Natural Ways to Keep Your Skin Healthy and Beautiful in Winter

 

Does it ever seem like winter is as hard on your skin as it is on your ability to stay warm? Unfortunately, the combination of cold temperatures, wind and low humidity wreaks havoc on skin. You inevitably wind up with sore, cracked and elbows and an itchy scalp, and the only part of your face with any moisture left is your runny nose. Fortunately, there are a few natural ways you can protect your skin and your looks this winter.

 

Drink More Water

The chilly winter air does more than just dry out your skin. It dries the rest of you, too. As you’re exposed to the air, the water supply in your body is steadily being evaporated through your skin and respiratory system. However, you’re no better off staying indoors. Warm, dry air produced by heating systems will cause you to lose water even more quickly. If you fail to replace this lost moisture, you become dehydrated and your skin is unable to replenish itself. During the winter, be sure to consume plenty of water throughout the day. If you spend a lot of time outdoors or in a well-heated environment, you may need to drink more than the recommended eight glasses.

 

Use a Natural Moisturizer

It’s common to use a moisturizer to protect those dry patches in the winter. Unfortunately, it often seems like the benefits are minimal, and sometimes they appear to make dry, flaky skin worse. This is largely due to the alcohol and fragrances used in these products. Alcohol is a harsh chemical that can cause further drying by stripping away skin’s natural oils. Meanwhile, artificial fragrances can cause irritation and provoke skin allergies, leading to increased redness and itching. Instead of using chemical products, try something natural. An essential oil expert who works for a bulk herbs supplier recommends using Lavender Oil to moisturize hands. This, she says, can be combined with skin-friendly jojoba oil to promote both healing and hydration of the skin.

 

Get Some Sunshine

The vitamin in sunshine, that is. Because the sun is further away from the Earth in winter, and because daylight hours are shorter, we don’t get as much UV exposure. While too much can be harmful, our bodies rely on UV rays to help us produce vitamin D. Research has found that the skin utilizes vitamin D for producing new, healthy cells. When levels of the nutrient were low, the skin became thinner, more vulnerable to damage and less able to heal. Consider taking a quality vitamin D supplement or adding more fish to your diet to boost your levels and protect your skin.

Taking care of your skin in the winter can feel like a losing battle. However, it’s often a simple matter of replacing the things your skin loses more of when it’s cold out. This winter, try some of these easy tips and see what a difference it makes for your skin.

 

Categories: beautiful, Healthy, natural ways, skin, winter

Breathe Easier: How to Handle Indoor Allergies This Winter

 

 

Winter is a season when everyone starts to spend more time indoors. This means dust and allergens will build up faster in your home, and you can get sick more easily. You are also going to be exposed to more of these particles each day. Several tips will make it easier for you to handle indoor allergies this winter.

 

Use Anti-Allergy Covers For Bedding and Furniture
There are special covers for bedding and furniture cushions that seal up completely. You should use these covers wherever possible in your house. The covers will contain dust, dust mites, and other allergens that often build up inside of cushions, pillows, and mattresses.

 

Replace or Clean Filters Frequently

Dirty filters in your heating system can fill the air with a constant supply of dust and allergens. You want to replace or clean the furnace filters frequently. You should consider doing this every one to two months at least depending on how often you run the heating system.

 

Get Your Carpets Cleaned

Your carpets can capture a large amount of dust, allergens, and even mold over time. AAA Steam Carpet Cleaning Ltd say the particles in your carpets are tossed into the air every time someone walks through a room. The solution is to call a professional carpet cleaning service during winter. A carpet service can even clean the rugs, and a duct cleaning service in Guelph can get air vents cleared, so there are no allergens left behind.

 

Limit Pets to Certain Areas

Pets can spread dander and other particles throughout your home. Limit where your pets can go in the winter. Try to keep pets out of areas like your bedroom or kitchen where you will be spending a large amount of time each day. This will keep the air cleaner so your allergies are less severe.

 

Clean Surfaces Every Few Days

Dust and debris can gather on all the surfaces in your home from countertops and tables, to the walls and ceilings. You’ll want to wipe down all the surfaces every few days to prevent the debris from building up and triggering your allergies. Use a general purpose cleaner and clean rags to do this.

 

Consider Getting an Air Purifier

If you have very severe allergies, then consider getting an air purifier with one or more high-efficiency particulate absorption, or HEPA filters inside. The air purifier will constantly be working to capture dust and allergens. You could see significant allergy relief with a good air purifier running each day.

Controlling your indoor allergies this winter means removing as much dust and debris as possible from your home. You want to keep all the rooms and carpets clean. You will breathe easier this winter if you can limit the allergens in the air in your house.

