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Tips to Stay Healthy and Active Through Winter

January 29, 2020

Find it difficult to stay healthy in the winter? Luckily there are a few things we can do to help ourselves stay healthy and active throughout the season.

Find it difficult to stay healthy in the winter? Luckily there are a few things we can do to help ourselves stay healthy and active throughout the season. | Running on Happy

Coronavirus. Influenza. Strep throat. Cold.

These are the hallmark illnesses of the winter season and they are certainly making their rounds in the northern hemisphere, there’s no doubt about that. ‘Tis the season, right? So how do we keep ourselves healthy and active through winter?

At times it seems like we’re fighting an uphill battle, especially for those of us with young kids or who work in an office with sometimes inconsiderate coworkers (ain’t nobody got time for your germs!). Luckily there are a few things we can do to help ourselves stay healthy and active throughout the season.

Find it difficult to stay healthy in the winter? Luckily there are a few things we can do to help ourselves stay healthy and active throughout the season. | Running on Happy

Tips to Stay Healthy and Active Through Winter

1. Frequent hand washing is key

This is an undisputed, and often underutilized, method of keeping illness at bay. Washing your hands frequently with soap and warm running water is an easy way to keep yourself healthy. Unfortunately, a lot of people either don’t wash their hands at all or wash them improperly. To receive the full benefit of hand washing, the washer must suds and scrub their hands for 30 seconds and rinse thoroughly under warm, running water. The scrubbing part is key — get between the fingers and under fingernails while you’re sudsing up. Rinse thoroughly.

2. Channel Dracula

I learned this trick from my daughter when she was in preschool. If you must sneeze and don’t have a tissue or towel to catch the sneeze, make like Dracula and sneeze (or cough) into the crook of your arm. It’s an effective way to catch the germies before they go spraying into the air for all to inhale.

3. Eat your fruits and veggies!

Eating a rainbow of fruits and veggies is key to maintaining a healthy, balanced microbiome. Nature has done a wonderful job at providing the types of fruits and vegetables we need most at the right times of the year. You’ll notice an abundance of oranges and citrus fruits in the winter months. These are full of vitamin C which is very effective in boosting our immune systems. Eat up!

And while we’re on the topic of food, make sure you hydrate, too. There’s nothing better than flushing the germs out with fluids. Broth, chicken soup, water, decaffeinated tea — all great options.

4. Don’t hibernate.

Fight the urge to hibernate. It might feel better in the warm comfort of your own home but getting outside and active is beneficial in so many ways. First, an active body can fight off illness quicker and more effectively than an inactive one. Second, moving your body can make you feel better by the release of endorphins after exercise. And third, by choosing outdoor activities, you’re inadvertently limiting your time indoors with potential germs. Plus regular exercise is good for your heart and your mind. Instead of hibernating, opt outside!

5. Get some rest.

Equally important to exercise is rest. Making sure you get adequate rest is really important, especially when you feel like you may be coming down with something. Rest is when our body repairs and heals itself. It’s really important to give yourself time to relax, rejuvenate, and rest.

Find it difficult to stay healthy in the winter? Luckily there are a few things we can do to help ourselves stay healthy and active throughout the season. | Running on Happy

6. Add vitamins as support.

There is a time and place for vitamins and supplements. For me, that’s year round. I take some sort of vitamin or supplement all year long. But the time of year matters when it comes to my own regimen.

A word to the wise: “the U.S. Food and Drug Administration (FDA) does not have the authority to review dietary supplement products for safety and effectiveness before they are marketed.”

Vitamins and supplements aren’t always pure. And it’s hard to know exactly what’s in what.

Be careful which vitamins and supplements you choose. Be sure to read labels and make sure you’re getting an appropriate dose of whatever it is you’re adding to your regimen. For example, some of my vitamins have added vitamin B so when I take a separate B-complex, I make sure I’m not taking both at the same time. Vitamin C is another one — it’s in lots of “mixed” vitamins. Double check to make sure you’re not overdoing it. And if you have any questions or concerns, check with your doctor.

Daily vitamins

I have found over the years there are certain vitamins I need to take daily. These include vitamin D and iron. I should technically take a B-complex daily as well but for reasons listed above, I tend to space that one out a bit. I also use tart cherry and beetroot powder as well. They are both phenomenal anti-inflammatories. They’re great for post-workout but also just in general for achy joints and bones.

Winter vitamins

The vitamins and supplements I add in the winter include vitamin C, elderberry and zinc lozenges (on an as needed, limited basis), and echinacea. I don’t take any of these daily but I do increase the frequency if I start feeling under the weather.

Can you tell I love NOW Foods? Find out why!

Find it difficult to stay healthy in the winter? Luckily there are a few things we can do to help ourselves stay healthy and active throughout the season. | Running on Happy

And no, this is not a sponsored post by NOW Foods, although I’m sure it seems like it is! I just love their products and appreciate the time they take with customers and the transparency in their manufacturing processes.

