The Plug’s Guide to Staying Healthy This Winter

The winter season is known for its holidays, falling white snow, and hot cocoa nights by the fireplace. Yet it’s also known for not-so-nice things like flu season and seasonal depression. Plus, similar to how many people despise the summer heat, many people are not a fan of winter weather! So let’s discuss how you can stay happy and healthy during this winter, PlugFAM.

Stay Cozy

First things first — you gotta stay warm! Get a nice and cozy coat to bundle up in for when the temperature starts to dip; you don’t want to be catching a cold! And speaking of colds, make sure to stay on top of washing your hands well and frequently, avoiding sick people, and keeping your fingers out of your eyes, nose, and mouth. Get your flu vaccine, and if you happen not to feel well, stay home in order not to get others sick (and to get proper rest for yourself!). 

Stay Hydrated & Full with the Good Stuff

Staying hydrated is an important step as well. With the heat blowing inside and the contrasting cool air outside, your throat can tend to feel dry (as well as your skin, so stay moisturized!). Aim to drink eight ounces of water eight times a day, but if you think you can’t manage that, stock up on fruits and veggies with high-water content like oranges, celery, and broccoli (1). And there’s always The Plug — the perfect addition to staying hydrated and full of energy!

As for food, you can absolutely treat yourself to holiday goodies and big family dinners, but try to have an overall balanced diet with a variety of nutrients to boost your immune system. Some of the best foods for immunity are garlic, ginger, citrus fruits, and red bell peppers (2).

Stay Focused on Exercise Goals

Exercising is a key step that often gets abandoned during winter. The days become shorter, leading to less daylight, and people are just too cold to work out. But you gotta push through! There are some fun winter sports like skiing, snowboarding, and ice skating. Go on a walk with your dog or a group of friends to get your steps in. Follow along with a YouTube video at home or get a gym membership. You don’t have to become a hardcore bodybuilder — aiming for 15-30 minutes of exercising a day should be a solid goal. 

Stay in Tune with Yourself

Winter can be a lonely, dark time for some people, leading to individuals experiencing a dip in their mental health. This can be described as Seasonal Affective Disorder (SAD), a type of depression that happens around the changing of seasons (3). It can typically appear going into fall or winter, but it can happen going into spring or summer as well (3). Going outside in the sun can help, as well as light therapy (4). Talk to your doctor about medication options and any additional ways for you to feel well mentally during the season.

We hope you take these tips to heart as we delve deeper into the winter season! Wintertime should be fun and not spent being sick in bed. Let staying healthy be your goal this season, PlugFAM!

Bibliography

1. The Health News Team. Stay hydrated by eating these 11 foods [Internet]. Sharp. 2022 June 22. Available from: https://www.sharp.com/health-news/stay-hydrated-by-eating-these-11-foods 

2. Schend J. 15 Foods That Boost the Immune System [Internet]. Healthline. Updated 2025 May 24. Available from: https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system 

3. Mayo Clinic Staff. Seasonal affective disorder (SAD) [Internet]. Mayo Clinic. 2021 Dec 14. Available from: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 

4. Serrano V. Six Wellness Tips for Cold Weather: How to Stay Healthy in Winter [Internet]. Independence Blue Cross. 2021 Dec 3. Available from: https://insights.ibx.com/winter-wellness-six-tips-staying-healthy-cold-weather-season-2