 

Categories: breathe easier, handle, indoor allergies, winter

Dry Skin: Better Ideas to Smooth Out This Winter

 

 

Although many people look forward to the winter season, they don’t enjoy the dry, crackled skin and lips that come with cold dry air. Individuals interested in keeping their skin moist and supple this winter should knowa few different ideas for keeping those knuckles soft and wrists smooth. Here are some ideas for some of your worst winter skin.

 

At-Home Microdermabrasion Kits

At-home microdermabrasion kits have become a popular component of the skin care industry, and for good reason. These kits provide you with the opportunity to remove the first several layers of dead, dull-looking skin from your face or hands and feet. Once this process is put in motion, a smooth, supple layer of lively looking skin will be revealed. You can typically purchase an at-home microdermabrasion kit at your local supermarket. Just make sure you protect that new layer as much as possible with the right lotions.

 

Drink Water

Drinking water is another great strategy you can utilize to get smooth skin. Water keeps you whole body hydrated and helps keep skin smooth. In addition to facilitating the process of removing toxins from the body, water helps keep you hydrated and can curb that holiday overeating that results from being dehydrated.

 

Get Professional Help

In many cases, it’s a good idea to see a professional dermatologist when you’re attempting to keep your skin from becoming dry. Dermatologists have attained extensive education and experience with skin and will know exactly which tips and tricks to offer so your skin looks absolutely amazing this winter. Also note that there are some medications which many people have found helpful in generating the plush, lively-looking skin they want. Many pharmacists began their journey into the field of medicine by visiting a website like ipharmacytech.com, after which they began cultivating the experience and knowledge necessary to know exactly which products to prescribe to clients in order to smooth those painful cracks.

 

Sleep

If you’re doing an at-home regimen for your skin, take a close look at what type of lotion you’re using. If one of the first ingredients is alcohol, it could be that is contributing to your dry skin. Use shea butter and thick, creamy substances. Try to stay away from the overly scented, alcoholic brands.

 

If you’re ready to get absolutely amazing skin this winter, you should know that there are several strategies you can utilize to make it happen. By implementing some or all of the techniques we’ve outlined above, you’ll likely find that you get the smooth, supple skin that you want.

 

Categories: Dry Skin, Ideas, winter

Exhilarating Experience: How to Dive Into Winter Swimming

 

Swimming in the winter may have a certain spontaneous appeal, but it’s better for your fitness and overall wellbeing if you’re prepared. Don’t let this put you off; winter swimming is completely exhilarating, so here’s how to dive in.

 

1. Be safe: According to wellness writer Nell Frizzell, ‘Anyone with a heart condition and asthma has good reason not to attempt winter swimming at all. Talk to a GP beforehand if you have any concerns, but also bear in mind that thousands of people swim outdoors safely every year…Winter swimming is a refreshing, life-affirming and exhilarating experience, silencing that relentless inner monologue of worry, doubt and things to do. Swimming in Britain is also extremely safe, and as long as you take a few basic precautions you’ll have a wonderful time.’

 

2. What to Wear: ‘The sea is at its warmest in September,’ notes Frizzell. ‘When the sun has been heating it all summer. It’s at its coldest in April, so February temperatures can be a pleasant surprise. You can wear a wetsuit if it makes you feel more confident, but I prefer a swimsuit so my body is in contact with the cold water – once you get used to the temperature, it’s a lovely experience. A wool hat over a swimming cap keeps your head warm, and wetsuit gloves and slippers will protect your extremities.’

 

3. Play it Safe: Frizzell cautions, ‘The sea is often much rougher in winter, so be sensible about where you swim. Do a bit of homework – there are lots of good videos online of what a rip tide looks like. Never go out of your depth, and if you’re swimming in rivers, lakes, pools or ponds, always make sure you’ve identified where you can climb out before you leap in, avoiding seaweed-slicked or steep-sided rocks. It’s also a good idea to have someone keeping an eye on you, just in case something goes wrong. Or, even better, find a friend to swim with you and you can spur each other on.’

 

4. Getting in: ‘I break it down into five stages,’ says Frizzell. ‘First, go in up to your knees. Wait a few seconds, then wade out to your middle. Check you feel comfortable and the water is calm. Then slide out so the water is over your chest. Give your heart a couple of beats to adjust, and then: plop – you’re ready to dive in. Not everyone likes going underwater but, for me, there is nothing like the electrifying flash of cold water across your head. Once you’re in, don’t feel pressure to swim very far – relax, this is about pleasure, not burning calories.’

