5 ways to stay fit and healthy this winter

shutterstock_313579430The winter can be a gloomy time of year. Some folks feel a little down in spirit as well. Luckily, with a few quick fixes, you can be poised to stay healthy and fit this winter.

1.) Exercise consistently

It’s imperative to maintain your exercise regimen during the winter. A moderate level of regular exercise has a long-term effect on immune response. A study at Appalachian State University reported that participants who went for a brisk walk several times a week reduced the number of sick days by 40 percent. Wouldn’t it be great to save those for vacation in the summer?

2.) Wash your hands

Washing your hands regularly can greatly reduce your chances of getting sick and spreading illness. It limits the transfer of bacteria, viruses, and other microbes. In the winter, we tend to sneeze more frequently. Whether we’re sick or not, this can shake up the air that we breathe and transfer germs.

3.) Kick start your diet

Make sure to eat an ample amount of vitamin C. It can boost immunity immensely. Foods rich in vitamin C include lemons, kiwi fruit, capsicum, and broccoli. If you’re struggling to amp up your intake, consider juicing using both fruits and vegetables. You can also take Emergen-C supplements if you feel yourself experiencing early cold symptoms. You can also mix it into juice and smoothies.

4.) Socialize

It can be easy to get into the habit of coming home from work, holding up with blankets, and going on a Netflix binge. Make a point to stay connected. Socializing keeps you active and reduces stress levels. You can host a dinner party, see a new museum exhibit, or plan outings with friends.

5.) Get lots of sleep

A lack of sleep can take a toll on your immune system. A recent study in Brazil found that a lack of sleep can result in a substantial decrease in the white blood cells that help to fight infection in the body. Create a relaxing routine as you prepare for bed and consider listening to mellow music or taking a relaxing bath before your turn in. Try to avoid watching TV or looking at your computer one hour prior to bed as lower light levels can boost the release of melatonin in the brain.