Staying Healthy and Safe This Winter!

Today, December 21, 2022 marks the first official day of winter.

Here in the Northeast, the cold winter is sure to bring more snow, ice, and a season that will be hampered by what many are calling a tripledemic?of flu, respiratory syncytial virus (RSV) and COVID-19. Since the Thanksgiving holiday, we’ve seen a huge spike in upper respiratory and viral illnesses, especially in our pediatric and vulnerable older adult population. With Holiday parties, Christmas, and New Year’s just around the corner, cases are unlikely to decrease in the coming weeks.

As a Board-Certified Internal Medicine physician and Fellow of Hospital Medicine, I am often asked by friends, family, and patients how to work through a common cold or keep our immune system in tip top shape, so I felt this is a great opportunity to share a couple things we can all do proactively to stay safe and healthy this winter!

1.????Stay up to date with vaccinations

Reports indicate we’re in for a bad flu season. Make sure you get your flu vaccine and are up to date on your COVID-19 vaccines and boosters.

2.????Keep your mask handy and keep washing those hands

There are no new national mandates requiring Americans to wear masks. Although, in December, the Centers for Disease Control and Prevention (CDC) encouraged people to wear them to help slow the latest spread not only of COVID-19 but other respiratory illnesses, such as flu and RSV.?If you’re indoors or in a crowded area, consider wearing a mask. Of course, as always, make sure you’re washing hands frequently or use sanitizer.

3.????Plan and prepare a healthy and balanced diet

Between candy canes and snickerdoodle cookies, we tend to fall off from our diets around the holidays. That’s why we have new years resolutions, right?! Remember that our immune system needs proper nutrition and hydration to keep it running well and fending off viruses.

Try to be mindful of foods that are high in sugar, sodium and carbohydrates and make sure your getting a healthy variety of fruits and veggies, especially leafy greens that are rich in vitamins.

Also, between eggnogs (if that’s your thing) make sure you’re staying hydrated and drinking water. In general, people feel less thirsty during the winter and don’t drink as much water as they should. The cold air also contributes to moisture loss, so make sure you staying hydrated and drinking water throughout the day.

4.????Don’t rely on vitamins or supplements

Vitamins and supplements are a big business and a lot of people lean on them as a substitution for a proper balanced diet and lifestyle. Taking these pills don’t really do any harm, but unfortunately many scientific studies show they don’t offer a consistent benefit to help prevent problems like cardiovascular disease, heart attack, stroke or premature death. Vitamins can be taken but should not replace healthy, nutrient rich foods.

5.????Exercise every day

It’s hard to get those steps in during the cold winter months, but it’s so important to find time to be active when our nightly instincts tell us to cuddle up under a blanket and binge watch Netflix (I’ll save those recommendations for another article). Try to find opportunities to get up and move your body on a lunch break or at home after work. 30 minutes of aerobic exercise every day is a great starting point – anything that gets your heart rate up. As your body moves, oxygen and blood flow help keep your immune system finely tuned to fight off disease. If you have any chronic conditions or medications, check with your health care provider before beginning an exercise program.

6.????Get out and enjoy some fresh air and Vitamin D!

Walking outside, whenever weather allows, can offer really impressive health benefits — for your mind and your body. Wintertime means less sunlight, which means less Vitamin D. Soak it up when you can! It’s important to help our body absorb and retain calcium and phosphorus, both critical for bone health, as well as reduce cancer cell growth, help control infections and reduce inflammation.

7.????Get enough sleep

You pulled in late from the holiday Christmas party and still have a mountain of Amazon and Target boxes piling up in the basement that need to be wrapped before Christmas. I get it. But don’t sleep on the need for good sleep. Even as adults, we should be targeting 8 hours of sleep each night. That’s our time to recover and rebuild our immune system so we’re ready to fight off tomorrow’s diseases, bacteria and viruses. Get the extra sleep and throw that LEGO castle in a gift bag instead.

8.????Do what keeps you happy

Around this time, we hear a lot about seasonal depression and anxiety and many of us feel the emotional drag that comes during the cold, bleak winter months. When you can, surround yourself with the people, places, and things that bring you joy. That being said, when you need it don’t be afraid to reach out for help.

The winter certainly creates some unique challenges for all of us. Listen to your body, be aware of your surroundings, and keep to a plan and you’ll be on the right path to a happy and HEALTHY 2023!

~ S. Bhatia MD, FHM, CDIP