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5 tips for staying healthy during winter

Woman smiling during winter

Being a research participant requires volunteers to show good health status. This can be especially hard in the winter months with darker days, cold temperatures and weakened immunity to fight off flu and other cold viruses. With 2023 upon us and a lot of new year’s resolutions around getting healthy, we did some research and found 5 key ways for our subjects to reach your winter wellness goals even during these cold months.

Check them out below.

1. Staying active

Physical exercise not only has an effect on our physical appearance, but has a tremendous effect on our mood and sleep cycle, as well as overall well-being. Moderate intensity exercises have been found to increase cellular immunity just well as higher intensity exercises.

To avoid the winter chill, we recommend the following indoor or outdoor activities that are also family-friendly. Using technology like smartwatches can help set targets, track progress, and motivate you as you go. Even if you don’t have one, learn how you can use online tools or your phone to track steps.

Outdoor Winter Wellness Tips: Brisk walk or even a winter hike, Ice skating, Tobogganing or Sledding, Skiing, or snowboarding.
Ice skating
Indoor Winter Wellness Tips: Yoga for improved flexibility, home workouts with or without equipment, Cardio on stairs or find online videos for cardio workouts like F45 cardio hit training, or dancing. You’re never too old to learn a new TikTok dance with your kids.
Family dancing at home

2. Adopt a healthy diet

Having a healthy diet is essential. It may prevent diseases, improve your mood, and boost your immune system to maintain a healthy diet. It is recommended to always plan your meals in advance, try to constantly include fruits and vegetables and a balance of various foods and, as a rule of thumb, avoid processed foods. To get more personalized advice, seek the advice of a nutritionist to help you plan your meals and overall educate yourself on the best approach to eating a balanced diet. The better you eat, the better your winter wellness will be!

Healthy diet

3. Have adequate sleep and keep a regular sleep schedule

Sleeping well is more important than many may think. A good night of sleep is essential not just for feeling rested and ready to tackle another day, but it also plays an important role in the well-functioning of our immune system. Keep in mind that, during our sleep, our body produces cytokines, which help
control the activity of immune and blood cells as well as hormones, metabolism, and overall mental well-being.

4. Schedule regular appointments with a healthcare professional

Regular medical check-ups and screenings are central to long term health and wellness. Check-ups allow healthcare workers to identify potential issues early on and address before they become more serious.

Regular medical check-ups also allow personalized recommendations based on your particular health status. For instance, as you age, your healthcare provider may suggest more frequent screenings for certain conditions such as cancer, high blood pressure, or cholesterol. They can also provide guidance and recommendations on lifestyle changes that can help prevent these conditions, such as quitting smoking, maintaining a healthy diet and weight, and getting regular exercise.

5. Don’t forget your mental health

Mental health is just as important as physical health, and it not always about simply tackling a stress full day. If you find yourself always taking care of others in the family, a self-care day is well overdue! This can include simply spending time with friends, reading, or doing an activity that brings you joy. Connecting with others is also an important part of maintaining mental health. Connect with those that energize you and speak positivity into your life. Avoiding gossiping and decreasing social media screen time has also been shown to influence mental health.

Girl seated near the sea

These winter-wellness tips will help you to stay on top of your health goals this winter. Remember to get in your steps by staying active, start early in the day and meal prep a balanced diet. Get plenty of sleep, follow up with your doctor for regular check-ups, and lastly prioritize your mental health.

With these winter wellness tips in mind, they will keep you healthy and going strong all winter long. We look forward to welcoming you into future studies, where you’ll be making a valuable contribution to medical research.

Written by Meghana Sunny, Senior Manager in Recruitment at BioPharma Services.

BioPharma Services, Inc., a Think Research Corporation and clinical trial services company, is a full-service Contract Clinical Research Organization (CRO) based in Toronto, Canada, specializing in Phase 1 clinical trials 1/2a and Bioequivalence clinical trials for international pharmaceutical companies worldwide. BioPharma has clinical facilities both in the USA and Canada with access to healthy volunteers and special populations.

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