10 Tips for Staying Healthy this Winter

Posted on Nov 1 2013 - 8:51pm by Susan Bewley

10 Tips for Saying Healthy This Winter

Did you know that daylight savings time begins on Nov? For those who get this confused like me, this means we gain an extra hour of sleep. What this also means is that winter and the cold weather are also nearly here as well. Personally, I love the cold weather but am not a fan of the sleepiness that usually occurs due to the sun going down much sooner. Β The other thing I don’t love is the cold weather usually being the start of the cold and flu season. Rather than just accepting it, there are a few things you can do to not only prepare yourself for the cold weather, but also help you boost your immune system and give yourself a head start on staying fit. Below, we have our top 10 tips for staying healthy this winter!


1. Exercise

If you want to stay healthy, exercise should be your first priority! By exercising at last 30 minutes a day, you will increase your energy level and increase your heart rate. Don’t forget too that exercising a little each day will also help you stay fit during the winter, since many of us slow down during the winter month and want to spend more time indoors. Make sure to go to the gym, do aerobics in your own home, or go out running.

2. Sleep

Did you know that most of us don’t get enough sleep? A grown adult should be getting anywhere from 6 – 8 hours of sleep a night, with many of us getting much less on a regular basis. By not getting the proper amount of sleep, you aren’t giving your body the proper time to rest. This can lead to illness, weight gain, and moodiness. It is also common to want to sleep longer during the winter, especially with it getting dark that much earlier. Rather than give in, get yourself on a schedule and stick with it!

3. Eat Your Fruits & Vegetables

Remember mom ranting that you should eat all your fruits and veggies? Well, there is a reason! Though I probably don’t need to remind most of my readers, vegetables and fruits are filled with vitamins and minerals that help our body function. When our body is deficient, it will stop functioning properly. One of the first things that usually suffer is our immune system. By making sure you get your recommended servings of each, you will fight back against illness and have a lot more energy!

4. Take Zinc

Did you know zinc is great at helping boost your immune system and killing some bacteria and viruses? It can also help reduce the time you are down with the common cold or flu, allowing you to be up and about much sooner. One of the best ways to get zinc while you are on the go is with zinc lozenges, such as Cold-EEZE.

5. Watch Portions

With us spending more time indoors, it is tempting for us to eat more. Rather than spend the entire day ‘grazing’, make sure to keep healthy snacks in the house and watch your portion sizes. Remember, our body was designed to put on weight during the winter to help our ancestors survive the winter. With our modern access to food, we have to fight these instincts and stay good!

6. Drink Water

While we may be tempted to drink soda and other sugary beverages during the winter, it is also important you get in your recommended 8 glasses of water a day. Sugary sodas are especially bad for us since they are negative calories and don’t benefit the body in any way. If you are looking for caffeine, try one of the low calorie products on the market that are designed to flavor and add caffeine to regular drinking water.Β  If you are unsure where to start, you may want to consider something like Medifast Essential 1 Calorie Burn.

7. Spend Time Outdoors

If you can, bundle up and try going outdoors during the winter months. Being out in the sun helps with natural vitamin D production and can very quickly lift your mood. Instead of staying in watching TV, go out and play outside with the kids or go for a run. This extra exercise will help boost your immune system and give you more energy (as well as burn fat if you are trying to lose weight). Also, don’t forget that being out in the sun is one of the best ways to fight off wintertime depression!

8. Protect Your Skin

Speaking of spending time outdoors, don’t forget your sunscreen! One of the most common myths out there is that you can only get a sunburn during the summer. It isn’t the summer sun that gives people sunburns – it’s that people spend more time outdoors during the warm weather. When you go outdoors, remember to wear sunscreen on any exposed skin. Since you should be wearing a moisturizer anyways to keep your skin from drying out in the winter air, try finding one that has at least SPF 15 protection.

9. Re-evaluate

While some of us may not want to hear it, stress is one of the major reasons we get sick. Being stressed lowers our immune system and can hurt our overall mood. Try prioritizing what is really important to you and delegate certain things to others in your household. Let your significant other take care of the laundry or run errands together on the weekend instead of trying to fit all in before or after work. Also, if something isn’t really necessary, see if it can be eliminated or hired out to reduce stress.

