Post-holiday blues combined with frigid temperatures, darker days, and flu germs can wreak havoc on employee well-being. By providing health navigation via web, mobile, and call centre support, you can ensure your members have access to trusted health articles like this one. Health navigation will also provide the critical health information resources that members need to stay healthy and happy this winter season.
Dreading winter? You don’t have to let the season get you down, despite the fact that it brings us the coldest temperatures, the darkest days, the deepest snowdrifts, and the most flu and cold germs! Follow these five tips to help your family stay healthier — and happier — all winter long.
1. Prevent Flu and Cold Infections
Most cases of cold and flu occur during the winter months. Here’s how to reduce your odds of catching these infections:
- Wash your hands often. You’ll remove any germs you’ve picked up from touching things like doorknobs and elevator buttons.
- Avoid close contact with people who seem sick. If someone’s coughing or sniffling, for instance, don’t shake hands.
- Avoid touching your face. If you haven’t washed your hands, germs can get into your body through your eyes, nose, or mouth.
- Take your medication. If you have a chronic condition, you may be more vulnerable to winter infections.
- Get a flu shot. In the general population, this reduces the risk of catching the flu by 50 to 70 percent.
2. Maintain a Healthy Diet
Eating well is important in all seasons, but there are special dietary considerations during the winter season.
Tips on how to eat better in winter:
- We’re tempted by comfort foods. Treats like warm apple pie sound delightful when it’s cold outside, but they may be loaded with sugar, fat, or salt. A low-sodium, broth-based soup, on the other hand, is healthier and may be just as comforting to eat.
- Fresh produce may seem harder to come by. Don’t let that discourage you from purchasing fruits and vegetables that are in season, like apples, carrots, and beets. Remember, too, that frozen fruits and vegetables like peas and corn are just as nutritious as fresh ones. Make sure they don’t contain added ingredients, like sauces that are high in salt.
- We need more vitamin D. Many Canadians don’t get enough of this vitamin from the sun, especially during the wintertime. Choose natural sources like salmon, or vitamin D-enriched foods like low-fat milk. You can find a full list of vitamin D-containing foods here. Also, ask your doctor whether you need a vitamin D supplement.
- We may not drink enough water. Fluids are just as important in winter as in summer. Signs you’re not getting enough water include fatigue and dry skin. Tip: Help yourself hydrate — and keep warm — by drinking hot herbal teas.
3. Get Active
Staying active in winter helps your mood, your weight, and perhaps your immune system. Need more motivation to exercise when it’s freezing outside? Try these winter fitness tips:
- Look for winter activities you’ll find fun! How about snow-shoeing, cross-country skiing, or ice-skating?
- Take it indoors. Find (or start) a walking group at your local shopping mall, or set up an exercise routine for yourself at home.
- Stay safe. Start your activity with a 10-minute warm-up, like brisk walking. Dress in layers to keep warm outdoors. If it’s dark out, wear reflective clothing and stick to well-lit places. Prevent falls by wearing slip-resistant footwear, or by exercising indoors when it’s slippery out.
4. Soothe Your Skin
Dry, uncomfortable skin is so common during the cold months that there’s even a name for it: winter itch. Apply moisturizers often throughout the day and right after bathing. Drink plenty of water. And don’t forget sunscreen — you need to apply it during every season!
5. Reduce Stress
Face it — winter puts many of us in a bad mood. During this time of year we often feel higher levels of stress, and 15 percent of us get the “winter blues.” These strategies may make you feel better:
- Increase your activity level.
- Distract yourself with a hobby or a good book.
- Meditate.
- Seek out a support group or counsellor to talk to.
These are just a few ways you and your family can avoid illness, strengthen your immune system and stay well during the winter season!
Two to three percent of Canadians develop more intense feelings of depression during the winter season. If you think you might be experiencing seasonal affective disorder (SAD), be sure to discuss your symptoms with your doctor.
For more health information, visit the health section of our blog!
Key Websites
- Health Canada: Healthy living
- The Lung Association: Infection prevention (in French only)
- Public Health Agency of Canada: Physical Activity
