Healthy Body

Most people get out less in the winter than they do in the warmer months. It’s just easier to sit in front of the television with a cup of hot tea than it is to bundle up and brave the cold. Besides it’s too cold to participate in the activities we do in the summer.

However, the inactivity that many people experience in the winter can be detrimental to their health. No matter how healthy one’s diet is one needs exercise as well. That’s why winter is the perfect time to join a gym.

Joining a gym gives you access to numerous exercise options. You might not be able to go on a nature hike or whitewater rafting but there are plenty of options available to you at the gym. There are all sorts of equipment, classes and even indoor pools.

Working Out To Stay Well

Working out burns fat and keeps our hearts healthy. It reduces our risk for many diseases and ailments. It increases our metabolism. Did you know that studies suggest that exercise benefits our immune systems?

Regular moderate exercise can help us ward off colds and the flu.  A study of 50 women showed that those who walked briskly 5 days a week had half as many colds as those who did not exercise at all. They also had healthier immune systems with more virus- and bacteria- killing cells.

Choosing a Gym To Join

Finding a gym that you like and is convenient for you is crucial. If you join a gym and find out later that it isn’t what you wanted, you probably won’t be able to get a refund. It’s important to check out a number of gyms before deciding on one.

Location is important but it’s not everything. If there is a gym that you can stop by on your way home from work without going out of the way, by all means check it out. If it has a friendly environment and equipment and facilities that you will use, go ahead and sign up. If not, keep looking.

Some gyms offer free trial memberships. This is a great way to try them out before paying membership fees. Make sure you check out all they have to offer before deciding. It’s great if they have good equipment but if you’re looking for a fun aerobics class you’ll need to see what they have to offer in that department as well.

Even when it is freezing outside, you can stay fit by joining a gym. If you can get a friend to join with you it will be easier for you both to say motivated. Then you can spend the winter staying in shape instead of putting yourself in a position to work twice as hard in the spring.

Many people find themselves unhappy during the winter. For some, the inability to partake in their favorite summer activities leaves them bored. Others become clinically depressed due to Seasonal Affective Disorder or SAD.

SAD is believed to be caused mainly by the decreased amount of sunlight in late fall and winter. Those who are sensitive to light and predisposed to depression are likely to suffer from it. The ions in the air are also different in springtime than in the winter and studies have shown that those ions may also be partially responsible for triggering SAD.

Those with full-blown SAD are often treated with light therapy. This requires sitting in front of a source of bright light for 30 minutes or more each day. The treatment is often quite effective. Doctors often try it before prescribing drugs.

While light box therapy is a wonderful thing, there are other ways that can help ward off winter depression. If you just have a mild case of the winter blues, you may be able to keep it at bay without using a light box. Here are some things you can try.

Remaining Active

Walking has been shown to reduce the severity of winter depression. It is especially effective when done outside in sunlight. If you don’t want to brave the elements you could try walking on a treadmill or doing some other type of exercise next to a sunny window.

Getting out of the house for any activity can also be beneficial. Cabin fever is extremely common in the winter, but unless road conditions are hazardous there is no reason that you can’t get out and have fun. If all else fails, take a lesson from kids. They can always find something to do outside in the snow, whether it’s building a snowman or sleigh riding.

Eating the Right Foods

A healthy diet is an important weapon in the battle against seasonal depression. Getting enough vitamins and minerals in your diet will help your mind and body perform more efficiently. A diet high in caffeine, fat and sugar, on the other hand, can make things worse.

Of particular benefit to those with SAD is the amino acid tryptophan. Serotonin, a chemical in the brain that depression suffers don’t have enough of, is made of tryptophan. Eating tryptophan rich foods such as fish, turkey, bananas, nuts and avocados can help boost serotonin levels.

Herbal Therapy

Herbs have been used to successfully treat depression for many years. St. John’s wort and gota kola are two herbs that are frequently used. Tea made of licorice root, St. John’s wort and ginseng may be prescribed by herbalists for those with SAD. They can boost energy levels and improve mood.

SAD can be debilitating. Treating it doesn’t necessarily require drugs with dangerous side effects. Some lifestyle modifications may be all that is needed to get you back on your feet during the winter months.

With the brand new fall season shortly underway, most people are gearing up to watch their favorite shows. Not only does this signal the start of winter but is a particular time when there is the potential for weight gain.

