The long summer days of the Pacific Northwest seem designed for good health. When the sun doesn’t set until 9 or 10 p.m., there’s time to a walk, run, or roll after a full day of work. Our produce season brings nutritious foods to farmer’s markets across Washington.
Healthy living doesn’t have to end with daylight saving time. Kinwell encourages you to prioritize your health and adopt cold-weather practices and precautions as the seasons change.
Eat well
The months of fresh and local fruits and vegetables may have ended, but the season of root vegetables has just begun. As temperatures cool, recipes conveniently warm with soups and stews that use potatoes, carrots, onions, and other root stock.
Regardless of the ingredients or the season, the health goal remains the same: eat the most nutritious food available. A whole-food, plant-based diet will provide the vitamins and nutrients needed to keep you healthy.
Stay active
When it’s chilly and damp outside, it’s tempting to stay warm and dry inside, but stay active even during the short days of winter. The American Heart Association notes that cooler days can provide that best conditions for outdoor exercise. There is no heat or humidity to deal with, so you can work out longer. Exposure to daylight can provide vitamin D and boost your mood.
Prepare for cold-season workouts with proper clothing and shoes. Avoid moisture-absorbing fabrics like cotton in favor of moisture-wicking fabrics, removable fleece, and a waterproof shell. And understand that in the harshest climates, even the most committed fitness buff must respect conditions that could lead to hyperthermia and frostbite.
When it’s freezing or stormy out, stay active indoors. Put on some music and dance. Stream a yoga or Pilates workout. Even household chores can keep you moving. The American Heart Association recommends at least 150 minutes of moderate physical activity each week.
Protect your health
Cold and wet weather can challenge the immune system, leaving us susceptible to a cold, the flu, and even the latest variants of COVID-19. The Harvard Medical School notes that eating well and staying active strengthen the immune system. Boost your protection with the latest flu and COVID vaccines. Sanitize your surroundings, especially high-touch surfaces and dust collectors like carpets, floors, and furniture. As you button-up your home by closing doors and windows, make sure to check the filters on your heating system. Also consider an air purifier to filter out pollen, viruses and bacteria.
Get your rest
According to the American Academy of Sleep Medicine, 34% of adults in America sleep more through the winter months. Longer nights almost encourage hibernation, and chilly temps can discourage rising from a warm bed. Maintaining a consistent sleep routine year-round will promote the health benefits of restorative sleep. Set a regular bedtime, establish a routine of calming activities leading up to sleep; and create a comfortable place for rest.
SAD
As winter approaches so does the possibility of Seasonal Affective Disorder, also known as SAD. This is a mood disorder and symptoms include depressed mood in early fall that lasts through winter and into early spring. Symptoms improve as hours of sunlight increase in late spring and summer. The first line treatment for SAD includes light therapy at 2500-10,000 lux for 30-60 minutes alone or in combination with antidepressants. In addition, maintaining routine exercise, adequate intake of vitamin D through your diet, and participating in enjoyable activities during the dark months can also help. Talk with your Kinwell provider if you feel that you might have SAD.
Staying healthy through colder months involves a mix of common sense and healthy habits. As the old adage says, “There’s no such thing as bad weather, just bad clothing.” So break out the sweaters, hats, and gloves, then layer up and enjoy the season.
Kinwell primary care is here to help keep you stay healthy as the seasons change. Advanced primary care includes diet, fitness, sleep and behavioral health as part of the health conversation. New patients can schedule their first visit by choosing one of 16 clinics around Washington state. Or call 833-411-5469 to make an appointment.
This content is for informational purposes only and does not constitute medical advice or an endorsement.
