Tis the season to be…Sick? Injured? Exhausted? Let’s hope not. As the chilly air approaches and the snowflakes begin to fall your immune system is up for a challenge. Winter is notoriously one of the most difficult times of the year on our health. Holiday stress takes a toll on us mentally and physically, add in a cold, dehydration, or even a hit to the head and you have yourself a rough few months. In order to keep your family healthy this seasons our suggestions below.

Boost Up Your Immune System

Our immune systems often take a nose dive when there is a change in temperature. As adults, the stress of the season, end of year deadlines, and having contact with our office mates who are feeling under-the-weather, can severely affect our body’s ability to fight off viruses. For kids, they are constantly around runny noses and germs. You know the drill one kid get the flu, and suddenly a classroom of 20 becomes 10.

• Tip: For adults and children, make sure that you are taking your vitamins consistently. Studies suggest that when taken regularly, vitamins and minerals do their job to keep us healthy and happy. When implemented at the sign of sickness, they are not built up in our immune system enough to ward off viruses. Also, it is suggested that Vitamin D, especially in the wintertime, can ward off depression and increase overall immunity.
• Tip: Remember the basics and remind children: cover your mouth/ nose when you sneeze-don’t sneeze on others, wash your hands, use hand sanitizer, blow your nose in a tissue not your shirt sleeve ( I really do see adults do this all the time- yuck!) .

Stay Hydrated

Getting our H20 intake is one of the most neglected parts of our winter routine and is detrimentally to our health. Dehydration can be just as common in the winter as in the summer. Since your body is not sweating as much as it did in those hot and humid summer months, it’s easy to overlook the signs of dehydration. A dehydrated body can lead to exhaustion, muscle fatigue, cramps, loss of coordination and even stroke. Dehydration can also leave your body more susceptible to common colds and flu, which are both more prevalent in the winter.

• Tip: Coffee can dehydrate you big time, and although it’s tempting on a chilly day, try tea instead. The health benefits of tea are immense. The American Dietetic Association (ADA) suggests many teas increase immunity, fight free radicals, reduce cancer risks, heart disease, and other ailments. Tea also contains flavonoids that may help with blood vessel functionality and buildup of cholesterol. If you’re not into tea, try hot tea, sparkling water, or flavored water if regular water isn’t hitting the spot.
• Tip: For kiddos, cut their juice with water, and decaffeinated flavored tea such as spiced apple or honey lemon can make a great warm treat (plus many feel mature drinking tea- huge selling point!).

Protect Your Noggin

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Winter sports can bring on many physical risks. For our skiers and snowboarders out there helmet use is strongly recommended. Long term mental issues are often systemic of childhood head injuries. Dr. Daniel Amen’s work on traumatic brain injury has more verified this. Helmet use is associated with a 22 percent to 60 percent reduction in head injury risk, but helmets are not being used by the majority of those on the slopes. The U.S. Consumer Product Safety Commission estimates that half of head injuries on the slopes could be prevented by helmets, but a survey of several United States ski resorts found that helmets were worn by just one in eight skiers and snowboarders. Notably, the most-skilled athletes were most likely to wear a helmet.

• Tip: If your renting ski supplies make sure that you ask for helmets, many rental facilities do not reserve these for you unless you ask in advance.
• Tip: If your child protests, find a picture of a famous Olympic athlete cruising down the slope in their cool helmets, it will help them make a positive association with staying safe. Also be a good role model, if you’re telling them to wear alone, and your helmet-less they are less likely to comply.

So drink up, stay safe, and be healthy this season. You’ll enjoy hitting the slopes and building those snowmen much more with an optimal immune system- and your kids will too!

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Emily Roberts MA, LPC is The Guidance Girl. Her goal is to help YOU become the most confident person you know! Emily is an award-winning author Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, Educational Speaker, and parenting consultant. She travels around the country educating girls, women, and parents. Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.