Let’s face it; the football season has just commenced and along with favorite shows yet to come, most fans will be sitting in front of the TV with a myriad of snacks. Add to this inclement weather, lack of exercise and the need to hibernate adds a new set of eating routines that are unlike any other season. Thus, weight gain is imminent.

One could suggest it is the natural order of things; that is, to spend more time at home sitting in front of a roaring fireplace nestled in that favorite chair and watching that favorite show while consuming those favorite comfort foods.

Winter is also a time when the flu may restrict movements. The time to feed the cold, not starve the fever. Whatever the case may be, it is common for most individuals to take advantage of the winter months to enjoy heavy and high fat foods. The cycle of dieting during the rest of the year seems to wane during the winter months.

In order to maintain a healthy diet year round, and while admittedly it is hard to do especially with the holidays approaching, it is necessary to exercise as often as possible in order to avoid the inevitable weight gain that is more likely to occur during the winter months.

While there will be the occasional snacking during Sunday night football, combined with more heavier foods that are meant to warm and comfort, it will also take a great amount of effort to exercise and pay attention to how much of these high fat foods are ingested.

If you are already on a diet regimen, whether it’s counting calories or consuming prepared foods, no doubt you will want to eat snacks and other foods that are not on the diet menu. If this is the case, retain the portion control that you have utilized from the outset and exercise a bit more often to compensate for the extra calories.

Prepare homemade vegetable soups, which are not only hearty, but healthy as well. Freeze several containers to last a few weeks at a time. Winter is a problem for just about everyone when it comes to weight gain. However, the more active we stay the more likely we will emerge healthier in the spring.

Cold weather presents a number of dangers to those who venture outside. One of the most dangerous things that occur during freezing weather is hypothermia. Victims often do not realize that they are in danger until it is too late. Once hypothermia sets in, they may find it difficult to think clearly, making a bad situation worse.

The best way to combat hypothermia is to prevent it in the first place. Dressing in layers of warm, loose clothing and keeping your head covered are the most important things you can do. Staying active enough to keep warm but not tiring yourself out is also important. Even if you do all of these things it is still important to know the signs of hypothermia. Here they are:

* Uncontrollable Shivering – When you shiver the body is attempting to generate heat because it is too cold. If shivering doesn’t subside quickly that’s your body’s way of telling you that you need to seek a source of heat.

* Fatigue – Hypothermia victims will begin to feel tired or lethargic. They may also develop a sense of apathy. These symptoms make it more difficult for victims to seek help.

* Decreased Coordination – Those suffering from hypothermia become uncoordinated. They often stumbling about and become unable to do things with their hands that would normally be easy.

* Confusion – This is one of the most dangerous symptoms of hypothermia. Victims lose their ability to think coherently and make decisions. They may mumble or speak incoherently. Their mental state could render them unable to fend for themselves.

First Aid for Hypothermia

Venturing out for long periods in freezing temperature it is important not to be alone. If you fall victim to hypothermia, having someone with you could be the difference between life and death. It is much easier to recognize the signs in someone else than it is to recognize them in yourself.

If you or someone you know shows signs of hypothermia, prompt treatment is critical. Here is what needs to be done:

* Lay the person flat and keep them warm. Remove wet clothing if possible and replace it with dry clothes. Wrap the person in blankets. Be as gentle as possible because rough handling could cause cardiac arrest.

* Give the victim warm liquids if they are conscious. This will help them warm up from the inside. Be sure, however, not to give them caffeine or alcohol. These things can get in the way of the body’s natural heat production.

* If the victim is unconscious keep a check on their breathing and heartbeat. CPR or rescue breathing may become necessary.

* Call for qualified medical help as soon as possible. Hypothermia sufferers need prompt medical attention beyond first aid.

It is a known fact that depression is more common in the winter than it is in any other season. You might think that it has something to do with the colder weather. Studies have shown that winter depression is primarily caused by decreased exposure to natural light.

Winter depression, known by the medical community as Seasonal Affective Disorder (SAD), is quite common. Statistics show that as many as 6% of people in the United States have SAD. Another 10 to 20% suffer from winter blues, a milder form of SAD. More women than men get SAD, and young adults are more prone to it than children or older adults.

What Are the Symptoms of SAD?

The symptoms of SAD are similar to those of regular depression. Sufferers may experience weight gain, decreased energy and fatigue. They may have difficulty concentrating, irritability and an aversion to social situations.

