Category Archive

Whenever we feel like it, we can open a news app and immediately tap into the goings-on of the world. But constant exposure to the latest headlines may not be the greatest thing for our mental health — in fact, it can cause increased feelings of helplessness, overwhelm, and depression. After all, what we think about directly impacts our mental health. So, why not focus on something positive instead?

Research shows that by simply putting aside time in our day to feel gratitude, we can significantly improve our wellbeing. In fact, one particular study showed that those who regularly practice gratitude live 9% longer. This is partially due to more consistent feelings of happiness, but, more broadly, gratitude makes people motivated to take care of their health. Grateful individuals are more likely to exercise, show up to medical appointments, and maintain relationships, all of which contribute to longer, healthier lives.

The most important part of any gratitude practice is consistency. Our brains have a natural ability to adapt to new situations and systems, a feat known as neuroplasticity. Part of this natural system is the solidifying of neural pathways connected to common activities — meaning that the things you engage with the most have actual, physical impact on your brain. By dedicating yourself to a consistent gratitude practice, you can strengthen your brain’s joy-seeking neural pathways, and in turn, literally train your brain to see the world more positively!

But if you’re neglecting your exercise routine just because it’s chilly outside, you’re missing out on a variety of health benefits that only wintertime can offer you!

One benefit of cold weather is improved endurance. Your heart doesn’t have to work as hard when it’s chilly outside, plus you sweat less and expend less energy. Altogether, this means that your exercises are far more efficient in wintertime than in summertime. Research also suggests that exercising in the cold can boost your cardiovascular health, as well as decrease the risk of heart disease. Of course, you also reap all the normal benefits of regular exercise, including a reduced risk of type 2 diabetes, better mental health, and a longer lifespan.

Seasonal depression, otherwise known as Seasonal Affective Disorder (SAD), is fairly common in adults during the winter months. Treatment for SAD includes light therapy, which is exposure to direct or artificial sunlight. Maintaining your exercise routine through the winter is a great way to ensure you’re getting enough sunlight to chase away any wintertime blues. As an added bonus, you’ll also get to soak up some vitamin D, which helps support healthy bones, nerve function, and immune health.

Wintertime is also cold and flu season, which is another great reason to stay active during the colder months. Exercise naturally increases the circulation of immune cells throughout your body, helping you stay prepared for any illness that might come your way.

Some great ways to exercise this winter are:

• Neighborhood jaunts: Going for a brisk walk or jog around your neighborhood is a great way to stay active during the colder months.
• Wintertime sports: Why not make the most of the snowy weather and try snowboarding or skiing? Or, if outdoor sports aren’t your thing, look for indoor ice skating.
• Active housework: Shoveling snow is a full-body workout only available during the winter. It engages multiple muscles and can burn about as many calories as jogging or cycling. Vacuuming and sweeping are two slightly less strenuous options, if shoveling snow isn’t an option for you.
• At-home workouts: If you really don’t want to go outside, there are plenty of exercise options that you can do without ever leaving the house. Try searching the web for yoga tutorials, or head up and down your stairs to get your heartrate up.

Naturally, there are some risks associated with exercising in cold weather, especially if your area is snowy or icy. A few things to watch out for include:

• Hypothermia: This occurs when your body temperature falls below 95 degrees Fahrenheit (35 degrees Celsius). It causes a lack of coordination, mental confusion, slurred speech, shivering, sleepiness, and slow reactions. Children and the elderly are at the highest risk for hypothermia because they may be unable to communicate their symptoms. Older adults may also suffer hypothermia without even noticing, due to a diminished sensitivity to temperature changes. You can mitigate the risk of hypothermia by wearing multiple layers of clothing.
• Frostbite and chilblains: Frostbite can occur in temperatures below freezing (32 degrees Fahrenheit or 0 degrees Celsius). It occurs in three stages: cold, sore, and painful (frostnip), then the sensation of pins and needles (surface frostbite), then numbness (deep frostbite). If you notice the sensations of pins and needs or numbness, seek medical attention immediately. Frostbite is most common in your fingers, toes, nose, and ears. Chilblains, on the other hand, is caused by exposure to cold (but not freezing) damp air. The condition causes swollen patches and blisters on the hands and feet that can show up hours after being in the cold. It usually clears up within a couple weeks.
• Slips and falls: Due to an increase of snow, ice, and poor visibility, you’re more likely to slip and fall when exercising in the winter months. This can lead to bruises, fractures, or head injuries. Make sure to wear shoes with good traction and, in the case of mobility aids, only use canes with rubber tips that can grip ice or compacted snow.

The immune system, our bodies’ natural defensive system against illness and disease, is always working to keep us safe, year-round. Still, you may be wondering if there’s any way to boost your immunity in the season its needed most. Thankfully, you’re in luck — there are numerous methods to help you strengthen your immune system, hopefully helping you make it through the winter without a sniffly nose.

Healthy eating plays a large role in immunity strength. All the cells in our bodies require proper nutrition in order to function, which includes all the cells within the immune system. Malnutrition, on the other hand, represses our immune system, making the cells slow to act when encountering illness. One study from 2022 found that viral respiratory infections, like COVID-19, affect our gut microbiota. The community of beneficial bacteria that live in our GI tract — our gut microbiota — are an important part of our immune system. They help keep harmful bacteria in check by training our immune system to tell the difference between helpful and harmful bacteria. Our gut microbiota also protects our gut barrier, suppresses inflammation, and takes up space that might otherwise be used by disease-causing bacteria. Supporting your gut health means strengthening your immune system — a two in one deal! You can improve your gut health by eating a diet that includes fermented foods (like yogurt and kimchi), fiber-rich fruits and vegetables (like bananas, asparagus, and broccoli), and grains.

Exercise is another wonderful way to boost your immunity. Research shows that exercising for less than 60 minutes, as long as the exercise is moderate-to-vigorous, can stimulate your immune system and improve its defense. The term “moderate-to-vigorous” encompasses a slew of exercise. “Moderate” exercise would include walking briskly, yoga, bicycling slower than 10 miles per hour, and general yard or home repair work. “Vigorous” exercise includes jogging and running, jumping rope, step aerobics, or kickboxing. As long as you’re getting your heartrate up, you’re probably doing a great job of strengthening your immune system. The same study mentioned before also shows regular exercise improves immunoregulation — that is, it helps make sure your immune system works as intended to detect and destroy disease. Immunoregulation is important or delaying the onset of age-related conditions, helping you stay healthier for longer. However, there is such a thing as too much exercise. Training for a marathon or other athletic competition can put you at risk of getting sick.

Sleep is another vital aspect of immune system strength. When you sleep, your body produces hematopoietic stem cells, a fancy word that refers to special shapeshifting cells that can transform into whatever cells are needed at the moment. This means that the cells can become white blood cells (WBCs), a type of cell circulates through our blood, finds infections, and destroys them. Sleep also influences immune responses, and can help protect us from cardiovascular disease, cancer, neurodegenerative diseases, and other immune disorders.

Vaccinations are one of the easiest ways to keep your immune system strong and up to date on the diseases going around. Vaccines engage our immune systems by mimicking an infection. When the white blood cells discover the infection, they create antibodies, or soldiers, to fight the infection. The process of creating antibodies takes time, which could mean that you become sick before your body fights off the infection. Vaccines give your body the time needed to create antibodies, so if you do come in contact with the actual disease, your body is ready to fight it. Antibodies are only trained to recognize the specific infection they were created to fight, however, which is why different vaccines are needed for different diseases.

Stay healthy through this cold and flu season by eating well, exercising, getting enough sleep, and staying up to date on your vaccinations. Don’t wait until you’re already sick to take care of yourself, start now!