As winter 2024 barrels toward us with unpredictable weather on the horizon, it’s the perfect moment to reflect on our health and wellness. Amid the sea of advice—scientific, medical, and the ever-reliable “old-school wisdom”—it’s time to pause, consider, and evaluate how we’re preparing for the season ahead.
Over recent years, one truth has become abundantly clear: maintaining good health and a strong immune system is rooted in simple, consistent habits. Here’s your winter wellness checklist:
- Eat a balanced diet filled with fruits and vegetables.
- Prioritize sleep—deep, restful, and regular.
- Stay hydrated by drinking plenty of water while cutting back on caffeine and sugary drinks.
- Move your body—whether it’s exercise or engaging in social activities, keep active.
- Get vaccinated to protect against seasonal illnesses like the flu.
- Soak up Vitamin D from sunlight or supplements.
And let’s not forget the cornerstone of it all: managing stress.
Stress: The Silent Saboteur
Stress—defined as the physical, mental, or emotional demands that make you feel frustrated, anxious, or uncertain—can wreak havoc on your health. A ringing phone, endless notifications, and life’s constant pace can trigger a cascade of stress hormones. While occasional stress is a natural and necessary response to challenges, chronic stress overstays its welcome, keeping your body on high alert and ultimately harming it.
Chronic stress impacts every system in the body, contributing to ailments like high blood pressure, cardiovascular disease, anxiety, depression, and even obesity. In fact, many healthcare professionals suggest stress is a driving force behind numerous health issues.
How Do You Know If Stress Has You in Its Grip?
Common symptoms of chronic stress include:
- Persistent aches and pains.
- Emotional withdrawal or lack of response.
- Fatigue and low energy.
- Difficulty focusing or foggy thinking.
- Appetite changes—overeating or losing your appetite altogether.
- Sleep disturbances, like insomnia or excessive sleepiness.
- Increased use of alcohol or drugs.
- Frequent illnesses due to a weakened immune system.
Something Has to Change
If any of this sounds familiar, one thing is certain: something needs to change. The good news? Small shifts can make a big difference. Here are some stress-busting strategies to help reclaim your wellness:
- Laugh—watch a funny movie, tell a joke, or scroll through silly memes. Laughter boosts oxygen flow, releases endorphins, and lowers stress hormones.
- Pet a dog—your own or someone else’s (with permission). Interacting with animals releases serotonin and other feel-good chemicals.
- Sing and dance—whether it’s a favorite song or an impromptu karaoke session, movement and music lift your mood.
- Take a walk—even a short stroll can elevate your mood and increase focus.
- Get your hands dirty—gardening or yard work can be surprisingly therapeutic.
- Breathe deeply—inhale a calming scent like lavender or lemon, and exhale the tension. Simple, mindful breathing relaxes muscles and soothes the mind.
At the heart of it all is the reminder to pause. When stress strikes, take a deep breath, put down the phone, and choose to respond differently. Sometimes, it’s as simple as giving yourself permission to stop and breathe.
This winter, let’s prioritize our health—body, mind, and spirit. Are you ready? The season is calling.
Lolly odea polvinale: writer, teacher, holistic health practitioner, and adventurer of epic proportions; writing for newspapers in Baltimore and Gettysburg; copywriter for WGTY radio; teaching Penn State’s health classes in Adams County; additionally, offering stress reduction-meditation programs through numerous community organizations.