The winter months are notorious for bringing sickness. Influenza (flu) season begins in October and peaks between December and February. Colds are also more common during the season. Further adding to the mix of potential wintertime illnesses, COVID-19 and respiratory syncytial virus (or RSV) are swiftly circulating in the United States.

Viruses transmit more effectively in cold and dry weather, increasing your chances of coming into contact with sickness. And as cold weather drives people indoors, you’re more likely to be in close contact with someone who isn’t feeling well.

This article highlights tips for keeping yourself healthy during the winter months.

保持健康的小贴士

Winter can be hard on your health, but you’re less likely to fall ill when your body is taken care of. Consider the following tips for staying healthy:

• 及时接种疫苗. The Centers for Disease Control and Prevention recommends that everyone 6 months and older receive a flu shot, 除了极少数例外. 今年, it’s imperative to be up to date with recommended COVID-19 vaccines, 太, as more people gather indoors and COVID-19 safety precautions further wane.
• 注意卫生. Hand and respiratory hygiene are essential for preventing the spread of germs during winter. Wash your hands often or carry an alcohol-based hand sanitizer. Avoid touching your eyes, nose and mouth—and always cough or sneeze into a tissue.
• 保持水分. It may be easier to drink water in the summer heat, but staying hydrated in winter is just as critical. Wintertime benefits of staying hydrated include more energy and better skin protection.
• 保证充足的睡眠. Quality sleep is essential for your physical and mental well-being, and 太 little sleep can wreak havoc on your immune system. Adults should aim to get at least seven to nine hours of quality sleep each night.
• 继续前进. It’s recommended that adults engage in moderate-intensity aerobic activity for at least 150 minutes each week and muscle-strengthening activities two times per week. 一开始可能看起来很多, 但是如果你把它分解, that’s 30 minutes of exercise five times a week. Staying on top of your fitness during winter can be challenging, but it can help your overall health this time of year.
• 健康饮食. It’s crucial to continue eating a heart-healthy diet full of fruits, vegetables and lean proteins. Eating foods high in prebiotics (e.g., 芦笋, 香蕉, legumes and oatmeal) can also be beneficial as they feed the good bacteria in your gut.
  
• 减少饮酒量. Colder weather is often correlated with increased alcohol consumption, but it’s vital to curb your intake. Not only can alcohol provoke feelings of depression, anxiety and other mental health challenges, but excessive substance use can also weaken your immune system.
• 注意补充维生素. Taking a daily multivitamin is the most efficient way to ensure your body gets the nutrients it needs. Vitamins help your body with various critical functions. For example, vitamin D helps strengthen your bones. Since wintertime often means less sunlight, most people have a reduced ability to produce vitamin D outside this time of year. Taking a supplement may fill that gap.
• 通过自我照顾来管理压力. Stress can negatively impact your physical and mental health, so make an effort to engage in activities you enjoy. Take time to unwind and prioritize your hobbies or other activities that help you relax and recharge.

如果你感觉不舒服

No matter how careful you are, sickness happens. If you’re not feeling well, stay home and call your doctor to explain your symptoms. Since there’s some overlap between common symptoms of respiratory illnesses (e.g., flu, cold and COVID-19), it may be difficult to determine what you have. As a first step, you could take an at-home COVID-19 test.

Talk to your doctor if you have any questions about your physical or mental health during winter.

This article is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. ©2023 Zywave, Inc. 版权所有