 

5. The Swim Itself: Frizzell details, ‘After a few seconds in the water, my arms and legs start to tingle, then my toes and fingers go pale and numb. This is nothing to worry about. But listen to your body – unless you swim every day you won’t have had a chance to build up resistance to the cold, so don’t stay in any longer than about two minutes…And don’t forget to enjoy it! Relish the unfamiliar perspective of an empty, windswept beach and snow-dusted cliff tops.’

 

6. Getting Out: Frizzell comments, ‘The rush of adrenaline will make you feel warm for a few minutes after you get out, but you should immediately strip off, rub yourself down and get as dry as you can before you start shivering. If possible, get under a warm shower or stand in a tub of warm water – but don’t heat your body up too fast. Then start to layer up; lots of thin layers are better than just one big, chunky jumper, and a hat will keep your head warm. Keep moving, stamp your feet, rub your hands and let the endorphins wash over you.’

 

Categories: Safety, Swimming, winter

10 Ways to Make Running in Cold Weather Safe and Enjoyable

Running is good for your wellness, but British temperatures can seriously put you off. Running around in all that rain and wind may seem like more of a threat than a treat to your wellbeing, but unless you can afford a treadmill or gym membership it’s your only fitness option. However, running in cold weather can actually be enjoyable, as long as you do it correctly. With that in mind, we spoke to marathon runner Lizzie Heiselt, and running expert at Sport Chalet Paul Smedley, for their tips on making winter running safe, comfortable, and enjoyable.

 

1. Change Your Warm Up: According to Heiselt, ‘Your body warms up at a slower pace in the cold, so take 10 extra minutes to do warm-up exercises indoors. Jumping jacks, walking lunges, and running in place will all work. By the time you get outside, you’ll already be sweating and ready to run.’

 

2. Rethink Your Shoes: ‘Not all running shoes are created equal,’ says Heiselt. ‘Winter conditions mean less mesh is more — more warmth, fewer frozen toes. Good winter running shoes will help keep the warmth in and the snow, sleet and slush out. Shoes made with GoreTex, such as the Brooks Women’s Ghost GTX have waterproof, breathable material that will help keep your feet warm and dry.’

 

3. Layer Up: Smedley suggests the following guidelines for layers:

• 30 degrees: two tops, one bottom.


• 10 to 20 degrees: two tops, two bottoms.


• 0 to 10 degrees: three tops, two bottoms.


• -10 to 0 degrees: three tops, two bottoms, gloves and one scarf wrapped around your mouth.


• -20 degrees: three tops, three bottoms, one extra pair of gloves and one scarf wrapped around your mouth

 

4. Conquer the Wind: Heiselt warns, ‘Winter winds can be fierce, so look for a jacket that will shield both wind and water like the Nike Women’s Shield Flash Jacket. This jacket has 62% more visibility than a normal reflective jacket to make sure you are not only warm and dry, but seen and on those dark, grey days.’

 

5. Cover Your Legs: ‘The best way to keep your legs going strong during cold weather is by covering them from hip to ankle,’ Heiselt asserts. ‘Running tights…are quick-drying and help trap the heat.’

 

6. Protect Your Hands: ‘Cold, chapped, and cracked hands are my biggest pet peeves of winter weather,’ notes Heiselt. ‘They can distract you from running your best. It’s worth investing in a good pair of gloves if it means you can still use your hands without pain for the rest of the day.’

 

7. Keep Your Head On: Heiselt explains, ‘Wrap your noggin with a hat that will stay secure and keep in the warmth because your head is super sensitive to cold temps.’

 

8. Shun Cotton Socks: Heiselt cautions, ‘Fear the cotton! Never wear cotton socks when running. Ever. Not in cold temperatures, not in hot. Cotton retains moisture, which can cause cold feet, blisters — and pain. Keep your feet warm and dry with a sock made of wicking fabric like SmartWool.’

 

9. Watch Your Step: ‘It’s okay to run in the snow as long as you are smart about it,’ Heiselt comments. ‘[Run] on the part of the path that’s most beaten down, or to take it slow and watch your step if you are the first one on the path. You may also want to think about wearing trail shoes for extra traction.’

 

10. Race the Winter Away: Heiselt advises, ‘Organised races provide motivation and excitement in what can be a dark, dreary time of year. Winter races often serve up hot chocolate along with camaraderie and happiness, and can be a great way to stay in shape and help the winter pass more quickly. Plus, many winter 5Ks are holiday themed, where dressing up is encouraged, so start looking for your best reindeer or elf running costume now!’

