Good Lifestyle

The Months of the Cool Weather often anticipate beloved seasonal activities - by grouping in sweaters to see the autumn foliage, be comfortable at fire, gathering with friends and family to eat and drink, skip the Gym, getting a guilty attack after postponing a lot of holiday fudge ...

Yes, often there is a slim line between a holiday tradition and a holiday trap. That's why eating that, not that! Health has consulted with some of the country's best experts to help us identify the most common ways we face our health and physical condition when time gets colder and healthy activities to do instead (while taking advantage of the maximum season).

"Just because the weather is scent and the days become shorter, do not be misled as you are safe from the sun," saysTsippora Shainhouse, MD, Faad, a certified dermatologist of the Council in Beverly Hills, California. "UV rays are always present and can cross clouds, cars and offices and think about water, road, snow and ice. They cause skin damage and secondary oxidizing damage that lead to Cancers of the skin, melanoma, skin dyspigmentation and premature skin aging, including wrinkles. "

RX: Choose a broad spectrum sunscreen (which covers both the UVA and UVB) with SPF 30+ and apply it daily to all skins exposed to the sun, including the face, ears, neck and hands, said Shainhouse.

"Do not use cold weather or bad as an excuse for not working or leaving the house," says Joe Ferraro, founding coach withRUMBLE BOXING At New York. "Guess, many people feel like the same way. Get up and go out - you'll feel better. In addition, there will be fewer people at the gym, so you will not have to wait for the rack of squat. "

"You should keep the same year of routine," saysJason Kozma, a personal trainer certified in Los Angeles. "It's the consistency that counts. Be fit - and watch it - is not a sprint, it's a marathon."

RX: Stay active inside. It can be as simple as keeping your tennis shoes in your car, go to an indoor shopping center and walk as much as you can, challenge yourself to gradually increase your steps, saysKaren Cohen, CN, a certified nutritionist in Los Angeles. You can also use fitness videos or take online practice lessons. "Define progress goals every month - they can be related to weight, appearance or performance," Kozma said.

Disease and prevention control centers indicate that each more than 6 months should obtain aannual influenza vaccineAnd people over 50 are a priority group. Have you had your yours this year?

RX: Talk to your doctor to be vaccinated against the flu. Ask if you are due for any other recommended vaccine, including those of pneumonia, cough and shingles.

"The amount of water you drink is directly coordinated to help your body operate at its best, and this is especially true to help weight loss. When your body becomes dehydrated, it slows down your metabolism and dehydration can lead to many wounds, "saysDr. Allen Conrad, BS, DC, CSCSowner of the Montgomery County Chiropractic Center. "When it's cold outside, keep drinking plenty of water to help prevent wounds and weight gain."

RX: "Keeping the body completely hydrated is essential for a normal organ function, and your body needs water in the foods you eat, as well as eight glasses of water a day."

When temperatures soak, stay inside all day is easy to do. But it's not the best thing for your health. Exposure to sunlight is necessary for the production of vitamin D of the body, "vitamin sunshine" which has been linked to a lower risk of heart disease and cancer. And the light of the natural sun also affects the production of serotonin, the booster of the natural environment of the body; We think that low levels contribute to depression.

RX: "Find activities that you can do outside cold weather," saysMorgan Rees, Ace, a certified personal trainer and a specialist in fitness nutrition in Los Angeles. "Try ice skating, snowboarding, skiing, walking inside the shopping center, playing indoor sports with your kids, build snowmen or ice castles with friends and / or a family."

"Enter the autumn and winter products," says Monica Austlander Moreno, Ms., Rd, LDN, a dietitian and a certified consultant withRSP Nutrition. "Seasonal products is tastier -. And cheaper and spice up your usual consumption of fruits and vegetables with different options improves your access to vitamins, unique and phytochemical minerals. »

RX: "Try the squash, pumpkin - spice lates do not count - chard, parsnips, pears and kakis," says Moreno.

Many of these drinks at the special autumn cafe are stuffed with sugar, healing cream in calories and chemical aromas. Avoid them. "A coffee milk pumpkin spices or casualties can have more sugar than a large chocolate bar, you do not think without talking about additives in something you do at home," says Moreno.

RX: Make your own drinks at healthy coffee at home and exploit the anti-inflammatory power of spices. "Use pumpkin pie spices, apple pie pie, pepper and black curcuma, steamed organic milk or unsweetened nut milk, and a touch of honey," says Moreno. "If you have a milk foam, which is ideal, but a mixer also works to get the same unctuity bought in store. »

"Everything starts at Halloween:. Candy, sweet treats, desserts, drinks It's hard to remember because it's everywhere, "says Kozma. "The holidays are a weekly event, and a frenzy of Halloween candy on the slopes at, 'Well, it's almost Thanksgiving, then Christmas, so I could also treat me and take a new start in the new year . »

RX: "The is, Halloween, Thanksgiving and Christmas are only three days," says Kozma. "Even if you fully engage in these days, there is no reason to allow to allocate a period of three months. Do not throw a whole quarter of a year due to three days. »

Kozma recommends that its customers who can not binging candy stop have a "naked breakfast. "Keep naked in front of your full length mirror every morning, and take in reality," says Kozma. "If you have to take a selfie mirror - maybe put a short - and refer to one or twice a day to keep you on track with what you eat and exercise. »

Winter is the season of the Grogs, Champagne, Nog Egg and Alcohol and Alcoholic Beverages and Picoler. It can be easy to follow lose how imbibition - especially because many Americans are heavier drinkers than we realize.

