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First key and foremost for health regardless of the season is SLEEP. In PubMed, we find this 2004 Prog Cardiovascular Nursing The impact of daily sleep duration on health: a review of the literature noting that "Individuals who report both an increased (more than 8 hours/day) or reduced (less than 7 hours/day) sleep duration are at modestly increased risk of all-cause mortality, cardiovascular disease, and developing symptomatic diabetes."
Set a regular bedtime that allows you to get between 7-8 hours of sleep each night.
Use the right kind of pillow for your sleep style. A side sleeper should use a pillow that keeps the head and neck aligned with the rest of the spine. I have used a pillow like this one or this one and a pillow to keep the hips aligned like one of these: rectangular body pillow, U-shaped pillow, or contour swan pillow. A back sleeper should use a pillow that preserves the cervical spine curvature with the head tilted back slightly like this.
Eliminate electronics in the bedroom - this includes televisions. EMF from electronics can lead to sleep disturbances for those sensitive to the dirty, noisy EMF. Those sensitive may want to consider investing in shielding to help them prevent the negative effects some experience with EMF. We use a meter and an EMF Neutralizer.
Keep your room cool. We have a Sleep Number bed with a dual temp system. This type of system provides the sleeper to cool or warm thier side of the bed. Our bed also allows us to adjust the firmness or softness of the mattress which is great because I could sleep on a concrete floor but the hubs likes a cushy squishy mattress.
This Pubmed article concluded that "Vitamin D has both a direct and an indirect role in the regulation of sleep." Have your D levels checked and take appropriate action if they are too low.
The 2nd key which should be a daily habit positively impacting your health regardless of season is EXERCISE. Most of us do not have a problem with too much physical activity but rather with too little. In this PubMed reference, we learn that exercise changes immune regulation by affecting leucocytes, red blood cells, and cytokines, etc.
Aim for 30-45 minutes daily preferably outside in sunlight where you increase your heart rate. Walking, swimming, weightlifting, cycling, and pilates are all excellent ways to keep moving. Don't just be a weekend warrior - move daily.
One activity that helps me keep moving is having healthy joints and getting adjusted regularly keeps my almost 60-year old self in motion and able to touch my toes in a forward bend from the hips without also bending my knees. I get checked/adjusted at least twice a month or every 7-14 days - one reason why is the studies available in PubMed conducted by Videman. I cannot assess/adjust myself so I do go see a chiropractor.
And, the 3rd key, also regardless of season (wait, wasnt this BLOG supposed to be about WINTER?), is to EAT mostly clean, minimally processed foods and make sure you are hydrated to support your health. I frequently hear that water is boring or doesn't taste good. This is because we have been conditioned to drinking soda by creative marketing schemes. We are made mostly of water. When we are in a water imbalance, there are a myriad of negative or undesirable "minor" effects including but not limited to headaches, difficulties in concentration, irritability, and sluggish feelings. The most serious undesirable effect of dehydration is death. Need more reasons to drink water? Check these PubMed references. Skip the sugary treats as we eat our way from one sweets-focused holiday beginning with Halloween through Thanksgiving pies and Christmas cookies. As little as the equivalent of one teaspoon of sugar can depress the immune function for up to 6 hours. It does not take long to find an article in PubMed on the toll sugar reaks on the immune function. Keep healthy snacks on hand and eat before the parties to avoid mindless munching on high-calorie low-nutritional value "foods". Don't keep the junk in your house and it is harder to consume. Instead keep prebiotic and probiotic rich foods/drinks handy so that you can feed your gut-microbiome-2nd brain, which is reportedly responsible for approximately 70% of immune function. Read PubMed entries on the microbiome and immune function.
Disclaimer
Make sure you are well enough to begin an exercise program before starting any aggressive physical activity - this may require you to visit a healthcare provider for an exam or evaluation.
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