I much prefer to get my vitamins and minerals from whole foods but when I need an extra boost for one reason or another, I appreciate having NOW Foods options available to me.



How do YOU stay healthy during the winter months? Share one tip! #healthandwellness #winter #runningcoachescorner
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When it comes to winter illnesses, it’s tough to stay healthy 100% of the time. Let’s help each other by making an extra effort to wash our hands well, Dracula our sneeze, and stay home when we aren’t feeling well. Let’s stay as healthy as we can this season!

xo

Let’s talk!

What’s one tip you have to stay healthy during the winter?

Are you a hibernator or an opt-outsider?

 

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General  / Hydration & Nutrition  / Running Coaches' Corner

37 Comments


Kimberly Hatting
January 29, 2020 at 8:11 am
Reply

Ha ha ha the Dracula sneeze! I have never heard it described that way, but totally accurate 🙂 I have not really been sick (other than a few mild runny nose episodes) in several years. I do think it’s from being outside so much. I try to get outside every day if possible, and you know I avoid the treadmill with every ounce of sanity I can muster.



    Rachel
    January 29, 2020 at 3:15 pm
    Reply

    YOU are a lucky duck! That’s great that you haven’t really been sick!

    I embrace the treadmill when needed. Or when I’m being lazy and don’t want to put on all the clothes.

Deborah Brooks
January 29, 2020 at 8:13 am
Reply

It’s obviously impossible to avoid all the germs that are out there. I make an extra effort to sanitize the grocery cart handle , air plane tray etc. I also wash my hands when I come inside and before preparing food. Ok I sound a little crazy! I also think that running and exercise has increased my immune system. I have not tried elerberry I need to look into that one. Thanks for the tips!



    Rachel
    January 29, 2020 at 3:14 pm
    Reply

    Haha you don’t sound crazy at all. I was actually nodding along with your entire comment. Does that make me crazy, too? Maybe… 😉

    We have a flight coming up next month and now I’m super paranoid about the coronavirus. And the flu. But mostly corona. Maybe face masks for us.

Wendy
January 29, 2020 at 8:37 am
Reply

Getting sick is a big risk at my job! I wash my hands like it’s a side job. I really think that is the most important thing a person can do. I can’t believe the number of people who still think that going outside in the cold makes you sick. I actually have parents ask me to write notes for their kids so they don’t have to go outside at recess in the cold. Um, no….



    Rachel
    January 29, 2020 at 3:13 pm
    Reply

    Oof, yeah, you’ve got a tough one! But I’ve heard docs and nurses (and teachers!) have a really strong immune system after they’ve been at it for a while. True?

    And YES to the going outside being sick thing… and having wet hair making you sick… oof drives me crazy.

Kim G
January 29, 2020 at 8:58 am
Reply

I’ve been increasing my veggie consumption since the beginning of the year. I try to incorporate a vegetable into every meal. For the most part, I’ve been pretty good with this goal! I also wash my hands every time I touch something – I’m always concerned about picking up germs, especially at my job!



    Rachel
    January 29, 2020 at 3:09 pm
    Reply

    I noticed your meals are quite decadent no matter the time of day! I saw your post on IG stories today and it made me hungry. 🙂

Emily Holody
January 29, 2020 at 9:34 am
Reply

Great tips! Thanks!



    Rachel
    January 29, 2020 at 3:08 pm
    Reply

    Hope they help!

Judy @ Chocolaterunsjudy
January 29, 2020 at 10:04 am
Reply

I am a hibernator, but I still do get myself outside most of the time.

I blow hot & cold when it comes to vitamins, but I think I’m at a time in my life where it’s super important.

I also like Nuun Immunity.

I tend to be more vulnerable in Spring than Winter (but you never know when illness will hit!).



    Rachel
    January 29, 2020 at 3:07 pm
    Reply

    I used to be a hibernator. I’ve only recently changed my ways. And even so, I would much prefer to snuggle into a sweatshirt and sweatpants than layer up to go outside! But I know it’s good for me so I force myself out. 🙂

Nicole Drinkwater
January 29, 2020 at 12:11 pm
Reply

Great tips! I started taking a multivitamin this winter, and I take a ZMA supplement year-round. I also take vitamin c whenever I travel for an extra boost. And agree NOW is the BEST!



    Rachel
    January 29, 2020 at 3:06 pm
    Reply

    Yes, ZMA! I forgot I take that, too. I don’t take it year round though. Usually just on days I have a hard workout. I wonder if I should add it daily.

Laura S Norris
January 29, 2020 at 12:52 pm
Reply

It’s harder with a baby, but I try to get outside as much as possible during winter. I wash my hands constantly also and carry hand sanitizer for any time when I can’t wash my hands. It makes a huge difference!



    Rachel
    January 29, 2020 at 3:06 pm
    Reply

    It is harder with a baby, for sure. But it will get easier! Good call on the sanitizer!

