Five Common Sense Tips for Wintertime Health

Another month, another COVID variant…sigh. But that’s not what today’s post is about. Instead, since none of us wants to get a cold or the flu this ski season, here are five common sense tips for wintertime health.

(This post was written by me and originally published at FIS Snowkidz. It has been updated for 2021.)

Top Three Wintertime Health Tips: Sleep, Eat, Move

According to Tephi Mannlein a ski mom and healthcare provider in Colorado, there are three top tips to keep your immune system strong and your family healthy this winter.

Get Plenty of Sleep

As parents know, sleep — blessed sleep — can cure almost any ill. Feeling exhausted from your daily duties? Go to bed early. Kids acting grouchy? Put them down for a nap. Plan your activities so that you and your children get a sufficient amount of sleep each night. For adults, this means at least seven hours of rest, while teenagers need between 8-10 hours of sleep each night. Younger children require even more, up to 12 hours for toddlers, especially when they’re active outside in the cold!

Pro Tip: When my kids were ski racing, they never got enough sleep, especially if we were traveling. So whether your kids race or not, when you’re on a family ski vacation, include time for resting. While everyone may be stoked to ski or snowboard all day, every day, your family will get tired. Sleep in one morning and have a special breakfast. Or, take an afternoon off for naps, reading, or relaxing in the spa. The snow will still be there the next day, but if anyone gets sick, nothing will be as fun.

Eat Healthy Food

Good nutrition is key to all aspects of staying healthy. Eat a smart combination of protein and carbs, avoid too much sugar, and mix it up! No one wants to eat the same food all the time. While that may be hard to believe if you have a fussy eater, aim for a wide variety of fruits and vegetables in your diet. Picky or not, everyone will like something.

Pro Tip: It can be tempting to augment your diet with vitamins or minerals, but most supplements are not clinically proven. While they may help, they are not cure-alls.

Pro Tip: If you get sick, Mayo Clinic suggests 1) resting; 2) using a humidifier to reduce nasal stuffiness; 3) rinsing a sore throat with salt water, ice chips or hard candy; 4) treating aches, pains and fever with Tylenol; and 5) sipping warm liquids with honey (especially if you have a cough).

Over-the-counter cold remedies and cough syrups may also be helpful.

Be Active

Ski moms and dads will like this one: SKI MORE! Actually, any type of activity will do, from walking the family dog, to pick-up basketball at school. Avoid being sedentary, especially when the winter nights are long and the winter days are cold. Bundle up and get outside!

Pro Tip: If you’re getting pushback from your kids about staying active, involve their friends. Plan a ski or snowboard outing with a group of kids. Rent snowshoes so they can go on a hike. Go sledding. Or drop your teens and their buddies off at an indoor gym or swimming pool for an afternoon of fun. While it’s safer to be outdoors, where there are fewer germs, being active is the most important thing.

Two More Tips For Wintertime Health

Stay Hydrated

It’s easy to get dehydrated in winter, because you may not feel thirsty as rapidly as you do in summer. Any time of year, it is important to drink plenty of water every day. A good rule of thumb is that children should drink daily cups of water equal to their age, up to age 8. Above age 8, 64 ounces is a good number for everyone.

Pro Tip: Carry a small, reusable water bottle when you ski and snowboard. Ideally, each person in your family should have their own, so that no one shares germs. Drink them on the chairlift and refill them when you go into the lodge.

Pro Tip: Staying hydrated is an especially important part of avoiding altitude sickness. Symptoms of altitude sickness include headache, nausea, and shortness of breath. Take it easy, drink water, rest, and if you’re not feeling better or your symptoms are severe, go to a clinic.

Stop Germs

Hand washing and good hygiene are especially important during cold and flu season. Hand washing keeps germs from spreading, especially in schools, in the home, or on a ski holiday. Other smart germ-stopping moves include sneezing and coughing into elbows instead of hands, and blowing noses into tissues, instead of wiping onto hands, clothing, or ski mittens.

Pro Tip: Bring tissues with you when skiing or snowboarding. Help younger kids use them. Bring a resealable bag to put used tissues in and throw them out as soon as you can.

Pro Tip: Avoid sick people. And when you or your children are sick, please stay home so that you can recover and get well quickly.

Take care, stay well, and enjoy the snow!