Let us remain Active During Winter!
Winter is a time for hibernation. We need to take care of ourselves and make sure we are healthy when the weather turns cold, especially if we live in an area that gets cold. This can be not easy because many people don’t like being outside at this time of year, but there are ways that you can stay warm without having to go out into the elements.
Here are some tips on how to keep your body safe from freezing temperatures:
1) Dress Warmly – Make sure you wear layers to have something between yourself and the cold air. If possible, wear two pairs of socks as well; one pair inside another couple. You will also want to cover up any exposed skin with clothing or gloves. When going outdoors, try not to expose too much skin to the wind chill factor. It may feel colder than it is.
2) Eat Well – Eating right before bedtime helps us sleep better and gives us energy throughout the day. Try eating protein-rich foods such as eggs, meat, fish, dairy products, beans, nuts, seeds, etc. These provide slow-burning fuel, which keeps us feeling full longer. Also, eat plenty of vegetables, fruits, whole grains, and lean proteins. Avoid sugary snacks and drinks as they cause blood sugar spikes
which leaves us tired later.
3) Stay Hydrated – Drink lots of water each day. Water provides essential nutrients to help maintain good health. Drinking enough water allows our organs to function correctly. Our kidneys filter waste material through urine while keeping fluid levels within normal limits. Staying hydrated prevents dehydration and kidney damage. Dehydration causes fatigue, headaches, dizziness, constipation, dry mouth, thirst, muscle cramps, etc. Be careful about drinking liquids containing caffeine or alcohol
since these substances increase urination. They also dehydrate more quickly than plain water does.
4) Get Enough Sleep – Sleeping 8 hours per night has been shown to improve overall physical performance. Getting adequate rest improves mental alertness, memory retention, learning ability, reaction times, coordination, athletic abilities, and immune system functioning. A lack of sleep increases stress hormones which makes us crave sweets and other high-calorie food items. Lack of sleep also led to weight gain by causing increased appetite and decreased metabolism.
5) Exercise Regularly – Physical activity boosts endorphins, making exercise enjoyable. Exercising regularly reduces risk factors associated with heart disease, diabetes, stroke, obesity, osteoporosis, depression, anxiety, arthritis, cancer, dementia, Alzheimer’s disease, hypertension, and even premature death.
6) Keep Yourself Clean – Wash hands frequently with soap and hot water. Use hand sanitizers when soap isn’t available. Wipe down surfaces often using disinfectant wipes. Cover coughs/cold symptoms with tissues rather than coughing directly into them. Don’t share personal hygiene supplies with others.
7) Practice Good Hygiene – Brush teeth twice daily. Floss every day. Change undergarments once a week. Shower daily or use a shower cap. Wear clean underwear. Bathe regularly. Maintain regular grooming habits, including hair cuts, manicures, pedicures, etc.
8) Seek Medical Help Early – Call 911 immediately if someone appears unconscious, unresponsive, or experiencing chest pain, shortness of breath, difficulty breathing, numbness or tingling sensations, confusion, fainting spells, seizures, loss of consciousness, severe headache, vision changes, bleeding gums, nosebleeds, vomiting, diarrhea, abdominal pains, fever, chills, sore throat, earaches, neck
stiffness, backache, stiff joints, swollen glands, joint aches, flu-like symptoms, nausea, vomiting, rash, hives, itching, red eyes, ringing ears,
9) Know When To Stop Workouts – If you’re working out for an hour or two at a time, it may be too much. You can get away with doing cardio exercises like running on a treadmill or walking briskly outside three days per week but not 4 or 5 days per week. Strength training should only last 30 minutes three times a week. Do your best to avoid overtraining. Overuse injuries are common among athletes who train hard without giving their bodies sufficient recovery time between workouts.
10) Make Sure That You Have Proper Equipment – Warm clothes that fit well are essential. Shoes that have proper support. Gloves to protect from cold weather conditions. Ankles braces to keep feet warm. Socks made of wool or fleece insulate against heat loss. Sunscreen lotion protects skin from sunburn. Sunglasses prevent eye strain caused by bright lights. Hats cover heads from wind chill. Headphones block noise, so we don’t hear loud noises around us.
What are the Foods to eat during winter to gain energy?
Beans contain lots of protein and fiber. These foods aid weight control because
they fill you up quickly. They also lower bad LDL. Soybeans are high in iron and
calcium. Lentils are rich in folate, magnesium, potassium, copper, zinc, phosphorus,
manganese, vitamin B6, niacin, riboflavin, thiamine, pantothenic acid, folic acid,
biotin, and vitamins C and E.
Black-eyed peas are packed with nutrients, including antioxidants, selenium, and
dietary fibers. Split peas are loaded with minerals, especially phosphorous,
potassium, and sodium. Chickpeas provide more protein than other types of beans.
Adzuki beans are higher in protein than black beans. Kidney beans are highly
nutritious. Edamame contains plenty of essential amino acids, making this food
perfect for vegetarians. Garbanzo beans are high in protein, carbohydrates, and
Cranberry beans have been found to reduce urinary tract infections. Lima beans are
an excellent source of plant sterols or phytosterols.
Egg whites are one of the best sources of protein on earth. Eggs are very versatile;
they can be used raw, cooked, hard-boiled, soft boiled, fried, scrambled, omelets,
frittatas, quiche, soufflés, etc. Egg yolks are considered unhealthy due to their fat
content, but egg white has no fat at all. An average-sized egg provides
approximately 6 grams of protein. One large egg has only 70 calories.
Yogurt is full of probiotics. Probiotic yogurt increases immunity, aids digestion, lowers cholesterol, promotes the growth of beneficial intestinal flora, prevents constipation, improves lactose tolerance, boosts mood, protects bones, fights infection, and decreases allergies.
How can I protect my skin from the extreme cold?
1) Use A Thermal Blanket Or Towel On Top Of Yourself While Sleeping – Wrap yourself up inside a thermal blanket while sleeping. It will help retain warmth during sleep. Also, wrap yourself in a towel when you go into the bathroom. Keep towels close by just in case you need them.
2) Cover Up With Scarves & Hoodies – Wearing scarfs and hoods cover most of your face and head, which reduces exposure to cold air. They also add insulation to clothing.
3) Stay Hydrated – Keeping water bottles near you all through the night allows you to stay hydrated. Staying hydrated makes sure that your internal organs remain functioning typically. Clothing needs to enable freedom of movement. Clothes must also be comfortable.
4) Dress For Comfort – Dressing according to how you feel rather than what others think about you ensures comfort.
5) Don’t Forget About Hands! – Protect hands from frostbite by wearing gloves.
It is essential to follow all the tips mentioned above to keep your body warm and protect you from various other ailments. Winter is the best season to enjoy. Therefore, always try to oppose it and function well