8 Tips for Staying Healthy During the Cold and Flu Season

winter precautions

Winter is upon us, and it’s time to get ready for the cold weather. Winter can be a difficult time of year, whether in a warm climate or stuck in the middle of a blizzard. Cold weather can lead to colds, flu, and other viruses. These are all things we want to avoid during the holidays.

Staying healthy this winter can be challenging, but it doesn’t have to be impossible. Here are 10 ways to stay healthy this winter:

Stay Warm

The first step toward staying healthy during the winter is staying warm, especially if you live in a colder climate. It’s important to dress appropriately for the weather and your activities. If you’re going for a walk or jog in cold weather, wear layers and make sure your outer layer is windproof. If you’re exercising indoors, avoid overheating by dressing in layers and taking them off as you gain sweat throughout your workout session.

Wash Your Hands Often. 

This is especially important during the winter, as cold and flu viruses tend to spread more quickly. Wash your hands thoroughly with soap and water for at least 20 seconds, especially before eating and after using the bathroom.

Get Enough Sleep.

You can always get enough sleep, especially in winter when daylight hours are shorter. However, make sure you get at least eight hours every night to help keep your immune system strong and your mood stable. And if you have trouble falling asleep, try taking a nap during the day instead of resorting to sleeping pills or alcoholic beverages.

Eat Healthily

Foods such as fruits, vegetables, and whole grains are rich in vitamins and minerals that help boost your immune system during winter. These foods also contain antioxidants that fight free radicals that damage cells in our bodies and cause diseases like cancer [1]. Make sure you eat plenty of these types of foods every day so that you can stay healthy throughout the winter season.

Drink Plenty of Water!

Water helps flush out toxins from your body, making it easier for your liver to process chemicals released by stress hormones like cortisol, epinephrine, and norepinephrine (also known as fight or flight). Water also helps keep you hydrated during cold weather when you may not feel like drinking as much as you should be because you become dehydrated easily in cold temperatures due to increased breathing rate or when taking hot showers/baths to warm up, which causes increased sweating as well as dry air indoors which dries out your skin making it more prone to cracking/chapping especially if you have eczema or psoriasis which are both inflammatory conditions that can be caused by exposure.

Take Vitamins Daily.

You can’t go wrong with a daily multivitamin, but it’s essential during the winter when our bodies are under more stress than usual.

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Stay Active. 

Stay active and exercise regularly. The best way to do this is by walking or running outside. This will help you improve your mood and energy levels and boost your immune system. If you cannot go out due to the cold weather, many indoor gyms offer plenty of exercise machines and classes that can keep you fit during the winter months. Aim for at least 30 minutes of moderate-intensity activity per day.

Manage Stress.

Stress can weaken your immune system, so it’s important to find ways to manage it. For example, try relaxation techniques like deep breathing, meditation, or yoga.


Winter is hard to stay healthy, but the above seem like great ways to keep your immune system high and help you fight any winter illness that might come on. The more of these ideas you utilize in your daily routine, the more likely you’ll rest as fit as a fiddle during the cold months.

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