Maintain Health Through Winter and Beyond With These Simple Tips From Nicole Avena, PhD

With a chill in the air and fewer hours of daylight, now may be a good time to assess one’s health and wellness. On top of end-of-the-year stressors around the holidays, seasonal changes can have a drastic effect on mental and physical health and wellness as well. About 10 to 20 percent of Americans suffer from mild mood swings triggered by the change of seasons, and further, physical exercise drops in cold months as motivation to stay active in winter declines, often leading to avoidable sicknesses and mental health distress. Nicole Avena, Ph. D., research neuroscientist, nutrition expert, and author of “What to Eat When You Want to Get Pregnant,” provides recommendations on how to get through winter woes and tips to improve one’s daily health and wellness routine throughout the season.

“People can fall into a funk very easily during the colder winter months,” says Dr. Nicole Avena. “Put yourself first and try these health and wellness tips for a happy and healthy winter.”

• Stop The Cold and Flu in Its Tracks. With health on everyone’s mind, avoiding the cold & flu viruses, along with other illnesses, are a top priority. Boost immunity by consuming healthy comfort foods that support the immune system, including mushrooms, garlic, and chicken soup. Take active steps to prevent illnesses by taking a supplement like vitafusion Super Immune Support, which combines immune support powerhouses like vitamin C, Zinc, and elderberry. I also like Zicam RapidMelts as it’s a cold shortening remedy that can help get rid of a cold quicker when taken at the first sign.
• Maintain good skin health. The cold air and indoor heaters can wreak havoc and dry out the skin, and in some cases, trigger eczema flare-ups. To keep skin hydrated throughout the season, make sure to drink plenty of water, use hydrating products throughout the season, and use a humidifier to make indoor air less dry. Another way to reduce eczema flare-ups and dry skin irritation is to wash clothes, linens, and masks with a hypoallergenic, fragrance-free detergent such as Arm & Hammer Sensitive Skin, Free & Clear detergent, which is specifically formulated for sensitive skin and dermatologist-tested to help avoid skin irritation and itchiness.
• Defend from Winter Allergies. As people are spending more time indoors, there are various indoor allergens to look out for, including pet dander, dust mites, and mold. Reduce the likelihood of winter allergies by vacuuming the house regularly, bathing pets often, and wiping down all surfaces. A great DIY all-purpose cleaning solution can be made by mixing 1/3 cup bleach, 1 gallon of water, and 1 teaspoon of Arm & Hammer Odor Blasters Detergent.
• Manage stress. This time of the year can be hectic as many gear up for holiday gatherings, shopping, and the new year. Reduce stress by practicing self-care, whether it’s cooking, organizing the house, or exercising. A great way to mix in exercise this season is to incorporate winter activities like ice skating, skiing, or snowboarding.
• Keep a regular sleep cycle. The holidays are a time to spend with family and friends, giving thanks, and enjoying the winter weather. So, it can be easy to stay up late, swapping holiday stories and reminiscing. However, keeping a regular sleep schedule is essential for winter wellness. The Sleep Foundation states that 7 to 9 hours of sleep each night powers the mind and restores the body and its essential functions to keep you mentally and physically fit, so prioritize sleep and your circadian rhythm so you can fully enjoy the cheer of the holiday season.
• Get some sunlight. With the days now shorter and nights longer, it can be difficult to get regular exposure to sunshine. The vitamin D that our bodies make from sun exposure is vital to our health, particularly around the winter season since there is an increased risk of getting sick as temperatures drop and we’re quick to snuggle up indoors. So, make it a point to get some fresh air and sunlight on mild days to boost your mental health and get your much needed vitamin D.

“The holiday season can bring an abundance of stress and winter chill, but making it a point to take time to care for yourself physically and mentally can ensure that you’ll have a healthy and joyful time of year this season,” says Avena.

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