Staying Healthy During Winter Months

Are you ready? Buckle up, here comes winter and baby its cold outside! Click here to see this blog presented on TV!

 Many of us may be happy saying goodbye to a hot summer and excited for a new season of cold.  While others would rather keep the cold weather at bay, whatever your choice of seasons are, chances you will get caught in the cold weather, but you don’t have to get a cold.  Here are some simple steps to follow you and your family might just beat the winter cold and sniffles this season.

• Keep moving

• Eating right

• Sleeping well

• Drinking More

Keep moving, it is so important to your health:

During the winter months study show that even moderate exercise can help the immune system.  Find different things the whole family can do together to keep moving.  Go for a brisk walk, try some ice skating or how about a hike.  Snow shoeing is a fun sport and excellent exercise.  Exercise doesn’t only boost the immune system it can also help with tension from being cooped up indoors.  So grab a jacket and a hat and head outdoors you might just like it and be less sick this winter season.

Eating better during the winter months.

When cold sets in, it gives us and excuses for eating comfort foods and staying on the couch and snacking on things that are not so healthy for us.  Instead find some healthier foods such as juicy oranges, dried fruits, fresh vegetables such as, green leafy vegetables, sweet potatoes, kiwi or a banana.  All will help keep you healthy with vitamins and less fat instead of empty snacks and lots of fats and calories.  These will also help to boost your immune system to help fight off some colds.

Sleep is essential to staying healthy.

Children as well as adults need routines with bed time. The average person needs 6-8 hours per night, and more for children, depending on your child’s age.  Your body is just like a machine and needs to refuel.  If you’re not getting enough sleep you could lower your immune system causing colds.  Create bedtime routines for yourself just as you would do for your child.  Children and adults should go to bed around the same time each night.  This will help your body to relax and calm down.  Avoid drinking caffeine late at night and heavy foods.  No television or computers while in bed.  This will help with sleep patterns and also help your brain to slow down to get the rest that your body needs.


As the cold weather settles in we forget to drink water.  When it is hot outside it is easy to remember to hydrate.  But during the cold months you still need to hydrate your body.  You need at least 2 liters of water per day.  You can also divide your weight by 2.  For example if you weighed 120 pounds, you would need to drink 60 ounces of water each day.   If plain water is hard for you to drink all day, try herbal tea with nothing in it.  This will also help to keep you healthy during the cold months.

Last thoughts

Although sleeping, eating right, and drinking enough fluids will help keep colds at bay, don’t forget about hygiene.  Washing your hands and teaching your child to wash their hands is also another way to keep germs low.  Covering coughs and sneezes in your elbow instead of your hand helps to stop the spread of colds.   So do your best to follow some of these steps and you and your children just might beat the cold season without getting sick.

Tracy earned a Bachelor of Science degree in Human Development and Early Childhood education from the University of RI.   Besides overseeing sites she has also managed successful fundraisers including golf tournaments, developed and given countless training sessions, and served on boards and committees.  Tracy is currently one of the faces of The Children’s Workshop appearing on segments of “The Modern Parent” on Fox Providence’s morning television show, The Rhode Show.  In her role, Tracy enjoys most supporting and helping the staff, families, and children she works with every day. When she is not working, she enjoys gardening, cooking, and spending time with her husband and children.