Categories: cold weather, cotton socks, feet warm, heiselt, nbsp, Running, running shoes, scarf wrapped, winter, winter running, workout clothing

8 Cold Weather Kisses to Get You Through the Winter Months

Winter is fun – if, you know, it’s snowing, you’re a kid and/or you’re cuddled up on the sofa with a hot chocolate. While we may be in March, it doesn’t look like summer sun is arriving any time soon, so how do you survive this miserable winter weather? According to sexual health and wellness writer Scott Alden, the one saving grace of slogging it out through the sleet, rain and wind is the chance of a cute and cuddly wintery kiss. Alden notes, ‘If this season has one redeeming quality for urban adults, the winter kiss has got to be it. Maybe it’s only by contrast to my general misery, but cold-weather smooches always feel just a dash more romantic.’ But are wintery kisses really that romantic? Whether you do these already, or you fancy trying something new this winter, here are eight cold-weather kisses to help get you through the winter.

 

1. The Hands-in-Pockets Kiss: Alden describes, ‘You’re so cold. So cold. Your hands are still basically unusable in two layers of gloves. But you will not be stopped. You bump your bundled bodies together like awkward teenage walruses and somehow find each other’s face. There’s a quick peck, but you make it count and—for a split second—you’re warm all over.’

 

2. The You’re Cold/He’s Warm Kiss: ‘After fumbling the keys with your mittened hands and struggling with a frozen lock, you have finally arrived indoors,’ Alden outlines. ‘Your cardigan-wearing lover, who has been home tending the hearth, gasps at the windblown sight of you and rushes to your side. He presses his toasty lips against your frozen ones and it’s like drinking a cup of hot cocoa that loves you back.’

 

3. The Snowglobe Kiss: ‘You know how it gets real quiet on a snowy night?’ asks Alden. ‘It’s easy to feel like you’re the only two people in your very own miniature world, and since there’s no one else around…’

 

4. The Eskimo Kiss: Alden notes, ‘Leave it to the Eskimos, inventors of houses made of snow and shoes that keep you from falling in it, to find a practical yet adorable solution to kissing in extreme cold. The Eskimo kiss not only prevents wind-chapped lips from ever having to touch but also warms the oft-neglected tip of your nose.’

 

5. The Under-the-Blanket Kiss: ‘On nights like this, the two of you can allow no part of your body to be exposed,’ explains Alden. ‘Covers must go over your head. Toes must be pulled as far away from the foot of the bed as possible. There you are. Forehead to forehead, curled into little balls, just one goodnight kiss away officially being the cutest two people in the entire world.’

 

6. The Two-Flavour Kiss: Alden points out, ‘If you expect to be kissing anyone between late November and early April, you know you’d better have an effective lip lubricant on hand at all times. Yours is Honey Eucalyptus, your paramour’s is Pink Grapefruit and when they meet it’s a flavour explosion.’

 

7. The “Don’t Kiss Me, I’m Sick” Kiss: ‘You try to warn him; “Don’t! I think I’m getting that thing that’s been going around,”’ Alden details. ‘Inevitably, he ends up kissing you anyway because he just can’t stand not to. Now, that’s more romantic than Shakespeare’s complete sonnets spelled out in rose petals up the bedroom stairs.’

 

8. The Gingerbread Latte Kiss: Alden asserts, ‘The taste of a seasonally available Starbucks Gingerbread Latte is best experienced as a faint whisper on someone else’s lips.’

Categories: alden, alden notes, eskimo kiss, gingerbread latte, Kiss, kiss alden, lip balm, nbsp, weather kisses, winter

Endurance for Your Health: How to Stay Cold Free This Winter

You hate getting sick. Who doesn’t? Cold and flu season isn’t over yet, and there are a lot of bugs going around. While you may have heard the best option is to get a flu shot, the reality is that vaccines only work against viruses that are the same, or very similar to the vaccine. So, if you get vaccinated against one strain of influenza, you’re not protected from a rhinovirus – not good. Here’s how to deal with colds this year so that doesn’t require you to take crazy risks and rely solely on flu shots.

 

Stock Up On Ginger

Ginger is an under-appreciated root. Go to the store and stock up on fresh ginger root. Buy about a pound or two when you first feel the effects of a cold come on. Don’t stall with this remedy or it may not work – mince the ginger, process it in a food processor, or just try to get it chopped up as finely as you can, and throw it in a pot of water that completely covers the ginger.

 

Boil it for about a half hour, and keep an eye on it, adding water to the pot periodically to account for evaporation. When you’re done, you’ll have authentic ginger tea. Strain the water and sip it throughout the day. It’s pretty intense, so be prepared.

 

Alternatively, you can juice the ginger is you have a juicer, or you can blend it in a Blentec or Vitamix-style blender – something that will essentially pulverize the root.

