Simple ways to stay healthy all winter long

Germs — they seem to be everywhere during the winter months! There are not actually more germs during colder weather of course. It’s just that we’re confined indoors, often with other people, which can help germs pass easily from one person to another. The good news is that there are some simple steps you can take that can help reduce the number of times your family is affected by illness in the coming months.

Wash your hands. Many people still aren’t washing their hands often enough throughout the day, and when they do wash them, most don’t spend enough time to get their hands really clean. Did you know that studies show you must wash your hands for at least 20 seconds to remove enough germs to prevent sickness? Teach kids to sing “Happy Birthday” to themselves twice as they lather before rinsing their hands. Insist that everyone washes their hands before snacks and meals. Use hand sanitizer when you’re out and about.

Consider a humidifier. Dry winter air — indoors and out — may make it easier to get the cold or flu, some studies have found. Ask your physician whether using a humidifier while you sleep and/or during the day could help.

Get plenty of sleep. Numerous studies have shown that too little sleep can leave you vulnerable to illness. Infants, toddlers, school-age children, teenagers and adults each have their own sleep needs. While most adults do quite nicely with 7 to 9 hours a night, teenagers (ages 14-17) need about 8-10 hours each day. School-age children (ages 6-13) require 9-11 hours a day with pre-school children (ages 3-5) needing10-13 hours. Toddlers (11-14 hours per day) and infants (12-17 hours a day) need the most sleep.

Eat healthy foods. Winter is a time of comfort foods and treats. Make sure you have a well-balanced diet. Eat breakfast for a strong start, and include plenty of fruits and vegetables as snacks. Be sure to drink enough water.

Eat breakfast. Speaking of eating right, put a healthy breakfast at the top of your morning to-do list. Studies show there are many benefits of eating a quality meal early. If you feel like you’re lacking energy in the morning, eating breakfast also can give your body the fuel it needs to get energized and your brain what it needs to focus on what you’re doing. You’ll also be more likely to avoid a mid-morning slump and less tempted to reach for an unhealthy snack. Here are some great breakfast options.

Exercise daily. Studies show any amount of exercise has health benefits. Even as the weather changes, try to fit in some physical activity each day. Walking is a simple, low-impact, low-cost and beneficial form of exercise that can help you feel better. Bonus: Take a walk outside in a park or in nature, which studies show can help anyone better manage stress.

Consider a flu shot. Flu season is here. The CDC says the flu shot protects against the virus and greatly reduces the severity of symptoms should you get the flu, similar to what the COVID-19 vaccine does. If If you’re 65+ or have someone in your home who is younger than 2, you’ll want to consider pneumococcal vaccination as well, which can lower your chances of developing pneumonia. Talk to your physician to see which of these may be right for you and your family.