Staying healthy during the winter months requires some extra attention to wellness due to the colder weather and potential seasonal illnesses. My son just went back to college and got COVID his first week back. In Kansas, we have three new variants not covered by the vaccine and boosters.
Here are some tips for employees to stay healthy during winter:
Practice Good Hygiene:
Regularly wash your hands with soap and water, and use hand sanitizer when soap is not available. When you are finished washing your hands use the paper towel to turn off the sink and open the door so you are not re-contaminating yourself. This helps prevent the spread of germs and illnesses.
Get Vaccinated:
Consider getting a flu shot and any other recommended vaccinations. Flu and other illnesses are more common during the winter months.
Stay Active:
Engage in regular physical activity to boost your immune system and stay energized. This could include indoor exercises, yoga, or even a brisk walk during sunny days.
Eat Nutritious Foods:
Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. These nutrients help support your immune system.
Stay Hydrated:
Even though it's cold, your body still needs hydration. Drink plenty of water, herbal teas, and warm beverages to stay hydrated.
Boost Your Immunity:
Eat foods high in vitamin C (citrus fruits, berries), vitamin D (fatty fish, fortified dairy), and zinc (nuts, seeds, legumes) to strengthen your immune system. By some reports, Vitamin D is more effective than the flu shot.
Dress Appropriately:
Wear warm clothing, including layers, gloves, scarves, and a hat. Dressing warmly helps prevent cold-related illnesses and discomfort.
Manage Stress:
Winter can bring about increased stress due to holidays and weather-related challenges. Practice stress-relief techniques like deep breathing, meditation, or engaging in hobbies you enjoy. I love to color in adult coloring books for stress relief.
Maintain Sleep Routine:
Prioritize adequate sleep. A consistent sleep schedule helps your body recharge and maintain a strong immune system. If you have a wearable tracker such as an Oura ring, keep track of your stats and aim to improve them each day and night.
Ventilate Indoor Spaces:
Indoor spaces can accumulate germs and pollutants. Open windows for a few minutes daily to ventilate your home or workspace.
Stay Connected:
Loneliness and isolation can affect mental health. Maintain social connections through virtual meetups, calls, and safe outdoor activities.
Avoid Close Contact:
During peak cold and flu season, avoid close contact with people who are sick to prevent catching illnesses. This may also mean wiping down the office phones, headsets, and other equipment prior to another person using them.
Stay Informed:
Stay updated on weather conditions, road closures, and health advisories. This helps you make informed decisions about commuting and outdoor activities.
Stay Safe:
Be cautious when walking on icy surfaces and ensure your home is properly heated and ventilated to avoid cold-related accidents and illnesses.
Stay Mindful of Mental Health:
Seasonal affective disorder (SAD) can impact mental health during winter. If you experience persistent low mood, consider talking to your primary care doctor or a mental health professional.
Stay on Top of Medications:
If you have chronic health conditions or take medications, ensure you're following your healthcare provider's recommendations during the winter months.
Remember, staying healthy during winter involves a combination of physical, mental, and emotional well-being. By practicing these tips and taking proactive measures, employees can enjoy the winter season without any loss of downtime.
