How to keep fit in winter?

The winter months can be a challenging time to stick to an exercise plan. The weather is colder, the daylight hours are shorter and other priorities can make it hard to establish a routine. While exercise in winter may be tough, it is very important for health.

Before having transplant surgery, exercise will help you to maintain strength and energy. After a transplant, exercise can help you return to your normal level of physical activity more quickly. Cardiovascular exercise is a type of exercise that focuses on increasing your heart rate and building your endurance. Resistive exercise uses resistance (body weight, bands, or weights) to build strength in your muscles. Both types of exercise have important benefits before and after transplant. An exercise program should include both cardiovascular and resistive exercises.

Pamper your sleep and vitality to be fit in winter

Having a good sleep is very important to be healthy because it allows our body to regenerate. Below 6 hours of sleep, the risk of catching a cold is multiplied by four. Winter is a season when we are more likely to feel tired and our sleep cycle is disrupted. Lack of sleep directly affects our vitality which is why it is important to sleep well to keep fit throughout the winter.

Take advantage of the morning light to get back in shape in winter

Do you want to sleep all the time? This is completely normal because the body produces more melatonin, the sleep hormone, in winter because the nights are longer. To regain energy, the solution is not to play groundhogs by staying in bed longer. On the contrary: enjoying the daylight in the morning by doing a little sport in front of a window or going out for a walk, recalibrates the biological clock.

Test light therapy if you feel a decrease in vitality in winter

Studies show that by delaying melatonin production, a cure with a light therapy device reduces difficulty falling asleep and waking up at dawn. The effects are rapid: after a week, you have more energy and better morale. It is necessary to choose a lamp with a power of 10,000 lux: half an hour of exposure each morning is enough, placing the face about 50 cm from the device (you must keep your eyes open but no need to look at the lamp directly). It takes between 90 and 150 € for the device. These appliances can be found in appliance stores and organic shops. It is a good habit to keep until spring, to overcome the winter serenely. It is also important to seek the advice of your doctor in case of eye problems such as glaucoma, cataracts ...

Follow a course of anti-stress Rhodiola to sleep better

Danielle Roux-Sitruk, the doctor of pharmacy, recommends this adaptogenic plant "which helps to better manage the physical and psychological fatigue of winter, so also to have a better sleep in the evening, and to face the cold". One capsule of dry extract (dosed at 200 mg) in the morning and at noon (never in the evening because it is stimulating), from Monday to Friday, for 15 days.

Dried fruits are the best foods to spend the winter in shape

"Chewing in a few oilseeds such as almonds or hazelnuts rich in tryptophan, a precursor of serotonin, helps to accompany the natural production of serotonin at the end of the day, which itself triggers the secretion of melatonin at night," says the phytotherapist. A Chrono nutrition reflex that helps to recalibrate the rhythms day/night and sleep better at night.

Eat a little more protein to be healthier

It is important not to neglect your protein intake, especially in winter! It is recommended to consume in particular red and white meat (at least twice a week), fish, and seafood (twice a week) that provide zinc and iron, because deficiencies cause immunity to fall. If you are a vegetarian, it is advisable to consume more lentils, eggs, wheat germ on soups and yogurts while keeping a balanced diet.

Taking vitamin D to stay in shape

Vitamin D is not only useful for bones, it is also the key vitamin for immunity. A recent review of studies confirms that taking 400 IU to 2,000 IU daily reduces the risk of respiratory infection. This vitamin is useful for almost everyone in winter, preferring vitamin D3 of animal origin, which is better assimilated.

Put on socks at night to fall asleep faster

A scientific experiment has shown that warming the hands and feet (by about 0.5 ° C) at bedtime causes a blood flow capable of lowering the heat of the center of the body. As a result, participants' time to fall asleep was reduced by 20%. Do not forget, however, to lower the temperature of the room to around 19 ° to promote better sleep.

How to face winter while taking care of your immune system?

The otolaryngologist (ENT) sphere should not be neglected during this season. In order to keep fit in winter you must take care of your immune system and this means avoiding infectious episodes as much as possible.

Alternating echinacea and elderberry, the best trick to boost your immune system

These two plants can reduce the number of infectious episodes during the winter and boost the immune system. "Echinacea is effective, but should not be taken continuously so as not to overstimulate the immune system. We take it four days a week for one to two months," advises Danielle Roux-Sitruk. It can be consumed as a standardized fresh plant extract (1 tbsp per day) or dry extract capsules (200 mg), and never in case of allergy to Asteraceae, autoimmune disease, or cancer. Alternate for one to two months with elderberry, in the form of herbal teas (1 tbsp per cup of water, infuse 10 minutes) or dry extract capsules (200 to 400 mg per day).

Wash your nose regularly to avoid infections

"It is in the evening that it is most useful, especially if you travel in the city, to rid the nasal mucosa of pollution particles that create microlesions and promote the penetration of viruses. It should not be done more than once a day so as not to irritate the nose, "advises Dr. Gilles Ayoun, ENT. The right move? Spray the solution, aiming not upwards, but towards the opposite ear (the head is tilted slightly) so that the liquid comes out through the other nostril.

Bet on thyme and propolis with anti-infectious properties

"An anti-infectious thyme tea is a good idea at the beginning of winter infection, but also on a daily basis in prevention against chronic sinusitis," says Dr. Ayoun. Propolis-based, anti-infectious, and anti-inflammatory lozenges or sprays are a good solution because they do good if you have an irritated nose and/or throat.

Unclog the nose with essential oils

Essential oils of Niaouli or radiated eucalyptus are preferred because they have decongestant properties. It is interesting to combine them with ravintsara, anti-viral, to stop the common cold. Just breathe them in, in dry inhalation: 1 drop of each on a handkerchief; or wet: 5 drops in a bowl of hot water, we breathe the vapors 10 minutes by covering the head. Never use in case of asthma.

