As we move into winter months, colder temperatures, shorter days, and cold and flu season accompany this time of year. There are precautions you can take to stay as healthy as possible and decrease your chances of getting sick throughout the season. 

 

  • Be proactive with preventative care. Flu season starts in early October and can last until May. A flu shot not only prevents serious health complications from the seasonal flu, but it can also lessen the severity of the illness should you become sick. Additionally, it’s important to schedule yearly physicals for your entire family. An annual preventative health exam with your primary care provider is the best way to monitor any current health conditions, discuss any new concerns and ensure you’re taking the best care of your body.  

 

  • Get consistent sleep. When days get busy and our to do lists get lengthy, we typically sacrifice sleep. Since sleep affects both physical and mental health, we can’t function at our best when we are tired. You may think of the direct relationship between rest and our moods, but frequent lack of sleep raises the risk of many diseases including heart disease, obesity and dementia. Take steps to make sure you regularly get a good night’s sleep by establishing a regular bedtime and wake up time. Keeping a dark, quiet sleep environment and limiting the use of electronics before bed can also help your mind and body to wind down. If you are having trouble getting to sleep, it can be helpful to look at your daytime routine. Make sure to limit stimulants like caffeine later in the day and avoid large meals and alcohol in the evening. Getting at least 30 minutes of natural sunlight each day and including physical activity as part of your daily routine can also help to promote more restful sleep. 

 

  • Aim for a healthy lifestyle. Establishing healthy habits can be your first line of natural defense in fighting off illness this winter. To keep your immune system working properly, there are several steps you can take throughout the day to protect yourself. Maintaining a diet high in fruits, vegetables and healthy fats from nuts and fish will help boost your immune system. Prior to eating or preparing food, make sure to wash your hands for at least 20 seconds. Consuming alcohol in moderation and avoiding contact with cigarette smoke will also support a healthy immune system. Although the winter is notorious for busy months filled with holiday events, aim to keep your stress low and set aside time to relax and recharge.  

 

  • Maintain a healthy weight. Keeping off weight during the holiday season can be difficult with all the socializing, parties and favorite seasonal treats. Weight gain occurs when you take in more calories than your body needs. The NIH Body Weight Planner is a tool that can help you calculate exactly how many calories you need for your weight loss goals. To lose weight, a good rule of thumb is to eat 500 fewer calories than you burn per day. This yields a loss of about one pound per week. You can trim excess calories by limiting less healthy foods that are high in saturated fats, refined carbohydrates or sugar. Focus on eating a majority of nutrient-rich foods like whole grains, lean meats, fresh fruits and vegetables, and low-fat dairy products to fuel your body.  

 

  • Continue to stay active. Not only does physical activity help to burn off the calories you consume, which is often crucial in maintaining a stable weight, but it also helps to relieve stress and promote overall health. The American Heart Association’s physical activity recommendations are to get at least 150 minutes of aerobic exercise each week. This becomes more challenging with colder temperatures and unpredictable winter weather. Consider bundling up and walking outside to get some exercise and some sunlight as well. When the weather does not allow for outdoor activities, try online workouts, join a local gym or try a new fitness class. You can also get creative with moving your body by simply doing chores around your home such as vacuuming, reorganizing and then donating unused items to local charities. 

 

At BCDI we don’t just focus on your medical needs, but we prioritize your overall health and wellness. With our comprehensive care team, patients will be equipped with the proper information to make healthy life choices. BCDI’s registered dietitian, Beth Helmold, can help you with any wellness and dietary concerns you may have relating to your blood disorder. Visit our registered dietitian page to learn more about services provided, or give us a call at 309-692-5337 with any questions!