8 Helpful Health and Wellness Tips for Winter

In this brief article brought to you by your friends and licensed primary care doctors at Southern Maryland Medical Group, we share 8 simple yet effective tips to help you stay healthy, happy, and energized all winter long.

Soak up the sunlight – or something similar

Winter days are short. For many, that means less exposure to sunlight. This lack can lower vitamin D levels and contribute to seasonal affective disorder (SAD) – a type of depression linked to the seasons.

Take advantage of daylight by stepping outside when the sun is shining, even if it’s just for a quick walk. On dreary days, consider using a light therapy box to boost your mood and energy levels. Don’t forget to check your vitamin D levels and supplement if needed.

Keep moving

The cold weather can make staying active feel like a chore, but regular exercise is crucial for your physical and mental health: exercise boosts your immune system, releases mood-enhancing endorphins, and helps combat winter weight gain.

If you enjoy the outdoors, bundle up and try winter sports like skiing, snowshoeing, or even a brisk walk in the snow. For those who can’t bear the excruciating cold, we suggest indoor workouts like yoga, dance classes, or strength training.

Stay hydrated

It’s easy to forget about drinking water when you’re not sweating buckets in the summer heat, but staying hydrated is just as important in winter. Dehydration can sneak up on you and leave you feeling fatigued, dizzy, or even more prone to winter colds. If plain water isn’t appealing, try herbal teas or warm lemon water.

Eat for warmth and wellness

Winter tempts us with comfort foods high in sugar, fat, and empty calories. While it’s okay to indulge occasionally, your body needs nutrient-rich foods to stay strong and fight off winter bugs. Make a conscious effort to incorporate nourishing meals like soups, stews, and casseroles packed with vegetables, lean proteins, and whole grains.

Prioritize sleep

The long nights might have you wanting to nap and hibernate, but winter is no excuse to slack on quality sleep. Aim for 7-9 hours of sleep per night and maintain a regular bedtime. A consistent sleep schedule helps regulate your mood, immune system, and overall well-being.

Bundle up and moisturize

Cold weather can lead to dry skin, frostbite, and even hypothermia if you’re not careful. Staying warm and protected is key to enjoying outdoor activities and maintaining comfort indoors. Layer your clothing when heading outdoors; when inside, use a humidifier to combat the drying effects of heaters on your skin and respiratory system.

Protect your immune system

Winter is prime time for colds, flu, and other illnesses. Wash your hands frequently, stay up to date on vaccinations, and make healthy lifestyle choices like eating well and exercising.

Mind your mental health

Fewer daylight hours, colder weather, and post-holiday blues can be tough on your mental health. In fact, depression and anxiety can are notorious for creeping up during this season. Stay connected with friends and family, practice mindfulness, journal your thoughts, and engage in hobbies you enjoy.

If you’re feeling persistently low, then don’t hesitate to seek professional help from your primary care physician or psychologist. Residents in the area are welcome to call Southern Maryland Medical Group to schedule an appointment with a licensed professional today.