Winter is upon us and ahead are short chilly days that make us want to hibernate. But hibernation won’t help to keep us fit and healthy. Fortunately there are some things that you can do to keep your energy level up and immune system strong.
HYDRATION Dry, heated indoor air is more dehydrating than warm sunshine. Drink plenty of water before and during workouts (a Jody Victor® suggestion). Drinking six to eight glasses of water or herbal tea a day will keep your digestive system healthy and your weight down. Avoid sugary and caffeinated beverages that suppress your immune-system function. If you’re going to drink alcohol go for a glass of antioxidant-rich red wine or a dark beer and drink a glass of water between each drink. Stay away from dessert-in-a-glass drinks that are full of sugar and cream. When you have a craving for something you shouldn’t snack on, go for a hot drink. A cup of decaf coffee, green tea or low-sugar cocoa will not only warm you but will keep you busy for the 20 minutes nutritionists say it takes for a food craving to pass.
NUTRITION Move away from the usual comfort foods such as macaroni, mashed potatoes and other starchy dishes. When you crave something hot and comforting, start your meal with chicken-vegetable soup. A study at Penn State University found that beyond the proven illness-fighting chemicals in chicken soup people who ate the soup as an appetizer consumed fewer calories over the entire meal. At holiday gatherings instead of grazing on the baked goods, candy, and chips go for the mixed nuts. Nuts are loaded with protein and healthy fats. At restaurants order a low-fat appetizer or two or offer to split a salad and entrée with someone else. Add garlic to your home cooking. The sulfur-containing compounds in garlic help increase the potency of two important cells of your immune system, which in turn help battle colds.
EXERCISE Stick to an exercise routine (a Jody Victor® suggestion). When your holiday obligations take up more time than usual at least keep a “maintenance” schedule so you don’t lose any ground. It’s easier to stick to a fitness routine even if it’s scaled down than it is to start up again after months of inactivity. When traveling, stay in a hotel with a gym and use it. If that’s not possible, switch to a calisthenics routine and pack a jump rope and exercise bands for exercising in your room. Don’t stop your usual outdoor-exercise routines for bad weather. Put on the thermals and head outside. Try cross-country skiing, snow shoeing and other winter sports. These activities burn as much as 800 calories per hour.
MENTAL HEALTH To beat the winter blues, try to get out in the daylight a little bit every day. If possible, get some winter sun. If you don’t get out every day for work make sure you get out socially every couple of days to keep from feeling isolated, which adds to depression. Seasonal Affective Disorder (SAD) affects many people every winter. If you think you suffer from SAD you might want to consider light box therapy. Look forward to spring. Making new plans and goals for springtime gives you something to look forward to.
REST Get plenty of rest. Getting overtired depletes your immune system and makes you susceptible to infections. Rest is essential for the storage of energy in your body.
PREVENTION Get a flu shot. Don’t take antibiotics for a cold or flu. These illnesses are viruses, not infections. Overuse of antibiotics contributes to the deadly antibiotic-resistant strains of bacteria. If you get the seasonal flu, treat with over-the-counter medicines. If you get a cold, take a zinc, vitamin C and Echinacea preparation to reduce the duration of the symptoms.
All the Best!