Did winter get you down? We have tips and trips to beat the winter blues and boost your immune system so you can stay healthy and happy.

The Ultimate Winter Health Guide

The Ultimate Guide to Having a Happy and Healthy Winter

We all know how it goes in winter…The temperature drops and every day seems to be shorter than the last. With darker afternoon and colder weather, finding the motivation to stay healthy and fit can be difficult.

It’s easy to get in the habit of staying inside and binge-watching on Amazon or Netflix because it’s comfortable and “too cold” to do anything else. You’re also more likely to feel the winter blues because you’re not out getting sunlight and or activity outside. And to top it all off, ’tis the season for the flu. We know winter can be harsh, so we decided to put together our best health and wellness tips for winter to help you beat the blues and reduce the odds of catching those nasty bugs.

Use these winter health tips for a very merry season!

Stay hydrated

It’s commonly believed that you only need to drink water when its hot outside or when you’re engaged in activities that make you sweat. But, hydration is essential at any time of the year, especially during winter, when dry air takes away from the moisture in your body. Hydration has a significant effect on how your body functions. It’s essential not only for cognitive health but also for helping to regulate digestion. Start each day with a large glass of water, and don’t forget to carry a bottle with you wherever you go. It’s recommended to drink eight eight-ounce glasses of water a day to stay properly hydrated. If you feel its too cold for water, herbal tea counts as water as well!

Calm your carb cravings

Ever wonder why the colder seasons tend to ignite our cravings for more carbs and comfort foods? After you consume these delicious foods, your serotonin levels rise, making your brain think that you are happier. And as the day wears on, your carb cravings get stronger and stronger as your brain wants to experience that surge in serotonin.

To counter this, try eating a protein-packed breakfast to keep your energy levels up throughout the day and be sure to have healthy snacks on hand.

Make sure to get your healthy fats

Our body’s ideal fuel source is good, healthy fats. In the winter months, our bodies naturally prefer to hibernate as the days are shorter, and we’re moving slower. Because of this, it’s a good idea to pull back on excess carbohydrate consumption and fill your diet with nutrient-dense healthy fats instead. Healthy fats give you energy but won’t spike your insulin (the “fat-storing” hormone) as excess carbohydrates do. Also, Omega 3 fatty acids are great for reducing joint pain and stiffness as they are a natural anti-inflammatory. Studies have also shown that omega-3 fatty acids help lower levels of depression, which people commonly feel during the shorter days of winter.

Get moving

Regular exercise can contribute to good health as well as a healthy immune system. Don’t worry if you have no desire to head outdoors for your workout. There are plenty of resources online that offer a variety of workouts, including yoga, strength training, aerobics, and other body-weight exercises. Exercising can help increase your energy levels and fight off those winter blues.

Make sure you get adequate sleep

Getting the right amount of good quality sleep is one of the easiest things you can do to help keep your immune system going strong. Research shows that sleep not only helps support the body’s immune system, but lack of sleep also may negatively impact the immune system. According to the National Sleep Foundation, adults should aim for seven to nine hours of sleep per night.

Take the right supplements

Multivitamins help fill in the nutritional gaps in your diet so you can stay healthier. While a good multivitamin may not prevent colds, it can help support the immune system and encourage your body to heal faster. Also, Vitamin C is an antioxidant that supports the body’s immune system. Also, taking a high-quality Vitamin D (which we tend to lack during the winter months), and Omega 3/DHA can help with winter blues.

Cook with spices

Onions, garlic, turmeric, ginger, and cilantro are perfect for adding flavor to your dishes. Not only do they make food taste great, but they’re also shown to help improve immune function. Turmeric is a spice traditionally used in Chinese and Indian medicine. Its main active ingredient is curcumin, which has been shown to help combat several conditions, including inflammation and heart disease, and it acts as a powerful antioxidant.

Eat fermented foods

There are many benefits to eating fermented foods such as sauerkraut, kimchi, yogurt, kefir, kombucha, pickles, apple cider vinegar, etc. Not only can fermented foods improve our digestion, but they also boost our immunity. It’s estimated that 80-85% of the immune system lies in the gut. Eating fermented foods can improve your beneficial gut flora, allowing your immune system to work more effectively.

When choosing fermented foods, be sure to purchase unpasteurized products that haven’t been heated as heat destroys much of the beneficial bacteria. An even better way to ensure that you stay healthy this winter is to make your own fermented foods.

Knowing Where to Go in Case of an Emergency

If you experience any severe symptoms this winter, it's vital to seek medical care as soon as possible. Make sure you know where the nearest emergency rooms and hospitals are located in case of an emergency. Keep a list of important numbers and contacts handy, such as your doctor, pharmacist, and emergency contacts.

24/7, Emergency Care at ER of Texas

At ER of Texas, our facilities are open 24/7 to help you with any emergency medical issues during the winter season. Our compassionate team is on standby to help you with any medical emergency, big or small. We are committed to providing the best quality care and look forward to helping you stay healthy this winter!

For more information on how to stay healthy this winter, give us a ring at today! We're here for you. Have a happy and safe winter. We have 9 facilities spread across the DFW area that are OPEN 24/7 located in Hurst, Colleyville, Frisco, Highland Village, Hillcrest, Uptown, Little Elm, Mansfield, and Texoma.