10. Laugh

Don’t laugh, but there is a reason laughter is called one of the best medicines. When we laugh, it releases endorphins into the body, our body’s natural drug to make us feel good. Endorphins don’t just make us feel great but also temporarily relieve pain. As well, laughter is known to decrease stress hormones and increase infection fighting antibody counts, making us more resistant to illness during the cold season.


Susan Bewley is a professional writer who has been writing content online & in print format for over 10 years. As well, she is an alumni of the University of Louisville with a Masters Degree in Special Education. When not working as an online business consultant or ghost writing, she can be found writing on Budget Earth, on her own novel, or working with various entities in the pet industry.

102 Comments so far. Feel free to join this conversation.

  1. Michelle S November 1, 2013 at 8:55 pm - Reply

    I like that you had "take zinc" as one of the tips. I have zinc lozenges that I use when I start to feel under the weather.

  2. desiree November 1, 2013 at 9:24 pm - Reply

    thans for info

  3. Sarah L November 1, 2013 at 10:47 pm - Reply

    They are all good reminders to us. I think I'll go to bed now…

  4. Martina Tapia November 1, 2013 at 11:33 pm - Reply

    tha blog is cool

  5. Melissa Gonick November 2, 2013 at 12:04 am - Reply

    I love how water is mentioned as one of the tips. Water is the best thing you can drink!!!

  6. Lauralee Hensley November 2, 2013 at 12:31 am - Reply

    I actually take zinc everyday along with my magnesium that helps zinc work better.  I'd say besides these that if your family tends to get sick alot, ask the Doctor to take some blood and do a Vitamin D level.  There is a major problem not often talked about in the states, and that is low Vitamin D levels which is needed to help keep your immune system in check.  I think if you can't get a blood draw and a lab to determine whether or not your Vitamin D or your kids Vitamin D level is low, that you should probably take at least an over the counter supplement.  Ask a pharmacist and they could suggest the recommended levels for children and those for adults.  Did you know that nearly all children with childhood cancers test extremely low for Vitamin D.  There really logically has to be some sort of connection.  They are also doing studies on young adults with Multiple Sclerosis and low Vitamin D levels.  The higher your state is in latitude the more likely you are to have lower levels of Vitamin D.  Actually I'm great at drinking water.  I drink purified/filtered water using a Seychelle pitcher.  Did you know that the Seychelle water purifier/filter is the only water purification/pitcher that removes 100 percent of radiation.  It also removes Radon 222, Cesium, many organic solids, many biologicals, many pesticides, etc… No I don't work for the company or get any kick back, but think after researching on my own all the products out there, that this water pitcher is the best.  It removes Chlorine from the water.  Did you know Chlorine bind with organic particles in the water and can produce Cholorform (I think I spelled that right).  Cholorforms can make you much more likely to get cancer in your life time.  Some say if your drink Chlorine in your water in your lifetime and it binds with the organic particles in water, you could up to 44 percent more likely to develop cancer in your lifetime.  Also the plastic Seychelle uses for it's pitchers has as far as water filters etc., go the best kind, as it doesn't leach into the water like many types of well known commercial water pitchers with filters do.  Actually few water filters can claim to be water purifiers besides filters.  So if you want to help your immune system, I say give it the best water you can, even better than bottled water on grocery shelves.

  7. Jen Rodrigues November 2, 2013 at 12:32 am - Reply

    Good tips for the winter since winter is so tough to get through. I love number 10. Laugh which is important!! 

  8. Rhonda Best November 2, 2013 at 12:57 am - Reply

    I know I'd feel better if I could just sleep better.


  9. Renee Ashley Hanna November 2, 2013 at 1:27 am - Reply

    Thanks for these awesome tips. I have never looked at the cold weather like this. But when I think about it it does make me sleepy. I will definitely consider these tips for my family and I.

  10. Cassie Sudduth November 2, 2013 at 3:13 am - Reply

    This is an awesome post! Thank you for the reminder of what we need to do!