The best tips for taking care of your joints in the winter

During the winter period, the joints are more likely to be painful. Especially when you are suffering from osteoarthritis, this season can be particularly difficult. However, it is possible to spend the winter well when our joints hurt, with the help of some sometimes amazing tricks.

Using the hairdryer to relieve osteoarthritis

Applying this dry heat from the hairdryer at least 15 cm from the skin on the knee or hand can do good when osteoarthritis is sensitive to wet and cold weather. Wearing a heated knee pad (at Gibaud for example) also helps to unlock, in the morning when you wake up, or if you have to walk in the cold, but you should not wear it for more than a few hours so as not to limit movements.

Massage with a heating oil

Wintergreen essential oil is anti-inflammatory but also has a slightly warming effect. It is ideal for massaging a painful joint and relaxing the muscles around it, as the cold tends to increase stiffening. How to use it? 1 to 2 drops diluted in 1 tbsp. Vegetable oil (if possible arnica or calophyll, which are the most effective anti-inflammatory products).

Doing finger gym to reduce osteoarthritis pain

The hands, very exposed to the cold, suffer particularly. In the case of osteoarthritis of the fingers, small daily exercises with elastics are effective in increasing mobility and reducing pain according to a Norwegian study. We surround each finger with it, then we spread the fingers well from each other, and we lift one finger after the other.

How to keep good joints in winter? Bet on anti-inflammatories

In case of an osteoarthritis flare-up, when the joint is red, warm, and swollen, do not hesitate to double for a few days the dose of turmeric or harpagophytum if you are already taking it as a background treatment. You can apply a local anti-inflammatory gel such as diclofenac or based on wintergreen essential oil and take an oral anti-inflammatory (prescribed by the doctor depending on the gastric or cardiac sensitivity of each) for 2 to 3 days if the pain is really intense.

What to do if you have your fingertips, all white?

If one suffers from Raynaud's syndrome, tingling and numbness can be very painful. Instead, wear two pairs of gloves on top of each other, one of which is silk, to keep the heat warm. You can also place heaters in your pockets and dip your hands in them when walking outside.

Make small movements regularly: open and loosen your fists, make reels with your arms. It is advisable to take as a background treatment, ginkgo Biloba which promotes vasodilation (Ginkor fort, Tanakan or their generics ...), as a cure throughout the winter.

Our selection of products to keep fit in winter

The vitamin solution: immuno + Propolis, Ladrôme, 19,95 € for 20 ampoules. Propolis + royal jelly + echinacea + acerola for vitamin C. 

The stimulating solution: elderberry gummies, New Nordic, 26 € for 60 gummies (for a month). Two chewable gummies provide 300 mg of a concentrated extract of elderberries. Perfect for those who do not like to swallow capsules. 

The anti-fatigue solution: phytostandard Rhodiole, PiLèJe, 13,70 € for 20 capsules. A standardized plant extract for a good concentration of active ingredients (and organic). 

The solution to boosting immunity: vitamin D3 1,000 IU, Lescuyer, € 22.50 per 20 ml. Vitamin D is extracted from lanolin (the substance of sheep's wool).

some tips

Here are some tips to keep in shape over the winter (and year-round):

• Go for the goals. Remind yourself of your goals for exercise and staying in shape. Do you want to be able to walk the dog farther? Do you want to be able to play with your grandchildren? Do you want to feel healthier? Do you want to be able to pick up a suitcase by yourself? By starting with goals in mind, you are more likely to succeed.
• Bring fitness indoors. During the winter months, you may not be able to exercise outside, but there are many ways to stay active and warm. You can walk laps at the mall, take a fitness class at the gym, join a community dance class, lift weights, work out to a video at home, or even just dance. The most important component of an exercise program is finding something that you enjoy. If you’re having fun, you will be more likely to stick with exercise.
• Make the most of winter. While it’s easy to bring fitness routines indoors, perhaps you want to get outside and enjoy the winter months. If you are in good health and your doctor is agreeable, try some more daring winter sports. You could sign up for ice skating lessons, cross-country ski, or snowshoe. If you are not feeling as adventurous, get outdoors and build a snowman with the younger members of your family. Even just shoveling the snow and other winter chores count as exercise. Be sure to bundle up!
• Partner up! Enlist your friends and family as exercise partners. Set a date to meet a friend at the gym and you’re much more likely to follow through. Instead of meeting a friend for a meal or coffee, consider an exercise date. You could meet at the mall to walk briskly and window shop. Try stepping out of your comfort zone with a friend and take a dance or yoga class. Exercise can be social and fun.
• Pencil it in. Be deliberate about scheduling exercise and fitting it in, even when you’re busy. Once you write down exercise in your calendar, it becomes part of your schedule for the day and this can help you achieve your fitness goal. Additionally, track your exercise in a log. Seeing your achievements and progress will be very motivating.
• Don’t let a lack of time get you down. When your schedule is busy, remind yourself that exercise does not have to take long. There are many simple ways to increase your physical activity. Instead of using an escalator or elevator, take the stairs. Park your car farther away from the building to increase your steps. When your favorite song comes on the radio, dance for a minute or two. While you’re brushing your teeth, tighten the muscles in your bottom and thighs. Practice standing up from a chair without using your arms.

Throughout the winter months, there’s no need to hibernate! It’s possible to stay active and exercise. Experts recommend that you exercise for at least thirty minutes, five days a week. However, even five or ten minutes of movement a day can help with weight loss, improving your mood, and increasing your heart health. So, remember your goals for exercising, grab a partner, find an activity you enjoy and get moving!