 

Squeeze out the juice from the ginger and ditch the pulp. Drink cold or hot with a dash of cayenne pepper and a pinch of cinnamon – make sure you’re just sipping on it throughout the day. A pound of ginger should last you a couple of days.

 

Ginger that is juiced is even more intense than the ginger tea, but it’s also a bit more effective. Raw, fresh, ginger is a potent tonic that knocks out nausea within minutes (sometimes seconds), aids in digestion, and can even shorten the length of a cold or flue.

 

Get Plenty of Vitamin C and Zinc

You can get vitamin C from sports drinks that contain it, or look for deals for supplements or drinks on SportPursuit.com, but it’s also easy to just squeeze an orange, lemon, or lime, eat lots of strawberries, broccoli, and sweet peppers. All of these foods are extremely high in vitamin C – especially mini sweet peppers.

 

Zinc is another important mineral that’s crucial for your immune system. Foods that are rich in zinc include meats of all kinds, spinach, nuts, beans, and mushrooms.

 

Actually, it’s a good idea to get loads of other nutrients like calcium and magnesium, also found in nuts and almost all leafy green veggies.

 

Drink Lots of Bone Broth

 

Get back to basics. Go to the store and buy ox tale, cow hoofs, or marrow bones (sometimes called “soup bones”). Sometimes, these bones are sold at pet bones, but they’re actually really good for making homemade bone broth (AKA soup stock). Knuckle bones, marrow bones, and ox tale and hooves are an extremely rich source of gelatin (important for soothing your stomach, and a rich source of glycine, which can help stomach inflammation) and nutrients like magnesium, potassium, sulphur, and phosphorous.

 

Throw bones in a crockpot, a tablespoon of vinegar, a tablespoon or so of salt, and enough water to cover the bones. Toss in rough chopped onions and celery, and cook them overnight and you’ll wake up to one of the most nutritious cold fighters known to man.

 

Nancy Rider is a retired nurse. When not blogging about basic healthcare, she enjoys babysitting her grandsons and tending her vegetable garden.

Categories: endurance, health, winter

Tricks To Help Your Skin Survive The Winter

Winter is the worst time for the wellness of your skin. The cold air, coupled with the dehydration of the central heating, cause all kinds of problems with your skin’s wellbeing, and this can pay all kinds of havoc with your anti-aging routine.

 

Fortunately, there are ways that you can stay young and glowing even when the mercury drops. One of the best things that you can do is swap any products that you use that have petroleum in them for ones that are made from plant-based oils. These have all kinds of vitamins and antioxidants in them, to help maintain the skin and nourish it throughout the winter. Not only this, but plant-based oils penetrate the skin both quickly and deeply and provide a longer-lasting form of hydration. Whilst petroleum-based oils can help to protect the skin from extreme weather conditions and wind, it also prevents the skin from breathing properly and can leady to inflammation, breakouts and dehydration.

 

The skin on your scalp is particularly vulnerable during the winter time. The cold temperatures often lead to irritated, parched skin, dry scalp and brittle hair. If you want to fight thee, opt for natural body washes and soaps and make sure you choose a shampoo that is free of synthetic surfactants such as sodium lauryl sulphate. These are responsible for the cleansing of your hair and the lathering action, but because they are synthetic they tend to be a lot more harsh than natural ones, and they can strip away the natural oils present in your skin and hair, leading to overly dry, static hair and skin.

 

You should also increase your night-time rituals to help your skin repair and protect itself overnight. Make sure that you include nourishing moisturisers and hydrating serums at night.

Categories: based oils, dry, hair, Natural, oils, plant based, skin, winter

Update Your Fitness Regime In The Winter With These Sports

During winter, it’s easy to say you’re giving up on your exercise regime and retreat to the warm. But you don’t need to give up your outdoor pursuits just because the sun’s gone into hiding – there are plenty of fun exercises that you can do during the winter to keep fit and have a good time. We all need to keep fit throughout the year, and that need doesn’t go away in the winter, so it’s advisable that you find something fun to do during those colder seasons that will maintain your fitness levels and make the most of the weather. You never know, you may even enjoy the winter more than summer now! Here’s a list of some great extreme winter sports that you should definitely consider when the colder months roll around.

Snowkiting

This is also referred to kite-boarding, and is a sport where snowboarding and kite-surfing are mixed. What makes it so enjoyable is that it doesn’t require the extreme terrain that so many sports need, so you can do this both up and down hills. Snowkiting can actually be really dangerous though, because you can reach great speeds. You also need the same physical strength that you’ll need for kite-surfing as well.

Ice Yachting

This is another summer hybrid that takes the excitement of a sailboat with the ice terrain to create a unique and enjoyable sport. This is becoming really popular in the United States, and you can now find racing competitions in the northern states as well as a number of ice yachting clubs cropping up.