  11. Jennifer Fryar November 2, 2013 at 4:52 am - Reply

    Thanks for the tips!  

  12. md kennedy November 2, 2013 at 8:33 am - Reply

    I love your tips – all so straightforward and realistic.  And you #1 is the best – get off your butt!

  13. Jeanne November 2, 2013 at 9:32 am - Reply

    Drink water is one of the best tips for staying healthy and not just for the winter!!

  14. tammy saylor November 2, 2013 at 9:44 am - Reply

    Great tips will try and follow them.

  15. Kathy Lane November 2, 2013 at 10:22 am - Reply

    These are all great tips!Thanks for sharing with us.I am going to get some zinc lozenges as soon as I go to the store.I don't get enough exercise,but I am going to start walking.I just had surgery and am limited to what I can do for the next 6 weeks.

  16. Sandra Beeman November 2, 2013 at 10:28 am - Reply

    i can't think of anythinf left off this list on how ot stay "winter healthy" We know so much more now than we did on this subject. I think its about feeling well emotionally and the positive effects on our physical health that matters the most.

  17. Susan W November 2, 2013 at 10:48 am - Reply

    Most people don't know some of the the problems that soft drinks can cause. I drink a lot of soda. I went into the hospital and was very dehydrated. They asked me if I drank alot of fluids and I told them yeah, mostly diet coke. They told me soft drinks help to dehydrate you. I did not know that.

  18. molly c November 2, 2013 at 10:56 am - Reply

    i love that laughter is included!

  19. Julie Wood November 2, 2013 at 1:02 pm - Reply

    I do a lot of these important things to stay healthy this winter which is drink water, get exercise and eat plenty of fruit and vegetables. Getting enough sleep is also so important and getting a flu shot and washing your hands. Use a kleenex does not spread germs.

  20. Jessilee Raub November 2, 2013 at 1:06 pm - Reply

    This was a nice post, always nice to see reminders and new info on how to stay healthy, I always dread the winter sickness.

  21. lisa November 2, 2013 at 1:32 pm - Reply

    Those are all good tips.I am a total meat lover. I take vitamins in place of the vegetables. Not exactly good but better than nothing.

  22. Billie November 2, 2013 at 1:43 pm - Reply

    I'm pretty good about most on the list except I forget to use sunscreen.

  23. Charity Cram November 2, 2013 at 1:43 pm - Reply

    It is so true how stress can effect your health, and laughter can help relieve stress. That's mostly why, when I watch a movie, I choose a comedy =D

  24. Victoria Butler November 2, 2013 at 1:57 pm - Reply

    Moisturize! Definitely an all year round, good tip.

  25. jenna tomaszewski November 2, 2013 at 2:44 pm - Reply

    I didn't know about taking zinc, will have to start trying to take some. Especially since I'm a kindergarten teacher and once the sickness starts in the classroom it can be a while before it leaves again. Anything to shorten feeling crappy is worth a try.

  26. Michelle H November 2, 2013 at 4:05 pm - Reply

    Of all those options, I like laughter the best πŸ™‚

  27. Amy Heffernan November 2, 2013 at 5:45 pm - Reply

    Very good tips. So hard to keep up with your health in the winter. LAUGHING is the key! πŸ˜€

  28. Jessica Fortner November 2, 2013 at 6:14 pm - Reply

    It is so easy to firget sunscreen in the colder months. Thank you for the reminder! 

  29. KARENALBERTWINSLOW November 2, 2013 at 6:55 pm - Reply



  30. sara herd November 2, 2013 at 7:03 pm - Reply

    Great advice! Winter is always a rough season for colds and flu.. I do my best to keep my family happy and healthy!

  31. Debra Neiman November 2, 2013 at 7:04 pm - Reply

    Great tips, especially the Zinc.  Also add handwashing.  More viruses spread hand to hand than by airborne route.  crystalbluern at onlineok dot com

  32. sharlene November 2, 2013 at 8:00 pm - Reply

    thanks for the information,it was very useful

  33. Jean Cox November 2, 2013 at 8:19 pm - Reply

    Thank you for the reminders!  All good advice πŸ™‚

  34. Theresa M November 2, 2013 at 9:26 pm - Reply

    The one I don't do well is drink alot of water. Thanks for all the information.

