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As the winter season is in full swing, it brings along colder temperatures, reduced daylight, and the ever-present flu season. This combination can make it challenging to maintain good health and well-being. However, by adopting these few simple habits, you can boost your immune system and stay healthy through the cold temperatures.


Support Your Immune System

With increased exposure to germs during winter, it’s important to support your immune system. Here are some proactive steps to strengthen your body’s ability to fight off illnesses:

  • Incorporate immunity-boosting foods into your diet, such as citrus fruits, spices, brightly colored vegetables, and nuts and seeds.
  • Ensure you’re getting an adequate intake of important vitamins and minerals, particularly Vitamin C, Vitamin D, and zinc.
  • Consider supplements, if necessary, with the guidance of your provider.


Stay Hydrated

Maintaining proper hydration is often overlooked during the winter, and we think of it as something you need in the hot summer months. Well, did you know that the cold and dry air, coupled with indoor heating, can dehydrate your body? Here are some tips to stay adequately hydrated:

  • Drink at least eight glasses of water each day.
  • Increase fluid intake by incorporating warm herbal teas, broths, or soups into your daily routine.
  • Limit caffeine and alcohol consumption, as they can dehydrate the body.


Get Outdoors When You Can

While winter may deter you from spending time outside, try to take advantage of milder days when the sun comes out or there is a break in the cold. Spending time outdoors can provide numerous benefits, including:

  • Exposure to natural sunlight, which helps regulate your body’s natural sleep-wake cycle and boosts Vitamin D production.
  • Fresh air and exercise, which can invigorate your body and mind, reducing the risk of seasonal affective disorder (SAD) and maintaining mental well-being.
  • Ensure you dress appropriately in layers, wear hats and scarves, and protect your skin from harsh winds and low temperatures.


Get Enough Sleep

Adequate sleep is vital in maintaining a strong immune system during winter. Prioritize quality sleep by following these guidelines:

  • Establish a consistent sleep schedule and try to stick to it, even on weekends.
  • Create a relaxing bedtime routine, including activities such as reading, taking a warm bath, or practicing mindfulness techniques.
  • Ensure your sleeping environment is comfortable, dark, and free from disruptive distractions, like electronic devices.


Eat Your Veggies

Incorporating vegetables into your meals has numerous health benefits. Here’s how you can get the most out of those leafy greens!

  • Opt for seasonal vegetables like kale, brussels sprouts, cabbage, and winter squash, which are rich in essential vitamins and minerals.
  • Make cooking fun and try different cooking methods such as roasting, sautéing, or making hearty soups, to give your winter meals a delicious twist.
  • If fresh produce is limited, consider frozen or canned vegetables, which retain their nutrients and are easily accessible.


About FastMed

FastMed is a leading provider of high-quality, convenient, affordable, and compassionate healthcare in 34 counties across North Carolina. FastMed serves both urban and rural communities across the state with a wide range of care options, including preventive, telemedicine, occupational health, and primary and urgent care. FastMed is one of the few urgent care providers in the nation that has earned The Joint Commission’s coveted Gold Seal of Approval® for quality, safety, and infection control in ambulatory healthcare. For more information, visit

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