Snow Kayaking

This is much like sledding, in the sense that all you need to do it is a slope, a little momentum and enough adrenaline to haul a kayak up the snow-covered hills. But once you get going, the kayak is actually a little more difficult to handle than when you’re in the water! Having the paddle to steer you will give you more control than in a standard sled, and once you’ve gathered some practice you can begin adding wax to the bottom of your kayak to build up faster speeds. Most ski resorts don’t allow this sport to take place, but you can pretty much practice anywhere where there is gravity and snow permits.

Ice Surfing

This is a real sport for adrenalin junkies where you’ll be reminded of wind surfing, but with ice blades instead of the open water. Because there is a difference in surface, this sport gives you the chance to build up faster speeds. For this reason, you’re at much more risk of injury – this is quite a dangerous sport. Before you let the wind sweep you away, remember that you don’t have brakes on this device. Try to also steer clear of thin ice – this sport comes with a fair few risks, and this is most definitely one to watch out for.

Ski Biking

This is one of the easiest extreme winter sports and consists of a bike frame with skis attached instead of wheels. With a low centre of gravity, it’s easy to sit and steer the bike as you move down the mountain. There’s a laid-back vibe to this sport, making it really fun. You may find that these bikes are hard to find or rent, but check with your local ski resort. You may be able to find a similar activity in your local area if this isn’t available.

Categories: exercise, extreme winter, fitness, ice yachting, kite surfing, snow, Sport, sports, Surfing, winter, winter sports

A Winter’s Trail: Why You Should Start Exercising Outside

Winter weather is hardly an incentive to get you working on your fitness levels, but wellness experts assert that getting out and active in the cold can work wonders for your wellbeing. Much in the same way that a dose of fresh air helps to clear out the cobwebs when you’ve got a headache or you’re feeling a bit groggy; exercising in the cold is a boon to your body. According to recent research published in Environmental Science & Technology, exercising outside cranks up your energy levels while decreasing your tension, frustration, and depression, and adventure-fitness consultant Sean Burch, who set a world record running a marathon at the North Pole, argues that the winter weather can intensify these effects.

 

Burch asserts, ‘The heat and humidity in the summer can drag you down and tire you faster, but cold weather is invigorating. It stimulates your senses, tunes you in to your surroundings—it makes you feel alive.’ The reason for this is biological, says Kevin Plancher, MD, head of Plancher Orthopaedics & Sports Medicine in New York City. ‘All exercise can increase your levels of those feel-good hormones, endorphins,’ Plancher explains. ‘But because your body has to work harder in the cold, your endorphin production is boosted even more, leading to a happier state of mind.’ Moreover, it’s a good idea to exposure your body to natural light, as this helps to stave off depression, which is especially prominent during the shorter, darker days. So how do you get out in the cold safely and effectively?

 

1. Map Your Route: Andrew Kastor, a running coach in Mammoth Lakes, California, notes that your first priority when planning a winter route should be making sure you’ll have a stable, safe footing. Make sure roads you run down are well-lit, so that you can spot for black ice. Tracey Martinson of Running Club North recommends choosing a loop in your area that you can repeat as many times as you want, so you’ll be close to home in case you get tired, wet or slip on the ice.

 

2. Warm Up Wisely: Olympian Jeff Galloway, co-author of A Woman’s Guide to Running, advises that you walk around or jog in place indoors for five minutes before any workout. Health and wellness writer Corinne Garcia adds, ‘When you head out, give your body time to adjust to the conditions by taking 30-second breaks every few minutes for the first 10 minutes.’

 

3. Take Cover: Garcia warns, ‘Try to avoid open roads and paths near water.’ Olympian Lindsey Anderson, assistant track and cross-country coach at Weber State University, points out, ‘Tree-lined trails and city blocks with tall buildings can help protect you from biting winds and snow flurries.’

 

4. Don’t Cool Down Too Much: ‘To avoid getting too chilled during your cool down, keep it brief,’ says Garcia. ‘Slow your pace for three to four minutes, then go inside to stretch. Take off extra layers and keep moving for another five to 10 minutes before showering.’

 

5. Start Small: Martinson asserts, ‘It’s better to underestimate your ability in the cold,’ and Burch comments that easing into cold-weather exercise can also help your airways acclimate. If you normally do four miles in the summer, start with two, and try wrapping a scarf around your nose and mouth to warm the air before you breathe it in.

 

6. Drink Plenty: Burch warns that a lot of people give little thought to staying hydrated during winter weather, as you don’t see your sweat losses as clearly as you would in the summer. However, you can still sweat just as much, if not more, as you would in hot weather, so remember to hydrate and put your bottle under your layers to help keep it from freezing.

