As the temperatures drop and the snowflakes start to fall, it's essential to prioritize your family's health and wellness during the winter months. Cold and flu season is in full swing, and the lack of sunlight and outdoor activities can take a toll on both physical and mental health.
Here are some winter wellness tips to help keep your family healthy and happy:
Stay Hydrated: Drink plenty of water throughout the day to help keep your skin and respiratory system healthy. Avoid sugary drinks and caffeine that can dehydrate you. An easy way to do this is to have a drink during each meal including snack time. And to consume water-rich foods, such as salads, fruits, soups and juices.
Get Moving: Find indoor activities that your family enjoys, such as yoga, dancing, or indoor games. This will help keep your hearts rate up and your mood boosted. Other indoor activities for families with kids at home include: building a pillow fort, playing hide-and-seek, setting up an indoor obstacle course, baking or cooking together, creating a scavenger hunt, balloon volleyball and balloon tennis.
Boost Your Immune System: Make sure your family is getting enough vitamin C, zinc, and probiotics to help fight off colds and flu. Foods that are rich in Vitamin C include citrus fruits, leafy greens, guavas and pineapples. Fermented foods such as yogurt, kimchi, sauerkraut, miso and pickled veggies are probiotics, which help to improve the balance of your gut microbiome. The richest food sources of zinc include meat, fish, and seafood.
Practice Good Sleep Hygiene: Establish a consistent bedtime routine is important. Getting them ready for bed, reading a bedtime story and a goodnight kiss are great parenting ways. Create a cozy sleep environment to help your family get a good night's sleep such as a dark and quiet room, clean space and use white noise if needed. The ideal temperature for sleeping is between 60–69°F (15.6–20°C), but it can vary from person to person.
Stay Connected: Winter can be a isolating time, so make sure to schedule regular video calls or in-person visits with friends and family. Use Zoom, FaceTime or Skype to spend time virtually with family and friends right from your own home during dangerous driving conditions. Play games like Pictionary, Charades, Heads Up!, Scattergories, Bingo, or online trivia. Share funny stories, watch something together, or even take a virtual class together to keep the interaction fun and engaging. You can also try sharing a meal virtually or having a "pet meeting" where everyone shows off their furry friends.
Take Breaks from Screens: Encourage your family to take breaks from screens and engage in activities that promote mindfulness and relaxation, such as reading, drawing, or meditation. Make a family schedule especially when you have young children so they will have a regular and predictable structured routine to follow throughout the day. Families can draw, color, paint, read books aloud, play board games, pretend play or help each other do chores around the house.
Get Some Fresh Air and Sunshine: Whenever possible, take short walks outside or open a window to let in some fresh air. Spend time close to a window or source of light when it's too cold to go outside. Sunlight is important for your mood because it stimulates the production of serotonin, a neurotransmitter in the brain often called the "happy hormone," which helps regulate mood and can lead to feelings of well-being and contentment when exposed to sunlight.
By following these winter wellness tips, you can help keep your family healthy, happy, and thriving during the cold winter months.