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THIS WINTER
We love this season for sports and cozy nights by the fire, but colder weather can also take a toll on us. Try these easy moves to stay in great condition no matter the conditions. BO OST YO UR
IMMUNITY
We spend more time indoors in closer contact with others during winter, and flu and other viruses stay airborne longer in the drier air that comes in cool months.
YOUR Rx
B O OST YO UR
SLEEP When the temps are chilly, our tendency is to crank up the heat and bundle up in warm pj’s under a blanket. But you’ll actually sleep better in a cool, moderately humid room. Lack of vitamin D also affects sleep. Less sun exposure in the winter means your body makes less vitamin D, and low D levels have been associated
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with a higher risk of sleep disorders.
YOUR Rx Consider a humidifier. Dry air can irritate the nose and throat, making you uncomfortable at night, says Lise Alschuler, N.D., professor of clinical medicine at the University of Arizona Andrew Weil Center for Integrative Medicine. n Keep your bedroom between 65°F and 70°F. This range may stimulate parts of the brain that help support your sleep cycle. n
Resist the urge to sleep in. The longer nights might tempt us to indulge in more shuteye, but that makes it harder to fall or stay asleep at night. Get up at the same time every morning to help keep your body on schedule. n Have your vitamin D checked. Levels should be between 20 and 40 ng/ml. If yours is low, talk to your doc about supplementing, Alschuler says. n
Exercise the right amount. Exercise may help flush bacteria from the lungs and help your immune system fight infections better, Alschuler says. But too much can dampen your immune response. The sweet spot: 30 to 45 minutes of moderately intense activity (think brisk walking) per day. n Get your vitamin C. It can stimulate the activity of white blood cells, a key to fighting infection. We absorb vitamin C best from food, so aim to get yours through citrus fruits, red and yellow bell peppers, and kiwis. One note: If you’re under stress, FOODS HIGH IN have been exposed to V I TA M I N C someone who’s sick, or know I N C LU D E C I T R U S FR U I T S , R E D that your immune system is A N D Y E L LOW diminished, you might benefit PEPPERS , from supplementing with AND KIWI. 500 mg of vitamin C per day.
BY L E S L I E P E P P E R I L LU S T R AT I O N S T R I N A DA L Z I E L
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