Categories: body, exercising outside, hydration, minutes, nbsp, Warm-Up, weather, winter, Winter Weather

5 Suggestions for Avoiding Winter Sports Injuries

Each year, thousands of people look forward to the excitement of participating in winter sports such as skiing and snowboarding. Although these are enjoyable activities, they also pose a risk of injury if the proper precautions are not taken. A fun-filled day on the slopes can quickly take a turn for the worse. Here are five suggestions for avoiding winter sports injuries.

 

Warm-up

Participating in a winter sport without first warming up your body is a sure-fire way to get hurt. Stiff muscles and tendons are a lot more susceptible to being injured. One of the easiest and most effective ways to warm up the body is to go on a brisk, 10-minute walk through the snow. After the warm-up session, perform a few basic stretches to keep your body prepared for intense physical activity.

 

Keep Water On Hand

Contrary to popular opinion, staying hydrated in cold environments is just as important as in hot climates. In many instances, fatigued muscles are a direct result of dehydration. Dehydration forces the heart to work harder to circulate the blood. To prevent the onset of dehydration, drink 12-16 ounces of fluid per hour before heading out to your event.

 

Wear the Required Protective Gear

Whether you are playing outdoor hockey or skiing with a group of friends, be sure to always wear the correct protective gear. Goggles, pads, and helmets are all critical safety equipment. Wearing sport-specific clothing will also help to prevent injury.

 

Know Your Physical Limitations

If you have been inactive for the past couple of months, do not expect your body to be properly prepared to handle the rigors of a winter sport. Before attempting to participate in a winter sport, give your body at least three weeks of physical training. This will help to strengthen your muscles and and improve your reaction time. If you don’t warm up, you will be much more prone to injury. If are injured, ice skating at New York’s Rockefeller Center, for example, look into physical therapy in NY or wherever you may be from. Don’t leave things to chance, and try to let your injury heal on its own

 

Adhere To The Rules

Most winter sports have specific rules that are implemented to enhance your personal safety. If you have been drinking alcohol, the risk of you being injured is four times greater. Beginners should not even consider attempting any advanced stunts or maneuvers.

 

Participating in a winter sport does not mean that you have to jeopardize your safety. By sticking to the rules and preparing your body, you should be able to remain injury-free.

Categories: avoiding, avoiding winter, body, injuries, nbsp, protective gear, Sport, sports, sports injuries, winter, winter sport, winter sports

How to Keep Fit Even in the Depths of Winter

Being, as we are, in mid winter, it is very easy to let your fitness and weight loss regime fall by the wayside. It’s so cold, that any sport that involves being outdoors (such as running or cycling) can be very difficult, if not impossible, and in some countries it can even be dangerous to try to follow these types of pursuits at this time of year.

 

It is important, however, that you keep working out, in order to safeguard your wellness and wellbeing during the winter months, and there are various ways that you can do this.

 

First of all, you can – of course – hit the gym. A gym membership during the winter months is a great idea, allowing you to work out in a warm and dry environment while it’s too cold to work out outside. You can do the activities that you usually enjoy outside too, just in a more stationary environment. You can run on a treadmill or jump on an exercise bike and work up a good sweat whilst not getting soaked to the skin or frozen to the bone.

 

Dancing is also a great winter sport, as it burns loads of calories whilst also toning up your whole body. Pole dancing is a recent craze, and has become hugely popular (with those who practise it and those who enjoy their skills too one imagines!) You can sign up for various dance classes – hip hop, ballroom, break dancing or even ballet (which is great for your legs).

 

Yoga and Pilates are also a great way to pass the winter months.  You don’t have to do traditional ‘slow’ yoga – you can do Bikram Yoga or Power Yoga, both of which are a bit more fast paced and use muscles that you didn’t even know you possessed. By the end of winter, you’ll be fitter and more supple than you ever thought.

Categories: fitness, months, nbsp, weather, winter, winter months, work, yoga

Winter Weight-Loss Secrets: Staying Fit Through the Holidays

Staying fit through the holidays can be tough, especially if you attend lots of parties where tempting foods are sold. It’s okay to slack a little on your diet and exercise plan to allow for holiday fun, but remember that it will take you longer to meet your goals if you allow yourself too many treats.

Wake up and Exercise

Even if you only have 15 or 20 minutes to exercise when you wake up in the morning, make an effort to start your day with cardio. It will help your body wake up and get your heart rate up. Exercising first thing in the morning will also help you feel healthier and burn more calories throughout the day. Treadmills are a great tool for people who want to exercise in the morning without making much noise or going outside in the cold.