The main difference between SAD and depression is that SAD only affects its sufferers in the winter. The shorter days and longer nights give people less exposure to light and it triggers depression in those with SAD. In the spring, when there are more daylight hours and the sun starts coming up earlier, symptoms subside.

Those affected by SAD often have higher sensitivity to light than others. They could experience symptoms all year if they work in buildings with no windows. Depression could even be triggered in them by long periods of cloudy weather. Winter is the main reason for decreased daylight and therefore the main trigger for Seasonal Affective Disorder.

How Is SAD Treated?

Mood stabilizers and antidepressants are sometimes used to treat SAD. The treatment that appears to be the most promising does not involve drugs. It is called light therapy.

In light therapy, a light box or other device that emits a bright light is used. Patients sit in front of the light source for a specified period of time, which varies according to the intensity of the light. This is ideally done in the morning. Studies have shown that it may be beneficial if used at any time of day, but use in the evenings could cause insomnia.

The key to success with light therapy is sticking with it. It takes time and it may be a few weeks before a patient sees results. When used consistently it can be very beneficial.

For some people depression is a problem all year. For others it comes in the winter and leaves in the spring. SAD is a serious problem. The good news is that treatment without drugs is available and in many cases it is effective. If you have the symptoms of SAD talk to your doctor about your options. You don’t have to suffer until spring.

It seems inevitable that as soon as winter arrives we settle in for the long haul and forget about exercising. While understandable, all of the work devoted to a good diet and exercise program, which most of us have been on prior to the winter months, has all but dissipated.

Exercise is not relegated to a specific season. It is important to continue an exercise routine no matter what weather conditions prevail. With obesity already established as a pandemic, especially among children, it is vital that we as adults teach children the reasons behind exercise and prepare them for a healthy lifestyle from early on. The only way we can teach proper nutrition and exercise is by example.

Thus, while we look forward to the winter months for a variety of reasons, we have to remain vigilant in our determination to continue the program we have been faithfully executing during the other three seasons.

In addition, with the holidays soon upon us it would be beneficial to begin an exercise program now, especially if there has not been any regular activity, in preparation for the occasions to come.

The fall would be the perfect time to begin preparing an exercise regimen for the entire family. In this way, when the winter comes everyone will not only be in better condition, but will be able to carry out different forms of exercise no matter what the winter holds.

We are content with sitting around a cozy fire and indulging in snacks and high fat foods as we watch Sunday night football or our favorite TV shows. The evidence shows that we are especially vulnerable to weight gain during the winter.

Therefore, if you have been exercising during the spring, summer and fall it would be a shame to stop during winter especially since it is considered a time when weight gain is almost certain. Make a promise that neither snow, nor rain, nor sleet will prevent you from carrying out your appointed exercise rounds.

One of the things that many people dread about wintertime is the flu. If you’ve ever had it, you know that it’s no fun. There is no cure for it and there is little that you can do besides wait it out. The best that modern medicine can offer is medications that might make your suffering a day or two shorter.

Flu vaccines are made available every year but they carry some pretty heavy risks. With the shortages and batches of bad vaccine that have surfaced in the past few years, it can be hard to get one even if you want to. There are ways that you can lessen your chances of getting the flu without getting a flu shot.

Keeping Your Immune System Up to Par

Your best defense against the flu is a healthy immune system. Keeping your immune system in good shape will help you fight off all diseases more effectively, including the flu. There are a few things you can do to make sure your immune system is in good shape.

* Eat a healthy, balanced diet. You need to make sure you are getting plenty of vitamins and minerals from food sources. Getting them in your diet is more effective than getting them through supplements. Fruits and vegetables provide excellent nutritional value and many of them are high in antioxidants.

* Get plenty of rest. Not getting enough rest causes you to feel tired which in turn also makes your immune system tired. It will fight off threats much more efficiently if you get the recommended 8 hours of sleep each and every night.

* Exercise. Working out will improve your overall health and get your blood pumping, circulating your disease-fighting cells. That means that they can find and attack flu germs and other germs more quickly, increasing the chance that they can fight them off before they take hold. Those who exercise also have a tendency to sleep better naturally.

Fighting Germs

A healthy immune system will fight off germs. Keeping the germs away in the first place is also a good idea. Here are some ways to do that.

