Stay ahead of the cold and boost your health this winter

Almost every New Englander’s least favorite season has finally arrived. But the weather isn’t the only thing we have to worry about this winter. With the cool temperatures come colds and the flu. Fortunately, there are many steps you can take right now to boost your immune system and help fight off bugs or recover more quickly from colds.

Because we spend the majority of our winter days taking shelter indoors, we also tend to spend more time in closer contact with others as well as the viruses and bacteria they carry. Therefore, handwashing is perhaps the number one component to staying healthy in the winter and preventing the spread of viruses. The Centers for Disease Control and Prevention say the key to handwashing is to wet and lather your hands, scrub for at least 20 seconds on both sides and under the nails, and rinse well.

Getting in the habit of taking a daily probiotic or supplement are simple ways we can keep our immune system preforming at its best. Probiotics are beneficial because an estimated 70 percent of our immune response comes from the “good” bacteria found in our digestive tract. A daily supplement that supplies key vitamins like A and C, nutrients like zinc, and herbal extracts such as black elderberry and Echinacea is another good option to keep the immune system running well.

Many people suffer from dry skin in the winter due to exposing our skin to freezing temperatures and harsh winds, causing it to crack and peel. In order to ease these symptoms, it is important to apply moisturizer to your skin. Prevention is key, so it is a good idea to moisturize your skin before problems present themselves. You may decide to keep a tube of skin cream handy in your car, desk at work, or purse, and apply the cream as often as six times a day. But, be sure to check the moisturizer’s listed ingredients for any unwanted chemicals! Taking an omega-3 fish oil supplement is another good option to keep your skin moisturized since it lubricates the skin from the inside out.

It is also common for skin to dry out indoors during the winter due to the lack of humidity in our homes as a result of turning up the heat. Not only does low humidity do damage to our skin, it also dries out the mucus lining in our nose and lungs, which is our bodies’ first line of defense against bacteria.

Because of the winter’s limited sunlight hours and the way we bundle ourselves up before going outside, we end up losing our natural source of vitamin D during these months. To counteract this deficiency, one can take a vitamin D3 supplement.

Regardless of the season, it is critical to eat a well-balanced diet, exercise regularly and minimize stress in order to maintain a healthy lifestyle. This becomes more challenging in the winter when we overindulge in comfort foods and skip our morning run when the sidewalks are covered in layers of ice and snow. However, it is important to make a conscious effort to eat and drink in moderation, take steps to minimize stressors, and move our exercise routine indoors if necessary.

Steve Bernardi is a registered compounding pharmacist and co-owner of Johnson Compounding & Wellness in Waltham (www.naturalcompounder.com). Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email steve@naturalcompounder.com or call 781-893-3870.