Good food, nutrition, and hygiene go hand in hand. They are a key factor in optimal overall health, especially for the coming winter. The wintery season does have its perks, like ice skating, skiing, hot chocolate, and that cozy feeling when you wrap under the blanket.
But, it can also come with a ton of cold and flu symptoms. Yes, the flu season is real. In temperate regions, influenza activity is at its peak during the winter months. In the Northern Hemisphere, influenza outbreaks often occur between October and March. (1)
This is the perfect time to start working on your personal hygiene and nutrition. If you want to reduce the odds of getting sick and keep your body in tip-top shape for the winter, then you are in the right place. The information below can set you on the right track.
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Importance of personal hygiene and nutrition
A well-balanced, nutritious diet – along with exercise – is the cornerstone of good health. Healthy eating means consuming high-quality proteins, heart-healthy fats, carbs, minerals, and vitamins. It means staying well-hydrated with drinks like water and tea.
To maintain adequate vitamin intake, you should cut back on alcohol, saturated fats, and processed foods. This type of eating habit can maintain normal bodily functions, help in disease prevention, and promote healthy body weight. Here is how.
Overall health
The nutrients you get from food can support your daily activities. Proper nutrition is critical for maintaining normal body function. And avoiding the dysfunction that comes from external or internal factors. For example:
- Vitamins A, C, and E have antioxidant properties that protect the cells from toxins.
- Fats and carbohydrates act as fuel for the body.
- Proteins promote a healthy immune system and rebuild injured tissue.
- Phosphorus and calcium keep the bones strong.
Many studies show that diet and nutrition are crucial not just for body composition and physiology, but for mood, and mental well-being as well. (2)
Weight control
Cold weather can influence your weight loss in more ways than one. Because of the freezing temperatures, many people become less active and turn to processed snacks. These habits make it easy to put on a few extra pounds.
Proper intake of veggies and fruits can help control weight gain. The water and fiber in veggies and fruits help fill you up. They also help you control your calorie and sugar intake, making it easier to manage your weight.
Disease prevention
Flu, colds, and other respiratory diseases are more prevalent in colder months. People tend to stay cooped up at home and allow viruses to pass more easily from one person to another. Plus, the dry and cold air can weaken their resistance.
Chronic diseases, such as diabetes, stroke, and heart disease, are also prevalent. But, many of them can be prevented, as they are linked to poor lifestyle choices and diet. To try and prevent a cold and keep the heart in good shape, it is important to include immune-boosting and heart-healthy foods.
These include:
- Vitamin C, E, D, B6
- Unprocessed, healthy protein sources
- Antioxidants
- Probiotics
- Zinc
- Whole grains
Other than a balanced diet, make sure to get enough physical activity and sleep. As they can both affect your overall health, immunity, and disease prevention.
How nutrition affects body hygiene
A properly balanced diet supplies the system with nutrients crucial for good health. But, what you don’t and do eat can also have a drastic impact on your hygiene. A poor diet can increase the odds of dental decay, bad breath, and even foot odor.
And since you may be spending most of your time indoors, these problems become easier to spot. According to studies, increased intake of sugary drinks, candy, cookies, and chips provides excessive calories and increases the risk of caries. (3)
When combined with not enough veggies and fruit intake, you deprive the body of key nutrients. If your dental hygiene is not the best, many foods can taint your breath, sometimes even for hours. Especially if you recently ate onions, garlic, or canned tuna.
Poor dental hygiene is the leading cause of bad breath. If you don’t floss and brush daily, food particles get stuck in the mouth, causing a bad odor. A sticky, colorless film of bacteria (plaque) forms on the teeth, eventually irritating the gums. This, in turn, can cause plaque to fill the pockets between the gums and teeth.
