With the cold weather heading in, it’s a struggle to get outside and keep to normal routines. It’s especially important around this time to keep up with physical and mental health. These types of health directly interact, they need to be taken care of to feel good. Doing these activities can help with that.
Good physical health is challenging to maintain during this season of sickness. According to the Nebraska Medicines University Health Center, there are basic steps to prevent the spread of illness. Covering the mouth and nose when you cough or sneeze is vital. Making sure to wash hands regularly using soap and warm water and scrubbing for at least 20 seconds limits the spread through touch. Drinking enough water each day boosts the immune system and helps to fight viruses.
Vaccinations or immunizations are a recommended strategy to help prevent the spread of sickness. Flu shots and vaccines are offered in doctor’s offices and most other stores with pharmacies. Cold air and low humidity can cause dry, itchy skin. Protect skin by wearing lip balm, using a humidifier, limiting shower time, and applying lotion.
A few activities manage to improve the body’s physical and mental health in unison. Low vitamin D levels increases our susceptible to illnesses and negatively effects mental health. Boost these levels by eating foods high in vitamin D, like mushrooms and salmon. Diets also high in processed foods and sugar have been connected to mood disorders.
Its beneficial to retain a sleep schedule. Lack of sleep lowers the immune system. Getting seven to nine hours of sleep a night allows the body to recover and fight against sickness. A healthy amount of sleep can improve mental and emotional resilience. With less daylight in winter months, our body’s natural clock is thrown off, effecting sleep cycles and mood. To combat this, go to bed and wake up on a consistent schedule. Avoiding electronics and television before bed can help with this.
There are a few tactics meant to improve mental health. Meditation and mindfulness has shown to improve symptoms of mood disorders.
Meditating in the morning or before bed can help start the day on a calm note or clear the mind at the end of the day. Help is available to those who are new to meditation including guided meditation videos, apps, or podcasts. Meditation does not need to be a formal practice. Other activities like yoga, listening to music, or taking a walk can help with mindfulness and check-in with one’s body and mind.
The season of winter is just getting started and there are still months ahead. Continuing to keep up with health and implementing these strategies into daily life can help power through and keep being beneficial year-round.
Categories: Opinion