RX: For good health - and reduce your risk of heart disease and cancer - alcohol to consume with moderation. Experts define "moderate consumption", as not more than two glasses a day for men, and only one for women.

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"The summer months are known to be the ideal time to store your body on fresh food and nutrients, but once the weather is cooled, suddenly you are thirsty, hot meals and carbohydrate food -load, "said Caleb Backe, a health expert withMaple holistic. Often, it is not healthy - consider "comfort food" typical of mashed potatoes, creamy pasta, cake and fries.

RX: Hot replacement, meal meals, rich in protein for ringard, carbohydrate loaded creations. "Instead of satisfying you with unhealthy but easily accessible comfort foods, turn to meals like a soup or curry of chickpeas to nourish and warm your body healthy," says Backe. "Take the most of the seasonal foods to ensure your body receives the nutrients it needs. »

Get meals - or simply create a good list of complete grocery store - can reduce improvisation snack and put the order. "The planning of your meals prepare you for the cold months to come," says Cohen. "Do not stop eating well just because it's cold outside and you can wear big sweaters and coats. »

RX: "Remember to make soups and stews with many vegetables and protein of your choice, they are plentiful and filling," suggests Cohen. "Turkey or beef pepper, or chicken, tofu or jumped beef; Or the oven cooked apples and pears instead of pies or cookies buy a protein powder box to have hand to make smoothies, and keep brown rice bags, fruits and vegetables in your freezer " .

"When winter comes, it's easy to get bored at home and eat," says Cohen. "It contributes to people feel horrible themselves and a spiral down. »

RX: "Do you ask," Am I bored or hungry? "Said Cohen. "If the answer is bored, call a friend, take a bath, listen to your favorite music, your own cupboards, or go to the Internet and look for something [to do] on your bucket list. »

The winter blues are a real and potentially dangerous thing. "Many people have a mood change for the worst when the days become shorter. If you feel seasonal, irritable, tired or slow, tries the light," said Gail Saltz, MD, Associate Professor of Psychiatry at the New York Presbyterian Hospital Cornell Medicine School. "It's strange that people think that the light can do something to your brain, but that does it. You need the right kind of light, then use daily, but it can change your whole state of well-being during the fall and winter months. "

RX: Light boxes (also called sad lamps) are available in many models and online price points. Talk to your doctor about the emotional changes related to the season you feel and if the therapy of the slight box may suit you.

According toHARVARD MEDICAL SCHOOLAbout 100 men die heart attacks every year shortly after the shovel of the snow. If you have cardiac problems, it might be wise to avoid it. "You should not pelle your drive if you have a heart story and angina symptoms," saysAdam Spaver, MD, a cardiologist in Hollywood, Florida.

It might feel good to dig under the blankets in cold mornings, but it is better not to let yourself sleep to become a habit of becoming a habit. Maintaining a constant awakening planning and beyond will retain your statible circadian rhythms.The researchers found This can enjoy everything from your immune system to digestion, concentration, productivity and emotional stability.

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"When it's cold, the blood flow is concentrated in the core of your body, leaving the head, hands and feet vulnerable to jelly," says Harvard Medical School. So remember what mother said: bunddle up.

RX:Fortunately, Harvard's experts have this grouping to a science: "wear a thin pair of glove liners in handle (like polypropylene) under a pair of heavier gloves or mittens lined with wool or fleece," advise -they. "Put on the mittens or gloves before your hands become cold, then remove the outer pair when your hands become sweat. Consider buying exercise shoes half a size or size greater than that usual To allow thick thermal socks or an additional pair of regular socks. "Do not forget your hat.

"Do not ignore the benefits of being out in autumn," says Moreno. "An honored autumn activity is to choose apples or other autumn fruits. It is a chance to connect with the earth and the process that delivers the fruit, instead of the sterile grocery store; An opportunity to increase social stimulation; and relaxing therapeutically with friends / family by gleaning all the benefits of being outside. In addition, you support a local economy and you will then be inspired to eat and cook with All the products you have harvested. '"

RX: Choose apples - and enjoy them as snacks, smoothies or slices in protein-rich salads. They contain natural phytochemicals that can protect against cancer and help weight loss.

Just like these misleading coffee drinks fall fall, hot chocolate is everywhere when the weather becomes colder and can pack a ton of added sugar - a hot chocolate powder casing can have 25 grams of added sugars, Up to the half-bobbin of coke.

