Is Winter Getting You Down?
Winter is such a beautiful season, but embracing everything it entails is especially hard when it doesn’t help your body feel its best.
Although exposure to cold weather may have its benefits, for many people, the change of season comes with certain health risks that may affect you physically and mentally. You may notice it in small ways, with chapped lips and dry skin, or more significantly, by getting a cold or feeling depressed.
These are all valid reasons why winter may be getting you down. However, understanding how we become more at risk of acquiring a virus or feeling unbalanced in our emotions is a necessary step to knowing what to do about them.
So, let’s talk about it: What about winter makes us more prone to disease, infection, and fatigue? What can we do at a personal level to prevent health risks and help us enjoy the season more?
What are Extracellular Vesicles?
Ever heard of extracellular vesicles, and what do they have to do with the immune system?
Watch Kaj Larsen, Solex’s CEO, as he talks about this topic and shares a scientific explanation of the role they play in our bodies and their connection to our immune system.
In this video, Kaj also shares resources to support your immune system and help you feel your best this winter!
What can You Do?
Here are a few suggestions that can help you tackle the winter season and help you feel your best, all at the same time.
Wash your hands
Washing your hands is one of the easiest and least expensive ways to protect yourself from getting sick. Although washing your hands year-round is important, it’s especially vital during winter when infections and viruses spread more efficiently in cold, dry air. We recommend keeping a hand sanitizer handy in your purse, backpack, or car in case you don’t have immediate or easy access to water. [1]
Get enough sleep
A lack of sleep can negatively affect immune cells and put the body at greater risk of infections. The main reason is the lack of cytokines, which participate in the immune response by targeting infection and inflammation. Cytokines are produced and released in our bodies when we sleep; hence, the lack of sleep creates a lack of cytokine proteins. Additionally, cytokines not only help you prevent infection, but they also help you recover and fight off infections quickly. Aim for seven to eight hours of sleep each night to keep the immune system working optimally. [2, 3, 4]
Stay hydrated
Just as it’s important to wash your hands consistently and effectively year-round, so is staying hydrated. Although people may associate dehydration with sweltering summer days, dehydration is not limited to seasons or weather but rather when the body doesn’t have enough fluid to function optimally. Identifying if you are dehydrated may be more difficult during the winter months. Still, the body loses moisture through respiration, perspiration, urination, and bodily function, regardless of the temperature or lack of physical signs it may show. The average adult needs roughly 100 ounces of water daily; make a conscious effort to keep up your water intake according to your lifestyle and personal needs. [5]
Be active
Dropping temperatures can put us in hibernation mode and make it harder to stay active. However, keeping your body moving is the best solution to overcome mental and physical illnesses that come with the winter season. Regular physical activity can help you combat health conditions and diseases, help manage weight, improve mood, boost energy, and have a better quality of life overall. During winter, you can go skiing, go on nature walks, work out at home, or go to a commercial gym; make sure to bundle up, and you'll be ready to go! [6]
Eat a Balanced Diet
Our nutrition impacts us mentally and physically. When your nutrition is unbalanced, it will make your body more prone to disease, infection, fatigue, and more.
Feed your body foods that include nutrients such as vitamins, minerals, antioxidants, carbohydrates (including starches and fiber), protein, and healthy fats. These are all nutrients your body needs to function properly and keep your immune system optimal, especially during winter.
Limit or avoid foods that don’t help your body feel its best and perform its best. During winter, try to consume foods that are in season where you live; this allows your body to eat fresh foods and add variety to your menu. [7]
Consider Taking Supplements
If your diet is not nutrient-dense or balanced, your immune system may not receive the support it needs. Consider giving your body the boost it needs by implementing supplements you may be deficient in.
Common supplements used during the winter:
Vitamin D
Vitamin C
Omega 3 (Fish oil)
Vitamin B
Zinc (among many others).
Run a Vitals Scan and talk to your physician about your specific vitamin levels and the supplement your body needs. You’ll be surprised by the change they can make in your everyday life!
Supporting Products and Resources
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SEFI Playlists
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Centers for Disease Control and Prevention. (2022, November 15). When and how to wash your hands. Centers for Disease Control and Prevention. https://www.cdc.gov/handwashing/when-how-handwashing.html
Sleep & Immunity: Can a lack of sleep make you sick? Sleep Foundation. (2023, August 15). https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity
Horizon Blue Cross Shield of New Jersey. (22, January 25). Why do viruses spread more in winter? Cold temps are key. https://www.horizonhealthnews.com/why-do-viruses-spread-more-in-winter-cold-temps-are-key/
Ryding, S. (2020, April 24). Fighting off infections through sleep. News Medical Life Sciences. https://www.news-medical.net/health/Fighting-Off-Infections-Through-Sleep.aspx
Graziano, A. (2022, December 2). The importance of Winter hydration. Massachusetts General Hospital. https://www.massgeneral.org/news/article/the-importance-of-winter-hydration#:~:text=Water%20is%20necessary%20for%20transporting,hypothermia%20if%20outdoors%20in%20winter.
Semeco, A. (2017, February 10). Exercise: The top 10 benefits of regular physical activity. https://www.healthline.com/nutrition/10-benefits-of-exercise#takeaway
Krans, B. (2023, November 20). Balanced diet: What is it and how to achieve it. Healthline. https://www.healthline.com/health/balanced-diet#what-is-it
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.