Kate Scott
January 29, 2020 at 12:58 pm
Reply

Ooh these are great tips! I am also a big fan of vitamins for support — I take a multi, vitamin d and magnesium regularly! I also like essential oils for helping boost my spirits and I’m not sure if it’s a real thing but I’ve managed to side step almost every illness my family has and I sit by a sea salt lamp in the afternoons and evenings. Coincidence? Maybe. Other factors at play? Yes. But also, I’m not moving it anytime soon!



    Rachel
    January 29, 2020 at 3:04 pm
    Reply

    Please share where you got this magical sea salt lamp…? Because maybe I need one, too!

    I LOVE essential oils but I admittedly don’t use them as much as I’d like. I’m a little worried about not mixing them correctly with carrier oils so I tend to only use them in a diffuser which I don’t get out too often.

      Kate Scott
      January 29, 2020 at 10:06 pm

      I got it on Amazon!! Here’s a link to the exact one! https://amzn.to/2Gy4wS5 I also have a happy light. I’m like SERIOUS about all my “getting through winter” stuff! Hahaha!
      Yes, essential oils are still a little confusing to me. I actually have roll on bottles (also from Amazon) and have made a couple blends with that and fractured coconut oil or jojoba oil. I find I’ll use the roll on bottles more because I’ve already done the blending work! I find recipes on Pinterest. 🙂

        Rachel
        January 31, 2020 at 10:51 am

        Oooh thank you! I’m going to seriously considering getting one of these.

Jenn
January 29, 2020 at 2:57 pm
Reply

With a kiddo in school, it’s tough being safe from all the gross germs out there. We are avid Vitamin C takers. Obviously, hand washing and thorough cleanings are always good, and I’m a big believer in opening the windows and getting outside when we can. Right now is hard, because our pollen season has hit with a vengeance, but we do our best.



    Rachel
    January 29, 2020 at 3:03 pm
    Reply

    Whoa, you have an early pollen season!

    Yeah school = germs galore. Yuck!

Laurie
January 29, 2020 at 6:48 pm
Reply

When I was a teacher, I always wound up getting sick every winter. If I had a marathon coming up, I would tell students to put their papers down on my desk, rather than having them hand them to me to avoid touching all those germs. Now that I am retired, I get sick much less often. My immune system eventually built up, but I still got sick often during the winter.



    Rachel
    January 29, 2020 at 7:49 pm
    Reply

    I could totally see how being a teacher would make you sick all the time. That and healthcare professionals. I already wash my hands like crazy so I can’t imagine doing it more!

Debbie
January 29, 2020 at 7:32 pm
Reply

The hardest thing for me is having to deal one on one with many different clients, some of whom are either sick or coming down with something. I wash my hands all the time and try to keep my distance whenever possible.



    Rachel
    January 29, 2020 at 8:00 pm
    Reply

    I tell my clients they aren’t allowed to train when sick. They know the drill. The gym owner tells his people the same thing. Luckily my clients all have little ones so it’s easier for them to spot when they might be coming down with something.

Abby Langer
January 29, 2020 at 9:41 pm
Reply

Vitamin D is my best friend this time of year (and all year, really). I LOVE tip #2! Lol



    Rachel
    January 31, 2020 at 10:51 am
    Reply

    Same here. Vitamin D is so important. And honestly, even though I’m outside all the time in summer, I really need it year round as well.

Julie
January 30, 2020 at 9:41 am
Reply

It’s been a hard year with the babies getting the family sick! I need these to help! Great advice here.



    Rachel
    January 31, 2020 at 10:50 am
    Reply

    Babies and little kids bring home all the germies. But eventually their immune systems build up!

Sandra Laflamme
January 30, 2020 at 9:49 am
Reply

I love the idea of channeling Dracula. What a cute tip about sneezing! Getting rest is definitely key to staying healthy. Whenever I don’t do well with sleep my immune system gets bogged down. I need to get better about taking vitamins.



    Rachel
    January 31, 2020 at 10:49 am
    Reply

    I definitely feel off when I don’t get enough sleep!

Holly
January 31, 2020 at 10:19 am
Reply

Definitely wanting to hibernate over here! I have been trying to get out for a 15 minute walk when it’s not too cold or wet. I still work out at the gym but I feel like the fresh air (and when I’m lucky sunshine) is good for seasonal mood and health.



    Rachel
    January 31, 2020 at 10:49 am
    Reply

    Yes ma’am! I agree. Getting outside is such a mood booster.

Marc Pelerin
January 31, 2020 at 2:53 pm
Reply

We’re doing our best to get out as frequently as possible. It’s tough with the newborn, but we still gotta get some sun in our lives!



    Rachel
    January 31, 2020 at 8:08 pm
    Reply

    Newborns definitely make things tough! But it’s good for baby, too. <3

The Year of Everything Cancelled - Running on Happy
May 20, 2020 at 9:29 am
Reply

[…] Want to learn more about my experience with NOW Foods and why I love this company so much? Check out this post and this one! […]



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