Park in an Inconvenient Location

Running errands during the holiday season can help you ramp up your exercise routine. Just pick a parking spot that is near several of the stores you need to shop at. Carrying your shopping bags and walking from one store to another will help you stay fit, especially if the stores you need to visit are at least a block apart.

Change up Your Routine

Exercise can get boring, especially if you do the same routine over and over. If your body is used to lifting weights, try running or taking an aerobics class. The change in routine will jump start your metabolism and challenge your body in new ways. Ellipticals are a great choice for people who are used to lifting weights at home and want to change their routine without having to go to the gym.

Exercise with Friends

You may find yourself so busy during the holiday season that you have to say no to friends who want to have lunch or visit. Combining exercise with spending time with friends helps you maximize the free time you have during this busy season. Try taking a walk to look at Christmas lights or asking your friends to go shopping with you for presents. Having plans with your friends will help you stick to working out daily even when you don’t feel motivated on your own.

Start a New Hobby

Spending time in the kitchen is popular in the winter, but your free time may be better spent taking dance classes or trying out a new sport. You could even buy classes for you and a friend to try together as a present.

Categories: exercise, free time, Friends, holiday season, Lifting Weights, Routine, Spending Time, staying fit, time, Tips, Weight Loss, winter

Four Ways To Enjoy The Winter and Lose Weight

As the weather shifts, it can seem difficult to lose weight. Although outdoor activities are not necessarily restricted, the type of sports and outdoor options may change due to the weather. Fortunately, it is still possible to enjoy the seasonal weather without giving up on weight loss goals.

 

Go Skiing

Skiing is a traditional winter activity that also helps improve weight loss goals. Get a few trendy ski helmets, appropriate clothing for the cold weather and a set of skis before hitting the slopes. Skiing is a great total body workout that engages the core muscles, legs and arms. Maintaining balance while enjoying a downward slope is a natural way to exercise the muscles without giving up enjoyment.

 

Get on the Ice

As the weather shifts, ice skating rinks are likely to open. Even if the weather is not cold enough for an outdoor ice skating rink, the indoor options are still available throughout the winter.

 

Ice skating is a fun activity for groups, but it also works on building leg muscles, improving balance and naturally working out the core muscles. The forward motion is also good cardiovascular exercise, which can help reduce weight throughout the winter months.

 

Have a Snowball Fight with Friends

Snowball fights might seem like a childish activity, but it is actually a good way to lose weight while enjoying an outdoor activity. The snow on the ground causes resistance to normal movement, which builds up the legs. Running away or toward friends and family will result in cardiovascular exercise, which ultimately causes weight loss. The activity is fun for every age group and it can improve weight loss efforts.

 

Build Out of the Snow

Whether a snow fort, snowman or even a snow angel is preferred, getting outside and building objects out of the snow is a type of work. Rolling large enough balls of snow for a snowman will naturally result in squatting down, moving in ways that differ from normal habits and slight lifting to place the head and center of the body. Snow forts are more complicated, but have a similar impact on the body.

 

The key to losing weight is balancing exercise with dietary habits. The winter months provide the opportunity to enjoy the natural resistance to movement while playing outdoors with friends and family. By getting out in the cold weather and moving around to enjoy games, weight loss will occur naturally.

Categories: weight, Weight Loss, winter

Defeat The Chill With These Top Winter Warmers

Nobody likes the first months of the year so much. At least before Christmas we’ve got the holiday season to look forward too, afterwards all we can do is wait and pray for sunshine. It’s always a long time in coming and England is very good at giving us a week of summery weather and then throwing us back into the winter. It’s never nice to be cold all the time and it’s never nice when you feel like you just can’t get warm. Not all of us like heat but nobody likes constant cold.

What with inflation and the price of heating these days, it’s even harder to get and stay warm. Yes, you can layer up and wander around like a human fleece all winter but how about looking for some alternatives to that? We all know that exercise warms us up but how many of you know that certain foods will help your body stay warmer?

Nature is the best thing to look at when looking for winter-warming foods. Seasonal veg tends to be the very best thing for that time of the year but what with the constant importing of food we’re spoilt for choice and can have whatever we like all year round. If you were to just eat what’s in season in winter you’d find yourself much more insulated from the elements, not getting nearly as cold!

Couple your seasonal diet along with regular bouts of strengthening yoga and you’ll find it much easier to wait for that sunshine to come. The winter months no longer need to be as long and depressing as they once were, all you need to do is pick your diet more carefully and exercise more regularly! Try it today and let us know what you think. What’s your ultimate winter warmer?

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Defeat The Chill With These Top Winter Warmers

Categories: diet, stay warm, winter