As temperatures drop and darkness comes earlier in the day, many people find it more challenging to stick to healthy habits. Many of us — 5% of adults in the US to be specific — experience seasonal affective disorder (SAD) or winter depression, where less sunlight and shorter days may trigger a chemical change in the brain that leads to symptoms of depression. On top of this, the flu season generally becomes most active around December and peaks in February.
Healthcare professionals are not immune from SAD and influenza — and it’s important to remain physically, mentally, and emotionally healthy all year round to prioritize self-care, reduce stress, provide quality care to patients, and enjoy a thriving healthcare career.
This article tackles how nurses and allied health professionals can stay healthy and maintain their well-being during winter with practical tips.
Go outdoors
Going out in cold weather might seem like a bad idea, but it has a lot of health benefits — especially if you prep well (by wearing layered clothing, warm socks, and waterproof boots) before you step out in the cold. Going outdoors can increase vitamin D levels, which can help support immune health and help you fight off infections. Vitamin D deficiency can lead to poor bone health, muscle weakness, and mood changes.
Those who stay active in cold weather, such as doing cold-weather cardio, can also experience improved endurance and cardiac function. Studies have also shown that exercising in cold weather can transform white fat (belly and thigh fat) into calorie-burning brown fat.
Adding to the list of physical health benefits, going outdoors can help lower cortisol levels, which are typically higher in winter than in summer. High cortisol levels are associated with a slew of health challenges, including weight gain, high blood pressure, diabetes, heart disease, and insomnia.
Embracing nature also has many mental and emotional health benefits, such as lowering a person’s anxiety, stress, and anger levels.
Healthcare professionals can greatly benefit from making time to go out, breathe in the fresh winter air, and stay active.
Stay hydrated
When it’s cold, you’ll probably notice that you don’t crave drinking water as much as when it’s hot out. But that doesn’t mean that you won’t get dehydrated — winter dehydration is a thing, and it might be harder for people to notice just how much water they’re losing in lower temperatures. Typically, dehydration presents as dark-colored urine, headaches, fatigue, dizziness, syncope, migraine, dry lips and skin, and rapid heartbeat.
To combat winter dehydration, it’s a good idea to drink warm liquids, such as warm water and herbal teas. Eating soup and water-rich fruits and vegetables can also help increase hydration levels. On top of hydration benefits, eating nutritious food can increase vitamins A, C, and E, which can help support immune health.
To ensure that you’re not flushing out water, it’s also best to avoid drinking too much caffeine. Though people can tolerate caffeine at different levels, it’s advised to not consume more than 400 mg of caffeine, or four or five cups, daily.
Wash your hands
Viral illnesses surge during winter, and it’s important to always wash and dry your hands to avoid getting sick. Research shows that proper handwashing can reduce the risk of respiratory illness by 16% to 21% and deaths from diarrhea by up to 50%.
Healthcare professionals who are exposed to different kinds of illnesses should practice proper hand hygiene to avoid spreading viral illnesses to patients, friends, co-workers, and loved ones. The Centers for Disease Control and Prevention (CDC) recommends that handwashing last at least 20 seconds. Aside from properly washing hands, it’s also vital to dry them thoroughly to keep germs at bay.