  35. Sandy Cain November 2, 2013 at 9:38 pm - Reply

    Great tips!  I always take extra Vitamin C in the winter…about 4gms/day, and more than that if I feel a sniffle coming on.  Like the zinc tip, very valuable!

  36. cindy samms November 2, 2013 at 9:49 pm - Reply

    These are great tips. Should be followed basically all the time!

  37. Cynthia Cover November 2, 2013 at 10:01 pm - Reply

    I am definitely going to try the zinc this winter…we take Emergen-C every morning and evening, but I don't think it's very good for zinc.

  38. Paula Weintraut November 2, 2013 at 10:11 pm - Reply

    Like to Read this, lots of info

  39. Amber Conaway November 2, 2013 at 10:45 pm - Reply

    Awesome tips! I really need to keep myself going this winter! so hard to not get stuck in a rut!

  40. Carla November 3, 2013 at 12:58 am - Reply

    Thank you for the tips, those really help!

  41. Karen November 3, 2013 at 1:42 am - Reply

    Great tips!  I really need to stay healthy this winter.  I'm trying to eat better and exercise more so I can lose some weight.  Hopefully these steps will keep me healthier than in years past!

  42. Adriana G November 3, 2013 at 6:42 am - Reply

    I didn't know that Zinc helped with IS – thought it was only for hairloss.

  43. rochelle haynes November 3, 2013 at 8:25 am - Reply

    nice to know

  44. Maria Iemma November 3, 2013 at 8:52 am - Reply

    Thank you for the tips. I am going to try and follow them since they seem like great ways to stay healthy. 

  45. Kambrea November 3, 2013 at 8:55 am - Reply

    Good tips!  I really need to focus on drinking more water.

  46. Tammy S November 3, 2013 at 9:20 am - Reply

    Great tips! I know I tend to be lass active during the winter months, so I will take any advice I can get. Also I didn't know about Zinc. Thanks!

  47. Kaycee Kelm November 3, 2013 at 10:30 am - Reply

    So helpful and now I will be going to find some zinc!!

  48. Rebecca HM November 3, 2013 at 10:39 am - Reply

    Thank you. I needed the reminder but I didn't know about the Zinc. But definitely am going to start go walking more often and I am going to try to get more zzzzz's. If my babies will allow it of course.

  49. Adin Blankenship November 3, 2013 at 11:07 am - Reply

    These are some great tips. πŸ™‚ Thank you for sharing. The one thing I haven't tried is taking Zinc. And laugh is my best part. πŸ™‚ I haven't done much workout lately, but watching my food portion is what I do these days. 


  50. Crystal Rogers Walker November 3, 2013 at 11:14 am - Reply

    I have always taken vitamins, zinc and I exercise everyday, drink pleany of water, I know it is very important also to eat healthy foods such as fruits, veggies, and to make sure you just don't crawl in a hole for the winter because if you do you will not be happy with yourself when you come up for Spring, lol

  51. sandra davis November 3, 2013 at 1:10 pm - Reply

    great ideas!!!  Sometimes the simple things help the most.

  52. judy sizemore November 3, 2013 at 3:33 pm - Reply

    i work out daily feels good

  53. Mary Mosier November 3, 2013 at 3:58 pm - Reply

    Thanks for the tips, I certainly didn't know about zinc!! I'll have to try that.

  54. Kayla Balko November 3, 2013 at 5:13 pm - Reply

    These are all great reminders for getting into the winter season. I hear all these tips every year and think I will do them to not feel so depressed throughout the season, but then I don't work to hard on them. I should print this out and stick it on the fridge so I will see it everyday and be reminded everyday to try harder at them πŸ™‚

  55. Debra F November 3, 2013 at 6:26 pm - Reply

    Great tips!  I think if I could add one — it would be to get a flu shot!  An ounce of prevention…..