* Wash your hands frequently. It’s always a good idea to wash your hands before eating, after going to the bathroom and when cooking. During flu season you’ll need to wash them more often. Using an antibacterial soap is not necessary. Just washing in warm water with plenty of soap for at least 15 seconds will get rid of most germs.

* Keep surfaces clean. This is especially important when there are kids around. Cleaning toys, tables and other surfaces with soap and water will keep germs at bay.

* Stay away from those who are sick if possible. At least try to avoid close contact with them and wash your hands as often as possible.

The flu vaccine is not the only option for avoiding the flu. By keeping your immune system healthy and avoiding exposure to those who have the flu, you can reduce your risk without exposing yourself to more risks.

Many people use the cold winter months to participate in their favorite indoor activities. There is plenty to do outside too. Skiing, sledding and building snowmen are favorite outdoor recreational activities. Some people work outdoors, making venturing out into the cold a necessity.

One of the biggest risks when you’re outside in freezing weather is frostbite. Minor cases are a nuisance. Worse cases could result in the loss of extremities. Here are some ways you can reduce the risk of frostbite.

* Dress Appropriately – It’s a no-brainer that you should dress warmly when going out during the winter. Did you know that dressing in multiple layers is better than wearing one really warm layer of clothing? It is also important to wear clothing that is not too tight. Tight clothing decreases circulation and counteracts the body’s natural heat conservation methods.

* Wear a Hat and Gloves – You lose more heat through your head than any other part of the body, so keeping it covered will keep you warmer overall. Wearing gloves will cover your fingers, one of the areas most susceptible to frostbite.

* Shed Layers If Necessary – If you start to sweat, you’ll need to remove a layer. Sweating will cool your body down and if your body cools down it will decrease circulation to the extremities. That can set the process of frostbite into motion.

* Eat Well and Drink Warm Liquids – Eating a nutritious and filling meal before heading out will keep you warmer. The digestion process will generate warmth from the inside, and a good meal will give you more energy to keep active. Warm liquids are a good way to warm up when you start to feel chilly.

* Go Inside Periodically – When it’s really cold out, it’s a good idea to go in every once in a while and warm back up. Your body will withstand the cold better and the periods of rest will keep you from getting too tired.

* Take Extra Clothes – It is essential to change clothes if the ones you are wearing get wet or sweaty. If you’re not close to home, take some extra clothes with you in case you need them. Socks are especially important.

* Keep Moving – Staying active when outdoors in cold weather is one of the best ways to keep warm and avoid frostbite. It is important, however, not to wear yourself out. Fatigue will reduce your body’s natural ability to stay warm, so you’ll need to pace yourself.

* Protect Previously Frostbitten Areas – Areas that have been frostbitten before are more likely to get frostbitten again. It’s important to pay special attention to them. Make sure they stay as warm as possible and check them frequently for signs of new frostbite.

There is nothing like sitting down and having a meal that leaves you feeling warm and healthy. Here are five foods that will accomplish this goal.

1. Homemade chicken soup. This is not only a healthy soup but also great for colds and flu. Served as a meal, it brings back memories of childhood and those snowy days of long ago. As a broth, it can sooth sore throats and is the best medicine for healing as well as providing a restful sleep.

2. Homemade vegetable soup. No matter what vegetables there are on hand, adding a can of chicken soup and a can of tomato sauce and there’s the makings for a soup that is healthy, hearty and full of nutrients. Serve it with or without elbow macaroni and it will leave you feeling sated as well as warm and fuzzy inside.

3. If you prefer a heartier soup, add fresh ground turkey instead of stew type meat. Turkey has less fat and adding vegetables will make this a more desirable and healthy soup for even the man in your home.

4. Another warm and healthy meal is chicken cacciatore. Remove the skin from the cutlets. Add a can of any type of vegetable as well as a can of tomato sauce and a can of sodium free chicken soup. It may be cooked in a crock-pot or a saucepot whichever is easier. Either way, this is one meal all will absolutely love and crave on those cold winter nights.

5. Eggplant parmigiana is another wonderful and healthy dish. Utilize low fat mozzarella and prepare the sauce from the tomatoes in your garden or purchase a can of sauce at the local supermarket. This favorite dish can be easily stored in containers. This can make for a hearty lunch or dinner with a nice side salad.

There are a myriad of recipes online, which can be printed out and saved for the winter months. Perhaps you have your own recipes handed down from generation to generation. Treat the whole family to these exquisite meals that are not only healthy but are guaranteed to make you feel warm all over.