There are many enjoyable aspects of winter; it’s fun to play in the snow, drink hot chocolate, and cuddle on the couch with a good movie. Winter also has its challenges, like the continuation of cold and flu season from fall. As the temperatures get lower and daylight hours shorter, we tend to spend more time indoors. This gives the germs so many opportunities to spread around.
Help keep your family healthy this winter by following the common-sense tips on this list. Luckily, many of the ideas presented here do double duty, supporting both physical and mental health. Wise moms know you have to take care of the whole person, body, mind, and spirit.
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Hydrate
Drinking enough water is important because the liquid makes up a large portion of our body weight. For women, that figure is around 55%, while men have around an additional 5%. It is an important component in all bodily functions, including our immune system. Water helps flush out harmful toxins and bacteria that can lead to illness. Help keep yourself and your family healthy by drinking lots of water.
Get Enough Sleep
Busy moms know a full night of sleep is a game-changer. Catching some Zs is important because when you’re asleep, your body repairs itself and regulates hormones. During our snooze, the immune system creates proteins called cytokines, which help fight off infection and inflammation, and T-cells, which are white blood cells that attack infections.
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Exercise
During the winter months, it is so tempting to stay bundled up in your bed and not be active. You need to move for both your physical and mental health. Exercise increases blood flow and white blood cell production. It also reduces stress and helps you sleep better, since physical activity releases endorphins, a hormone that makes people happy.
Wash Your Hands
People use their hands in almost every activity, which means they are exposed to all sorts of germs — especially in winter when we are in closer quarters. Touching our faces or preparing food with dirty hands has the ability to get us sick. Simply washing your hands is one of the most effective ways of staying healthy. Make sure to scrub with soap and water for 20 seconds before you eat or make a meal and after you use the bathroom or change a diaper.
Dress Warmly
During the colder months, it is important to bundle up. Bust out your favorite jackets, scarves, mittens, and hats. The body functions best when it maintains the optimal core body temperature, around 98.6°F. When a body gets too cold, energy normally used to fight off infections is diverted to keep you warm. Additionally, the body’s defense system, white blood cells, slow down.
Get Enough Vitamin D
The sun takes a vacation during winter, which means many people become vitamin D deficient. This can impact your mood and immune system. If you’re low on vitamin D, consider taking supplements and eating foods such as fish, eggs, and red meat. UV lights are another cozy alternative. Vitamin D helps our bodies absorb calcium and phosphorus, which help make strong bones and muscles.
Stock Up On Cold & Flu Meds
Even the most conscientious moms know that during the winter months, colds are almost inevitable. This is why it makes sense to have cold medication, cough drops, and other essentials on hand before anyone even sniffles. Being prepared helps ease the stress of the situation and gets everyone feeling better sooner.
Get Enough Sunlight
Sunlight is rare during the winter, but not completely absent. On the days where the sun shines, take advantage and get outside. This will improve your mood and help your body produce more vitamin D. Build a snowman, take a walk, or go sledding. Fresh air can also boost your mood and refresh your day.
Plan Social Activities
Human beings are inherently social creatures. It is easy to lose sight of that in the winter when all you want to do is hibernate like a bear. Instead of isolating yourself, make a conscious effort to stay connected to loved ones. Make plans with friends and family that you can look forward to. Take advantage of the cold by skiing or ice skating. If that’s not your thing, drinking hot chocolate at a local coffee shop is a great indoor alternative. It doesn’t matter what you do, just as long as you are in community and having fun. Your mental health will benefit from fellowship.
Meditate
December is a crazy month with many social engagements and religious observances pulling families in all directions. Be sure to carve out moments of quiet reflection amid the chaos. Meditation is a wonderful way to find inner peace. Apps such as Headspace and Insight Timer can help you get started. While you are at it, continue the practice all winter long. A calm mom can take whatever the world throws her way.
*Disclaimer: The advice on CafeMom.com is not a substitute for consultation with a medical professional or treatment for a specific condition. You should not use this information to diagnose or treat a health problem without consulting a qualified professional. Please contact your health-care provider with questions and concerns.
