Keep Your Family Healthy This Winter

Jeffrey Millstein, MD, a primary care physician at Penn Internal Medicine Woodbury Heights, offers suggestions on how to keep your family healthy for the remainder of the winter.

Jeffrey Millstein, MD

During the winter, viruses and colds within your household can be as common as snowflakes outside.

The harsh, cold months present many unique health challenges, but a little preparation can go a long way towards preventing winter illness and injury.

By now, you have surely been inundated with information about colds and flu, so we won’t go into too much detail about those. However, there are a number of other winter health issues which do not receive as much attention, but are still important to discuss. Here are just a few things to remember:

Get Your Daily Dose of Vitamin D

Because sunlight is a bit scarce this time of the year and cooler temperatures tend to limit outdoor activities, your family may be lacking vitamin D, which is vital to bone health. Because of this, a vitamin D supplement or multivitamin may be an option, especially if there are other risk factors for osteoporosis.

Sun exposure has also been shown to improve mood and a sense of well-being. For some, the darker winter months lead to a depressed mood, commonly known as “seasonal affective disorder”, or SAD. If this is something you or a family member may be suffering from, speak with your primary care provider about effective treatment options.

On the contrary, going to the tanning salon may be taking things a bit to the extreme. Cosmetic tanning, just like excessive and unprotected sun exposure, can markedly increase skin cancer risk.

Exercise Regularly

For those who get most of their regular exercise through outdoor sports, that first frost can halt the normal routine and lead to decreased activity and weight gain. Try to find a winter alternative such as an indoor gym, swimming, calisthenics or even mall-walking so you don’t lose momentum.

By simply setting aside 20 minutes five or six times a week to focus on aerobic exercises, you can greatly lower sick days for you and your family members.

Scrub Up

Contrary to popular belief, the cold weather itself is not responsible for the prevalence of respiratory infections during this time of year. Spending more time indoors, in close contact with others, promotes the spread of colds and the flu.

The best protection includes frequent hand washing or use of hand sanitizer and avoiding unnecessary hand-to-face contact. When washing your hands, lather them up with soap for 20 seconds prior to rinsing to help eliminate all germs.

Sleep Well, But Consistent

Many people find it difficult to leave their comfy, warm beds this time of the year. The amount of daylight during the winter is more limited than in the other seasons, as mentioned above, impacting the body's sleep cycles and circadian rhythm. Sleeping more than normal could be harmful, though, as it can impact your appetite, alter your energy levels and lead to depression.

Although the lack of light may make your body feel tired and sluggish, it is important to try to stick to a schedule, regardless of the day.

Finally, it is important to keep up with your vaccinations. If you do become ill, your primary care provider can be your resource for helping decide what can be treated with supportive home remedies, versus symptoms that require office evaluation or medication.

Attentive prevention and health maintenance during the winter will make it much easier to return to warmer weather activities. Spring is only a few months away!

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