Your Winter Wellness Guide

1/5/2015

With fewer hours of sunlight, staying positive in the winter can be challenging for many people. These three steps can help keep you on top of your game this season.

Step 1: Boost your overall immunity
Keeping your immune system healthy is your best defense against colds, influenza (flu) and other respiratory infections common during the winter months. A strong immune system also can help you recover faster if you do become sick. As you age, your immunity can waver, so keep it at optimal levels by looking for ways to balance your life. Adults need seven to nine hours of sleep each night. Try going to bed earlier if you’ve been skimping on sleep.

Eating well is an important part of maintaining a healthy immune system. Add yogurt or kefir, which contain good forms of bacteria, to your diet to reduce infections while improving digestion. Rely on whole foods, such as fresh fruits and vegetables, low-fat dairy, lean proteins, and whole-grain carbohydrates, to nourish your body. Stay away from processed foods whenever possible. Other ways to keep your immune system happy include:

• Enjoy tea time – Whether you prefer Earl Grey or chamomile, tea’s natural antioxidants can give your immune system an extra kick.
• Start your meal with a bowl of soup – A broth- or veggie-based soup can help keep your respiratory system running well and banish bad bacteria. If your soup contains tomato, you get the added benefit of lycopene, an antioxidant shown to lower the risk of certain cancer types.

Step 2: Do the neck check
Feeling under the weather before a workout? Do a neck check. If your symptoms are above the neck – runny nose or sore throat – feel free to head to the gym, but take the intensity down a notch or two. Moderate exercise, such as walking, can help loosen sinus congestion and increase energy levels. Experts suggest skipping a workout and resting if you have any digestive issues, chest congestion or a fever. If you have a fever, physical activity can lead to a dangerous spike in body temperature. Once you’re feeling better, gradually work your way into your exercise routine.

Step 3: Stay active indoors and out
Changes in weather and temperature can affect how you exercise during the winter. Dress appropriately in layers. The layers closest to your skin – including your socks – should be made of moisture-wicking materials to keep skin dry, while exterior layers should be wind- and water-resistant. Apply sunscreen to your face and neck before heading outdoors. According to the American Melanoma Foundation, 80 percent of the sun’s ultraviolet rays pass through even on cloudy, cooler days. Also, put on sunglasses that protect against 99 to 100 percent of UV rays.

Don’t discount non-exercise physical activity (NEPA), typically defined as a physical activity that doesn’t involve raising the heart rate. So what counts as NEPA? Performing light yard work, hunting, washing the car or doing small repairs around the house are a few examples. If you’re having trouble making time for regular exercise, have a set schedule of chores or activities that keep you moving.

The Basics of a Healthy Winter Getaway
If travel is on your agenda, protect your health with these simple tips.

• Keep germs at bay – Two weeks before you embark on your winter adventure or business trip, get your flu vaccination if you haven’t already. While traveling, avoid touching your face, and wash your hands before meals and after contact with frequently shared surfaces. Use hand sanitizer to keep your hands clean in crowded airports and on flights.
• Fit in exercise – Long periods of sitting during travel can sap your energy and even contribute to blood clots. Once you arrive at your hotel, make use of the fitness center or perform a few stretches and jumping jacks in your room. Combine physical activity and sightseeing by exploring your destination on foot or strolling through an indoor local attraction if it’s too cold for outdoor exercise.
• Stop SAD before it starts – Seasonal affective disorder (SAD) is a form of depression that typically affects people during the fall and winter months when shorter days equal less sunlight. Even those who live in areas with ample year-round sunshine may travel to regions where colder, shorter days leave you feeling a little blue. Talk with your doctor if you develop SAD symptoms, such as anxiety, sadness, or feelings of emptiness or guilt.
• Manage jet lag – According to the National Heart, Lung and Blood Institute, jet lag, which often occurs when you change time zones during travel, can cause fatigue, nausea, irritability, poor concentration and insomnia. Help prevent jet lag by gradually adjusting your sleep schedule before leaving for your trip. En route, drink plenty of water to avoid dehydration – a common side effect of flying that can worsen jet lag symptoms – and limit caffeine and alcohol both on the plane and during your stay to improve sleep quality.

About Siloam Springs Regional Hospital
Siloam Springs Regional Hospital is a 73 licensed bed facility with 42 private patient rooms. It is accredited by the State of Arkansas Department of Health Services and The Joint Commission. Some services include inpatient and outpatient surgery, emergency medicine, medical, surgical and intensive care units, obstetrics, outpatient diagnostic services and inpatient and outpatient rehabilitation. With more than 30 physicians on the medical staff, Siloam Springs Regional Hospital provides compassionate, customer-focused care. The new facility, which opened April 2012, is located at 603 N. Progress Ave. in Siloam Springs, Ark.

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