the new vaccines that won FDA approval this past August protect against recent variants. The CDC recommends getting one of these updated vaccines. They also suggest that people aged 65 and older get a second vaccine six months after the initial injection.
2. Eat More Foods Rich in Vitamin C and Zinc
You’ve undoubtedly seen cold and flu remedies on store shelves boasting mega-doses of vitamin C, zinc or both. Here’s the deal, though: these nutrients only help shorten a cold’s duration if you have an ample supply in your body when you first get sick. They won’t be as effective if you wait until after symptoms develop.
Start supplementing now. Also, please remember that your body absorbs nutrients from food far more efficiently than from pills. Introduce more foods rich in these substances into your diet. Foods high in vitamin C include the following:
- Bell peppers
- Citrus fruits
- Kiwi fruit
- Broccoli
- Strawberries
- Cantaloupe
- White potatoes
Foods high in zinc include the following:
- Mushrooms, especially morels
- Dark chocolate
- Meat
- Seafood
- Eggs
- Dairy
- Legumes
- Nuts
Nuts are doubly handy this time of year. Why? They’re high in magnesium, a vital mineral for warding off depression. Some varieties, like walnuts, also offer neuron-boosting omega 3’s. If you get the winter blues, make mixed nuts your go-to snack.
3. Say Yes to Soup
Another way to improve your diet to prepare for the coming season is delicious — say yes to soup. They’re the ideal way to get more veggies in your diet. If you don’t favor the taste of kale, you’ll barely taste it nestled among all the other wholesome ingredients.
Saying yes to soup can reduce your overall winter calorie consumption. Studies show that eating a clear-brothed soup before a heartier meal results in eating less overall. Double-down on the chicken noodle and minestrone, or check out this delish butternut squash soup recipe:
4. Keep Up Your Hygiene
Dirty hands spread germs. By now, you’ve sung “Happy Birthday” in your head millions of times. Keep humming that tune as you scrub your paws and get under your nails, too — the bacteria count there is several times higher than the rest of your palms.
Keep your hand sanitizer and wipes at the ready, too. What about masks? Although authorities have lifted restrictions nearly everywhere, it’s still wise to wear one in indoor public spaces. You don’t know how facilities maintain their HVAC, nor can you force strangers to sneeze into their sleeves.
5. Invest in a Humidifier
A humidifier can significantly reduce your chances of infectious diseases, especially if you work in enclosed spaces with others. Why? Your mucous membranes are your body’s first line of defense against invaders, but they need a healthy slime coat to capture the enemy pathogens. Dry, indoor air evaporates mucous, letting bacteria and viruses get through.
Fortunately, you don’t have to get a floor model to do the trick. You can find desktop aromatherapy devices that create a pleasant mist and an uplifting scent. You might even double your efforts with a few essential oils, which work by activating receptors in your nose that travel to your brain and tell your body what to do. Scents like eucalyptus and cypress seem to stimulate immune function.
6. Bundle Up Tight
Will the cold alone make you sick? No — you need a pathogen to do that. However, exposure to temperature extremes taxes your immune system, lowering your reserves for fighting off germs.
Your best bet? Dress in layers so that you can peel some away when moving from outdoor to indoor locations. Please be sure to cover your head and extremities. Although the old wives’ tale about losing half your heat through your head is false, you still sacrifice 7% to 10%. Plus, frigid temperatures can gripe your arthritis something awful.
7. Change Your Air Filters
Maintaining healthy indoor air quality is crucial to ward off colds and flu. Ideally, you should swap yours every three months, although you may wish to do so more often if you have pets or smokers in the home. It’s also smart to change them after your family recovers from illness.
You can’t do much about the air in your workplace. However, try sitting near a window if possible. If not, consider investing in a desktop air purifier to breathe more comfortably.
8. Schedule Sun Time (and Consider a Supplement)
Getting outdoors has oodles of immunity-boosting benefits. Breathing in the phytoncides trees emits tells your body to increase natural killer cells, a potent germ fighter. Additionally, sun exposure helps you produce natural vitamin D.
However, getting outdoors may not be enough if you live above 37 degrees latitude of the equator — more than half of the United States. There simply isn’t enough exposure in winter. Instead, consider a D3 supplement, which may increase your levels better than the D2 versions.
9. Include Self-Care in Your Holiday Schedule
The holidays mean flitting like a gadfly as you buzz from festivity to festivity, all while planning personal celebrations, shopping for gifts and writing cards to distant relatives. It’s enough to overwhelm anyone, especially those simultaneously trying to work and raise a family.
The solution? Double down on adding self-care to your daily planner. Put it in first. Learn how to say no to invitations to avoid overextending yourself. While there are a few must-attends, like your office party, know your limits with the rest. There’s no need to RSVP “yes” to every white elephant invitation and spend hours looking for the perfect gag gift for each one.
10. Sleep More
The days are shorter and nights longer. What’s more conducive to a good night’s rest? Although you can’t store sleep for the coming warm season, it’s okay to indulge in your urge to hibernate a bit like Yogi the Bear.
You can even save money this way — your bed is often the warmest place to be in your house. Climb under the covers and dial down the thermostat. Add plenty of pillows to nest between your knees or against your low back as you find that perfect position for a long winter’s nap.
Winter Health and Wellness Tips
The cold season all too often means cold and flu. How can you avoid feeling miserable this winter?
Although there’s no failsafe, you can take proactive measures to protect yourself from germs. Follow the above winter health and wellness tips for a sniffle-free season.
Originally published February 27, 2023. Updated 11/19/2024.
Subscribe to Our Weekly Newsletter
We would love to connect deeper with you!