RX: Always check nutritional facts and choose hot chocolate that is low sugar or sugar.

Exercise outside in the cooling months comes with risks - especially daylight, it is more likely that drivers will have more difficulty seeing you if you share the road during the race, from the race walk or cycling.

RX: "Wear reflective exterior layers if you walk outside the night," says Rees.

During colder weather, reduced sunlight makes it possible to produce naturally vitamin D. and many Americans are deficient in vitamin, even during the summer height. It might be time for checking your levels: having a proper level of vitamin D has been linked to a reduced risk of many forms of cancer.

RX: Ask your doctor a blood test to evaluate your level of vitamin D and follow their advice if the results come back. "Some people could benefit from an additional vitamin D pill during the week, if recommended by your doctor," says Rees.

"The colder months are usually the driest," says Rees. "Make sure you keep your body hydrated throughout the day." The cold and the wind can that exposed areas and dry indoor air can compose the problem. A regular moisturizer can prevent you from developing itching, annoying dermatitis on common areas such as hands or elbows, which can become painful and infected.

RX: Choose a non-comedogenic moisturizer and apply it after your morning shower, and whenever you feel dry.

"Even when you're at home in bad weather, take a shower, dressed in canvas. Men, shaving. Women: put a small makeup," says Cohen. "It will help you emotionally. It's about feeling good about yourself."

It's a bit counter-intuitive, but you do not want to push too much when you exercise outside when the weather becomes colder. Exercise generates heat, which can make you think that it is warmer outside that it really is. This can make your workout less efficient - and increase your risk of hypothermia or frostbite as a sweat skin is exposed to cold air.

RX:"Layered dress that you can delete as soon as you start sweating, then put back as needed," advises the Harvard School of Medicine. "First, put a thin layer of synthetic material, such as polypropylene, which removes sweat from your body. Avoid cotton, which stays wet next to your skin."

"Do not let the next holiday season be your reason to" let all that go ", says Ferraro." Use the holidays like a challenge instead. "

RX: "Exercise very hard for a few weeks before the big day, as if you train for the big fight, then you deliver," he says. "Treat yourself of yourself."

"On the blank, cold weather brings a lot of bugs, colds and diseases," explains Ferraro. "Listen to your body."

RX: "If you need to rest, rest", says Ferraro. "Then come back after that when you feel 100%."

The holiday season can bring an seemingly infinite list of things to do (and we hope that ours is more useful than the incentive of anxiety). It may seem effective to swallow your stress to process later; In the meantime, this can harm your health and relationships.

RX: Make a list. Is not all those who have been nasty or kind, but the growing number of tasks the holiday season brings. Seeing it in black and white facts that things seem more manageable and "having a lot to make a feeling of healthy pressure to reach more concentration," says Don Wehaouse, founder of the productivity institute. It suggests you that you should "Surplan" your 50% day. "A project tends to develop with the time allotted," he says. "Give yourself one thing to do, and it will take all day. But give yourself 12 things, and you will have new."

Just as it is easy to become anxious or stressed during the holiday season, it is also a moment when feelings of loneliness can hit. It's a health risk. Loneliness and social isolation can increase the risk of having a heart attack, according to a study published in Heart. People who reported mediocre social relations had a higher risk of heart disease than 29% than those with solid friendships.

RX: Researchers believe that loneliness increases chronic stress, a risk factor for heart disease. Consider socializing a crucial element of your daily routine-maintain connections and attach regular group activities.

"Wash your hands frequently and well, is one of the best ways to avoid the disease and spread of germs to others," says Dena Nader, MD, Regional Medical Director ofPoor Based in Washington, Pennsylvania. "But we often forget these other surfaces we touch all the time - our phones, steering wheels, handle handles, faucets, remote controls, as well as port bacteria that can make us sick."

RX: "I usually recommend to my patients that at least once a week, and more during the cold and the flu season, they are trying these frequently affected but easily neglected surfaces with antibacterial wipes to help slow the spread of germs" , says Nader.

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In the colder months, it might be tempting to fall asleep in favor of the socialization of holidays, or stay comfortable on the couch, leaving this netflix frenzy, run a little longer. But get sufficient amounts of sleep will keep your strong immune system and help you cope with the stress of holidays.

RX:"In order to have optimal mental health, it takes 7 to 8 hours of uninterrupted sleep each night," said John Chuback, MD, cardiovascular surgeon certified by the board. "Otherwise, you will almost certainly see a negative impact on your psyche, your emotions and your body."

Just as you do not want to make you sleep so that you can finish another season of something on Hulu, you do not want to sleep too long: sleeping sleep (10 hours per night or more) has been associated with dementia.

RX:The American Sleep Foundation indicates that adults of each age should have 7 to 9 hours of quality sleep per night - more not less. And live your happiest and healthiest life, do not miss these 40 things that doctors do to live longer .