Staying WELL in WINTER

               “The color of springtime is in the flowers; the color of winter is in the imagination.” (*Terri Guillemets) When we are in the middle of the winter it often feels like we should be hibernating. Winter brings less daylight and a lot less warmth then during the peak of summer. The sun is also lower in the sky therefore the rays reach the earth at an angle, losing much of their warm and power. In addition there is less minutes of sunlight during each full day in winter than during the entire rest of the year.

            All these facts make it more important during winter to ensure you're getting your daily dose of sunlight. Humans truly depend on sun exposure to satisfy daily requirements of vitamin D. Vitamin D deficiency is classically associated with loss of bone mass, and is also associated with rheumatoid arthritis, cardiovascular disease, cancer, and diabetes. Humans need sunshine; it's not just a matter of aesthetics or even a personality quirk like being a sun-worshipper. In Southern California and the rest of the Southwest there's plenty of sunshine all year round. Everywhere else in the United States however direct sunlight is much harder to find year round.

Tip # 1 Get Moving: During the winter your body needs movement and consistency with an exercise routine to allow for a healthier immune response. Machines such as treadmills and stationary bikes are great - they make it easy to exercise. But there's a big difference in terms of overall benefit when you're actually riding a real bike up a real hill or running on a real surface that changes configuration with every step. The difference relates to proprioception which is defined as your body's response to physical changes in a three-dimensional space. Bottom line … the more overall use you make of your body, the more you'll benefit. Exercising outdoors provides whole body training in ways machines never can accomplish.

Tip #2 Be prepared: The need to actively seek out sunshine during winter creates a wonderful opportunity to broaden our exercise horizons. Make sure to dress appropriately and to wear UV-protecting sunglasses. Many affordable brands of high-performance sportswear are available that wick moisture away from your skin and provide good insulation so there is no EXCUSES. Layering is the way to go. It's better to be a little too warm than a little too cold, keeping your muscles warm and flexible is crucial to proper exercise.

Tip #3: Get your spine checked! Be sure to stay consistent with your regular chiropractic care. Adjustments keep positive communication to your body resulting in a stronger immune system. We recommend continuing your adjustments even if you are feeling under the weather. Studies show that within minutes after an adjustment the strength of the body’s immune response is increased by 200%. Regular adjustments will help you kick that cold so you can get back out and enjoy the winter sunshine and outdoor activities.

Tip #4 No Excuses: Remember that even when it's cold outside a brisk walk during the sunny part of the day has the benefits of movement, vitamin D exposure and it increases your heart rate. All these benefits are so important to stay healthy and well during the winter months.

 

 

Holick MF: Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr 80(6):1678S-1688S, 2004

Mohr SB, et al:The association between ultraviolet B irradiance, vitamin D status and incidence rates of type 1 diabetes in 51 regions worldwide. Diabetologia 51(8):1391-1398, 2008

Buccello-Stout RR, et al: Effects of sensorimotor adaptation training on functional mobility in older adults. J Gerontol B Psychol Sci Soc Sci 63(5):P295-300, 2008