12/19/2025
Reminders for cold weather!
❄️ 1. Protect your immune system
Sleep is non-negotiable: 7–9 hours keeps your immune response strong.
Stay up on vaccines (flu, COVID, etc.)—they matter most in winter.
Wash hands often and avoid touching your face when you’re out.
🌞 2. Don’t ignore vitamin D
Less sunlight = lower vitamin D for many people.
Get outside during daylight when you can.
Consider a vitamin D supplement if your doctor recommends it.
🥗 3. Eat for warmth and nutrients
Focus on soups, stews, and hot meals with vegetables, beans, and lean protein.
Add foods rich in vitamin C and zinc (citrus, berries, nuts, seeds).
Stay hydrated—even if you don’t feel thirsty, you still need water.
🏃♀️ 4. Keep moving (even when it’s cold)
Regular movement boosts circulation and mood.
Short indoor workouts, stretching, or walks still count.
Consistency matters more than intensity.
🧠 5. Support your mental health
Winter can affect mood—especially with shorter days.
Stick to a routine, get daylight exposure, and stay socially connected.
If you feel persistently low, don’t hesitate to reach out for support.
🧴 6. Protect your skin and airways
Use moisturizer and lip balm daily.
A humidifier can help with dry air, coughs, and sinus issues.
Bundle up—keeping warm reduces stress on your body.
☕ 7. Balance comfort and moderation
Warm drinks are great, but don’t overdo caffeine or alcohol.
Comfort foods are fine—just aim for balance, not perfection.