  56. The Frugal Exerciser November 3, 2013 at 7:03 pm - Reply

    I need to get some zinc.  I have increased my water intake already but I need to up my vitamins.  Thanks for the tips.

  57. Amy Perez November 3, 2013 at 7:52 pm - Reply

    thanks for th info. I've been trying to work on a few of these!

  58. Sherry Fowler November 3, 2013 at 8:18 pm - Reply

    thanks so much for the info; love your blog

  59. lana simanovicki November 3, 2013 at 8:35 pm - Reply

    this is good info i am goint to print this and put it on my fridge thank you

  60. june betts-wade November 3, 2013 at 10:32 pm - Reply


  61. Tamarae Ellis November 4, 2013 at 12:11 am - Reply

    My favorite tip is 10. To Laugh! I may have problems but laughter always makes things better!

  62. Edna Myers November 4, 2013 at 2:18 am - Reply

    Really glad I have this informative blog to come back to for fab info

  63. carla bonesteel November 4, 2013 at 9:54 am - Reply

    We just stocked up on Zinc and we already got sick!  Now my boyfriend and I are trying to get rid of these colds we've had for a couple weeks.  Hopefully we can get healthy and stay healthy!

  64. Zoey November 4, 2013 at 3:44 pm - Reply

    Oh gosh, I need to work on that sleep one!

  65. June S. November 5, 2013 at 9:05 pm - Reply

    The thing I have to remember is the portion thing, I have a hard time limiting myself at times.

  66. Carly November 6, 2013 at 5:31 am - Reply

    My biggest problem is motivating myself to exercise when it's cold outside! Even when it's available to work out indoors, all I want to do is snuggle under blankets!

  67. keyosha holmes November 6, 2013 at 6:22 am - Reply

    All of these are very good ways of staying healthy. I try doing them all, as I do want to be healthy and stay healthy!

  68. Tracy Clugh November 6, 2013 at 10:27 am - Reply

    The zinc is a great tip. I take zinc once I feel a cold coming on. It helps always.

  69. Renee Ashley Hanna November 6, 2013 at 10:35 am - Reply

    I try to exercise as much as I can. I am so busy with work and my family right now I haven't had time. These are some great tips and I will be printing them out and trying to succeed in them the best that I can. Thanks and I hope you stay healthy this winter.

  70. Tracy N November 6, 2013 at 3:03 pm - Reply

    These are some great tips, I know in the winter times it can be hard to get outside because of the cold but I am hoping to get out more this winter. And will have to try out the Zinc. Thanks!

  71. Wendy T November 6, 2013 at 4:55 pm - Reply

    I'd forgotten about zinc. Thanks for the reminder. I'm a germ-o-phobe who works in the schools. Quite a combination, kwim?! 

  72. Sherry Bracy November 7, 2013 at 1:36 pm - Reply

    Thanks for the tips! always looking for ways to keep healthy!

  73. Elisa November 7, 2013 at 6:45 pm - Reply

    thanks.  I've never found that zinc was good for me but supplementing vitamin D is also very helpful since we don't get enough sunlight in the winter time.  πŸ™‚

  74. Sweta Sonulkar November 8, 2013 at 12:23 am - Reply

    I am following your tips and will advise others too

  75. Anita L November 8, 2013 at 6:28 am - Reply

    These are some excellent tips you've mentioned and I am guilty of not doing some!  I think one problem with myself is being able to get the proper rest needed.  Perhaps it's a menopause thing.  I do need to look into Zinc, as I never heard this before.  Thank you for sharing!

  76. Barbara Stenby November 8, 2013 at 8:27 am - Reply

    Great tips I got my 1st flu shot this year because I am going through chemo & radiation so Thanks for the extra tips!

  77. amanda November 9, 2013 at 11:23 am - Reply

    i like this blog, i just saved it on my computer 

  78. amanda whitley November 9, 2013 at 10:14 pm - Reply

    thanks for the tips! i need to share with my husband. he gets sick all the time

  79. Trish F November 10, 2013 at 1:39 am - Reply

    Great tips, my husband swears by zicam.  He told me just today that he felt a cold coming on last night, loaded up on zicam and this morning all feelings of the cold were gone.  I guess that has zinc in it.

