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Cora Landgraf

Five ways to stay healthy this winter season


Health teacher Mr. Betz is an excellent resource for students who are hoping to avoid getting sick this cold and flu season. Photo Credit Cora Landgraf

Nobody wants to be sick during the winter season. Missing out on holiday festivities, winter sports, and having to catch up on schoolwork is never fun. Avoiding getting sick during this time is crucial, but it’s hard to know where to start.  Listed below are the five steps to prevent sickness and stay healthy and energized during this holiday season.  


“It starts that cycle of bad mental health and then your mental health affects your sleep more. Then it's kind of that slippery slope of your immune system getting broken down from the lack of sleep.” 

  1. Stay Hydrated. This may seem like an obvious thing to do, but it is vital to drink enough water. Using a water intake calculator can help you figure out how much water you need for your height, weight, and activity level. If you don't want to spend time doing this, you can follow the general guidelines of drinking 6 – 8 cups per day. “Have a water bottle. I’d say that one good habit to kind of form," said Cascade High School’s health teacher, Mr. Betz. 


  2. Get adequate sleep. Antibodies are created from the release of hormones when you sleep. The more sleep you get, the more your body can protect you from harmful germs. It is recommended for teens to get 8 – 10 hours of sleep every night. Betz describes how lack of sleep can affect your well-being: “It starts that cycle of bad mental health and then your mental health affects your sleep more. Then it's kind of that slippery slope of your immune system getting broken down from the lack of sleep.” 


  3. Basic Hygiene. It is extremely important to thoroughly wash your hands before and after eating, using the restroom, sneezing, and blowing your nose. Refraining from touching your face will prevent germs from entering your eyes and mouth. Making sure objects and surfaces are sanitized is also a great preventative measure. 


  4. Staying warm and cozy. The decrease in temperature reduces your immune system's response and your body's ability to fight viruses. This is why it's important to take measures to shield you from the cold. Hand warmers, hot beverages, and the proper winter gear can help maintain optimal body temperature. 


  5. Eating nutritiously. Eating foods packed with naturally occurring vitamins and antioxidants is important when it comes to preventing sickness. Foods high in vitamin C, such as oranges, can help protect your immune system from viruses. This is especially important this season, when your body will not be absorbing as much vitamin C. Blueberries and dark leafy greens are some of the many great antioxidants that can help treat and prevent colds. 


Following these five steps will not only help prevent you from getting sick, but will also keep you feeling happier, healthier, and energized in your everyday life.  

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