10 Affordable Tips for a Healthier Winter

by Dr. Jill Green

How to stay healthy during cold and flu season

There are several preventative measures you can do that are either free or cost very little in order to keep you healthy this winter. Consider adding some (or all) to your routine:

1. Drink 60-90 oz water per day. Your body is 70+% water, and you need to be well-hydrated to function. Winter has low humidity and dry air, and the furnace doesn’t help as it pumps out warm, dry air. You need at least 60 oz of water per day to stay at your best. That's about 2 liters or about 8 cups.

   
   

2. Floss. I know this is so tedious and boring - yet it is also so satisfying. Honestly oral health is very important as your mouth is one of your first lines of defense. Care for it. In addition to brushing, flossing removes excess food particles and bacteria. Then rinse with mouthwash. Not only will you be feeling fresh for all those holiday parties, you’ll also be investing in your health now and the in the future. Poor oral health can lead to serious disease conditions like endocarditis in some people and increases your risk for dentures and periodontal disease. I see so many rotted teeth and horrible dental nerve pain in the ER. It really pays to invest in oral care.

   
   

3. Take 2,000-5,000 units daily of Vitamin D in the winter months. Most people are deficient or near-deficient even at the end of summer when natural Vitamin D levels are at their peak. Vitamin D plays a vital role in the body for cancer prevention (colon, breast, prostate) and immune function. It is a very complex and much-needed hormone. I like the Nature Made supplement brand or Costco’s Kirkland brand since they are USP verified. Bonus points if you throw in a daily multivitamin. Studies have not shown these to be effective in producing anything other than high-quality urine outside of the winter months. But for winter, they do improve immune health.

   
   

4. Take care of your gut with a probiotic. Probiotics taken in fall through winter have been shown to decrease the incidence of upper respiratory infections and sinusitis by 30-40%, which is pretty incredible. The most common types of probiotics are Lactobacillus, Bifidobacterium, and Streptococcus thermophilus. These should be in a form where they are kept alive and well (i.e. in supplements that need refrigeration). I get these from Kombucha, but you can certainly find it in pill form or other foods like yogurts as well. The key is keeping the strain consistent and ensuring daily dosing (or aim for at least 5 times a week).

   
   

5. Sleep. Aim for 7-8 hours per night.

   
   

6. Don’t over commit. Ahhhh, holiday parties: work parties, friend parties, social events, and functions. Everyone wants to celebrate. Pick a few that you really want to attend. Then sit on the couch and relax the rest of the season while everyone else runs around stressed out.

   
   

7. Exercise. Well…. don’t sit on the couch too much. Aim for 150 minutes of cardio a week. Extra credit for weight-bearing exercise like weightlifting, pilates, or yoga. And yes, walking counts as cardio. Even 10-minute walks count if you get to 150 minutes total in a week.

   
   

8. Neti pot or nasal saline rinse. Doing the neti pot or saline rinse in each nostril daily helps moisturize and rinse the sinuses. It will also help break up mucus, lubricate sinuses, and remove debris, viruses, and bacteria.

   
   

These next two are a bit more pricey than “nearly free” but might be worth it to some:

Get a seasonal bright light. Cloudy, gray, cold, and dark at 4:30 PM. Gotta love those Midwest winters! Light therapy improves both your mood and your immune function during winters. I’ll include a link to one here in case anyone is getting their holiday list ready. Any light like this will do, though. This is the one recommended to me by a psychiatrist colleague: https://www.amazon.com/gp/product/B00PCN4UVU/ref=ox_sc_act_title_2?smid=A1M5EIC3PTHQ2U&psc=1

Humidifier or steamer. It’s important to keep your mucosal linings of your nose, throat, and lungs moist - and the dry air does not help. Consider investing in a humidifier and running it during winter at night while you're sleeping. You can also get a facial steamer to use daily.

We are wishing everyone a healthy winter season, but you know where to find us if you need us!

Warmly,

Dr. Green