Winter brings a special charm with its cozy nights and festive celebrations. However, the colder months can also pose challenges to our health, such as dry, flaky skin, a higher frequency of respiratory viruses and reduced energy levels due to shorter days.
This season, make nutrition, energy and immune health your priorities with a few simple lifestyle adjustments.
Dry, itchy skin becomes a common complaint during winter. To avoid the cold weather, you spend a lot of time inside with dry indoor heating systems, which can cause your skin to lose moisture and natural oils and feel dehydrated.
While topical moisturizers play a vital role in skin health, getting the right vitamins through your diet is just as important. Three key vitamins for skin health are A, C and E.
Vitamin A helps maintain healthy skin and mucous membranes in your nose, sinuses and mouth. You can find it in foods like salmon, herring, green leafy vegetables, sweet potatoes, carrots, squash, fruits, dairy products and eggs.
Vitamin C promotes collagen production, a protein that protects your skin, especially when it comes to wound healing and skin repair. Some food sources of vitamin C include citrus fruits, tomatoes, potatoes, red and green peppers, kiwi, broccoli, strawberries, Brussels sprouts and cantaloupe.
Vitamin E, naturally present in your skin's oil, helps defend skin cells from damage. Nuts (almonds, peanuts, hazelnuts), vegetable oils (corn oil, sunflower oil, safflower oil), seeds (sunflower seeds), spinach, broccoli, kiwi, mango and tomatoes are all rich in vitamin E.
If you think you’re not getting enough of these vitamins, it’s important to talk to your healthcare provider. They will help determine if you're getting enough of these vital nutrients and help make sure you’re not getting too much. To check your vitamin levels, consider Labcorp OnDemand's Vitamin A, Vitamin C and Vitamin E Tests. These tests can provide valuable insights into your nutritional status, helping you and your provider make informed decisions about your nutrition and supplementation needs.
Remember, a balanced approach combining a nutrient-rich diet, proper hydration and appropriate skincare routines can go a long way in maintaining healthy skin throughout the winter months.
As the days grow shorter and sunlight becomes scarce, many people experience a dip in mood and energy levels. This is not uncommon, as reduced exposure to sunlight can affect our body's natural rhythms and vitamin D production. However, some people experience significant mood changes and other symptoms that meet the criteria for a condition known as seasonal affective disorder (SAD). Not all seasonal mood changes constitute SAD, which can only be formally evaluated and diagnosed by your healthcare provider.
While spending time outdoors during daylight hours can help, it's also important to consider potential underlying health issues that may contribute to fatigue and low energy.
For example, deficiencies in other vitamins besides vitamin D may be associated with fatigue. To check your vitamin levels, consider Labcorp OnDemand's Vitamin Deficiency Test, which can help determine if you're getting enough vitamin D, B12 and B9 (folate), which could affect your energy level and overall well-being.
Low iron levels are another common culprit behind fatigue. Iron helps your body produce hemoglobin, a molecule in red blood cells that carries oxygen throughout the body. So, when your body is deficient in iron, your cells may not get the oxygen they need to help you maintain stable energy levels.
If you’re concerned that your iron levels may be low, Labcorp OnDemand offers two tests that can help check blood levels:
Remember to consult with your healthcare provider to determine if these tests are appropriate for you. If your iron levels are found to be low, your healthcare team can advise whether iron supplements or dietary changes might be beneficial. Iron-rich foods to consider include lean meat and poultry, salmon, beans, lentils, nuts and green leafy vegetables.
Winter is notorious for an increase in common colds and other respiratory infections. While you can't completely avoid exposure to viruses, you can take steps to support your immune system and potentially reduce the severity and duration of illnesses.
Here are some general recommendations to boost your immune health during winter:
By implementing these strategies and working closely with your healthcare provider, you can take proactive steps in your diet and lifestyle that will help keep your skin hydrated, balance your energy levels and support your immune system. Remember, everyone's health needs are unique, so it's essential to develop a personalized approach that works best for you.
