Tips to stay well during the winter
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By Lisa Peterson | University of Illinois Extension: Nutrition & Wellness
With the cold weather settling in, there is an increased risk of getting sick. Research out of the University of Southern California finds that due to being indoors more, germ droplets survive better in dry air, the flu virus transmits faster in cold air, and your immune system potentially slowing down in the cold environment. These are all the reasons you are more likely to get sick during the winter. So, what can you do? Lifestyle changes may help your body fight off that pesky cold and flu. Let’s talk about a few minor changes that can help.
First, eat a variety of fruits and vegetables. No one food can prevent or cure an illness. Fruits and vegetables are full of vitamins A, C, D, E, folic acid, and B vitamins that play a vital role in the immune system. Many of these vitamins are also antioxidants that can prevent cell damage. Food containing iron, selenium, copper, and zinc also keeps the immune system strong. Zinc is limited in fruits and vegetables but can be easily found in fish, eggs, poultry, meat, beans, nuts, whole grains, and seafood. Oysters contain more zinc than any other food. Consult a doctor before taking any supplement.
Stay active. Regular exercise may benefit immunity and help improve sleep, feel better overall, and reduce stress. Research published by Clinical and Experimental Medicine found regular exercise can lower the chances of getting sick or decrease the intensity of symptoms. Aim for 30 minutes a day, five days a week, of moderate-intensity exercise or three ten-minute bursts of movement daily.
Prioritize quality sleep. Not getting enough sleep can harm the immune system. Still feel tired after sleeping 10 hours? The quality of your sleep might be the problem. Try creating a bedtime routine to help your body relax, sleep in a cool environment, disconnect from electronic devices 30 minutes before sleep, and avoid napping after 3 pm. Adults over 18 should aim for 7 hours of sleep per night. According to the Centers for Disease Control and Prevention, 1 in 3 Americans complain about disrupted sleep.
Lastly, wash your hands frequently and avoid touching your face with unwashed hands. Viruses can live on unclean hands and enter the body through your eyes, mouth, or nose. Are you looking to start healthy habits in the new year or do you want to learn more about the pros and cons of popular diets like keto, Mediterranean, and intermittent fasting? Join Extension and JCH Wellness on January 24 at 1 pm. Sign up by calling the wellness center at 618-498-3500.