  80. Matthew Edwards November 10, 2013 at 3:22 am - Reply

    Absolutely exercise! To cold outside? Dust off that treadmill in the corner, pull out that exercise machine from under the bed…!

  81. Yuen November 10, 2013 at 4:13 am - Reply

    Winter or not, I REALLY need to exercise!

  82. Olivia November 10, 2013 at 8:37 pm - Reply

    I love the laughter tip! I hope this season I can stay healthy and have a heck of a lot of FUN!! Thanks for the great tips!!

  83. Heather Forseth Grant November 10, 2013 at 9:59 pm - Reply

    Your tips are all good, but I loved the last one….just LAUGH!! It's true, laughter can cure our ills:-)

  84. Esther November 11, 2013 at 9:45 am - Reply

    I always let my self go in the winter so this is definately something I enjoyed reading. I will try these out and hope they will help me out this winter.

  85. krystel November 11, 2013 at 6:42 pm - Reply

    these are really great tips especially for me because i have a very low immune system

  86. Linda Marie Finn November 12, 2013 at 12:37 pm - Reply

    Awesome ideas !  love number 9

  87. Lori berncich November 12, 2013 at 1:37 pm - Reply

    Looks like I need to be doing alot more things to stay healthy.

  88. Angela Craven November 12, 2013 at 2:58 pm - Reply

    I really enjoyed reading these tips. I sometimes forget to prioritize my health needs during the winter. It's easy to become complacent especially since I don't feel like being very active when it's cold. 

  89. Meghan November 13, 2013 at 1:07 pm - Reply

    Great advice! 

  90. rose paden November 13, 2013 at 7:04 pm - Reply

    Great tips for the Holidays! I sometimes get lazier as it gets colder! My energy level just drops and all that holiday food adds up the pounds real quick! 

  91. Paula Weintraut November 14, 2013 at 12:56 am - Reply

    I went to Walgreens to stock up on some of my winter vitamins and kleenex because I hate running out after I don't feel well to get what I need . But Zinc, I forgot what it was ty for the reminder. What a Great post for us thank you so much.

  92. Tammy Jackson November 14, 2013 at 10:15 am - Reply

    So glad I found your post! Excellent tips for staying healthy during the cold seasons!

  93. Laura B. November 15, 2013 at 1:43 pm - Reply

    Thank you for these tips! It truly isn\’t that difficult to be healthier, but I often overcomplicate it. It\’s a good reminder to consider the simple things like drinking more water and laughing more πŸ˜€

  94. Therese Prendergast -Rooney November 22, 2013 at 9:16 pm - Reply

    Wow I did not know laughter helps keeping you from getting sick. I am planning on watching lots of funny comedies, this winter.

  95. Jamie November 24, 2013 at 7:47 am - Reply

    great tips! I will be sure to exercise more!

  96. amy L December 5, 2013 at 7:12 pm - Reply

    These are such great reminders. I especially love the laugh one so important and the re-evaluate great advice for all.

  97. Maria P. December 11, 2013 at 9:52 pm - Reply

    great tips! tank you πŸ™‚

  98. Jackie Holmes February 23, 2014 at 10:30 pm - Reply

    Great tips!  I really need to keep up with my water intake.

  99. Shannon April 9, 2014 at 8:43 am - Reply

    Thank you for these great tips. Have a lovely day.

  100. Cami August 16, 2014 at 5:23 pm - Reply

    Great tips! I feel so much better if I spend even just a few minutes outside everyday – winter or summer!

  101. Dorothy Boucher September 14, 2014 at 2:07 pm - Reply

    I love your List πŸ™‚ and thanks for sharing it with us, I have been out of wack for a bit , going through some changes in my life but one thing I do know is that I need to get back on track because if I don’t ‘ well lets just say my weight has been a big issue with me… thanks again for share

  102. Tamra Phelps September 29, 2014 at 11:45 am - Reply

    As a diabetic, I have the most trouble with taking care of my skin in Winter. Diabetic dermatitis (dry patches) are always a problem, but Winter just adds to it!

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