Your feet can also stink because of your hygiene and diet habits. Of course, moisture and bacteria are often the underlying cause of most smelly feet. But, your diet can have a role to play. According to experts, a zinc deficiency can contribute to foot odor. (4)
Therefore, supplying the body with foods rich in zinc, such as fish, meat, oysters, legumes, poultry, and sunflower seeds, could aid in combating stinky feet.
What is the best food to eat in winter?
Want to know how to eat right in winter? These foods can help boost your winter health this season.
- Oatmeal
- Soup
- Sweet potatoes
- Walnuts
- Beets
- Bell peppers
- Salmon
- Tuna
- Cauliflower
- Broccoli
What foods give you energy in the winter?
Want to beat the winter laziness? To supply the body with a hefty dose of energy, focus on complex carbs. Such as whole-wheat bread, quinoa, beans, potatoes, etc. They take more time to break down and offer the body more lasting energy than simple carbs. Healthy caffeine-containing foods can also help, such as coffee, tea, matcha, etc.
Hygiene tips for the coming winter
Getting sick can ruin the festive cheer. To keep the holiday spirits up, there are a couple of winter hygiene tips you can try. Now that you know the benefits of having good personal hygiene, here is how you can make the most of them.
Wash your hands often
Hand washing is critical all year round. But, it is even more important during the winter season. That’s mainly because this is a prime time for the flu and cold. The hands can carry about 3,200 different germs that belong to over 150 species. Some of them can cause an infection. And washing your hands often can decrease their transmission. (5)
You can use cold, lukewarm, or warm water and soap to start disinfecting. Make sure to wash the thumbs and fingertips, as they are the most commonly missed area. So, lather the hands with soap, and under the fingernails as well, scrub for 20 seconds, and rinse.
Brush and floss your teeth daily
About 46% of adults 30 or older have some form of gum disease. More than 1 in 4 American adults have untreated tooth decay. Prevention starts with proper oral hygiene. Regular flossing and brushing prevent plaque build-up. (6)
After every snack or meal, bacteria break down sugar in the teeth into acids that eventually damage the enamel. Triggering cavities. Plaque can also lead to gum disease (gingivitis), which can cause sore, swollen, or red gums.
Dental floss can help clean spots that are hard to reach with your toothbrush. That includes tight spaces and small gaps between the teeth. These areas can collect food debris, including acids and sugars from the drinks you are consuming on a regular basis.
Toothbrushes come in different shapes and sizes. To find the right brush for you, make sure to check the bristle variety. You can select between medium, soft, or hard nylon bristles. Most people prefer a soft-bristled brush, as it is the safest and most comfortable choice.
Air the rooms regularly
When the temperatures outside are below zero, you may not even consider opening the window. That’s because you want to keep the warm air inside. But, what you don’t realize is that your home could be up to 10 times more polluted than the air outside. Of course, depending on where you live.
All kinds of airborne particles can cause dirty indoor air. Such as mold, pet dander, pollen, dust, volatile organic compounds, etc. Plus, pesky microbes tend to thrive in dark and damp places. If there is someone sick in the house, germs are easier to spread.
Adequate ventilation can help improve the indoor air quality and the health of you and your family. By opening up the doors and windows for a couple of minutes a day, you can ventilate the stale air and replace it with fresher, cleaner air. To extract stale air that carries fumes and moisture, use exhaust fans. This is particularly useful to have in the laundry, kitchen, and bathroom.
Clean the heaters as they collect dust
You don’t have to be a slob to have a dusty heater. With regular use, any electric heater collects debris, particles, and dust. Although the dirty heater may not look bad, all that debris build-up can decrease its performance. It can also emit a bad smell.
Here is how to clean it.
- Disconnect the heater from the outlet.
- Let it cool completely before cleaning it.
- Use a clean microfiber duster to get rid of the loose dust.
- Wipe the surface clean with a damp (not so saturated) sponge.
- Let the heater air dry before using it.
If the interior compartments need cleaning, unscrew and take out the cover. Use a compressed air duster to loosen up the debris and dust. If your heater doesn’t have a cover, target the heater’s slats and vents with the nozzle.
Use a vacuum with a brush attachment to get rid of the remaining dust. When working with tight crevices or narrow spaces, avoid damaging the wires. Remember to wear a dust mask, particularly if you have allergies.
Wash the woolen
Your warm sweaters have stayed in the wardrobe for a whole year. This can lead to the accumulation of grime, dust, and bacteria below the woolen. Washing the clothes with detergent can help clean the dust and give the garments a fresh smell.
Disinfect the mattress
Many mattresses can be a hotspot for microscopic activity. The average adult can sweat 26 gallons in bed annually. This makes the mattress a perfectly moist and warm area for bacteria and fungus to thrive. When you clean and disinfect the mattress, you remove dust mites, bacteria, sweat, and moisture. (7)
You can eradicate those bed bugs, and get cleaner indoor air. By giving the mattress a thorough clean, you can remove the pungent odor and enjoy a comfortable sleeping environment. Here are a couple of mattress-cleaning tips to try:
- Steam cleaning – Use a handheld steamer (like a garment steamer) to steam the mattress in sharp and short bursts. This helps break up sweat stains and remove dust mites. Avoid soaking the mattress.
- Baking soda and vinegar – If you want a DIY option for cleaning discoloration, you can use vinegar and baking soda solution. Pour some vinegar into a spray bottle. Blot the area, and spray the solution. Let it soak for 10 to 15 min before covering the stains with baking soda. Wait for 8 to 10 hours, then vacuum the baking soda.
- Enzyme cleaner – To deal with stubborn stains, mix 3 tbsp of baking soda with 8 oz of hydrogen peroxide. Apply the cleaner to the spot and let it sit for a couple of hours. Then use a damp cloth and blot the stains. Let the mattress air dry before vacuuming it.
HOCl Fogger
There is no doubt that the methods described above are effective. However, we can hear your voice saying, "I don't have time for that!". So here is our advice to you.
There is a chlorine-based disinfectant called HOCl which can control germs at extremely low concentrations that are safe for the human body. By fogging this disinfectant with a specially designed fogger, the HOCl ingredients can be delivered by dry mist to surfaces throughout the space without any labor. Since removing bothersome odors is almost same with controlling germs, this system can also serve to improve daily cleanliness.
Reference: HOCL (HYPOCHLOROUS ACID WATER): ALL YOU NEED TO KNOW
There are several types of specialized foggers available, but the stationary type is the most reasonable to operate. All you have to do is set it and forget it, and before you know it, you will have a clean and hygienic space.
Reference: 4 BENEFITS OF HOCL FOGGING (HYPOCHLOROUS ACID)
Take regular baths
Regular bathing has excellent mental and physical health benefits. One of the major perks is cleanliness. The water cleanses the skin, helping avoid sores, inflammation, and skin irritation. All the bacteria, germs, or fungus you came across during the day, wash away. Leaving the body completely clean.
Plus, lots of people suffer from the winter blues. They feel deep unhappiness or depression whenever it is very cold outside. Warm baths are a great way of managing that unease. Especially when you pair them with sweet scents, candlelight, and soothing music.
Regular bathing helps you manage everyday stressors and create a perfect environment for your mind and your body. Also, when you soak in Epsom salt baths, you can soothe the joints and sore muscles. It can help speed up the healing process.
So, if you want to feel better this winter, you should create a quiet space for ultimate relaxation. And say no to the endless interruptions.
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References
1. https://www.ncbi.nlm.nih.gov/books/NBK459363/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7982519/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862385/
4. https://www.hss.edu/newsroom_how-nutrition-affects-hygiene.asp
5. https://www.pfizer.com/news/articles/how_clean_are_your_hands
6. https://www.cdc.gov/oralhealth/basics/adult-oral-health/index.html
7. https://www.webmd.com/a-to-z-guides/ss/slideshow-dirty-mattress-hazards
