Winter Wellness

When winter comes and it gets colder and darker outside, staying healthy becomes harder. As a primary care doctor, I've seen how taking care of yourself in winter can stop many common health problems. This guide will help you stay safe and healthy all winter long. Whether you have ongoing health issues, like to be active outdoors, or just want to avoid getting sick, these tips will help. At Here Health with Froedtert and the Medical College of Wisconsin, we can help with many of these concerns through video visits and online tools. This means you can get care without driving in bad weather.

Staying Safe Outdoors in Cold Weather

Cold Weather Safety

Winter can be beautiful, but it also brings serious dangers. Slipping and falling on ice and snow is one of the biggest winter risks, especially for older adults. Here's how to stay safe: use the right footwear, even for short trips, walk with your feet apart on slippery surfaces, and keep sidewalks clear and salted. Remember that many falls happen during quick trips to check the mail or get to your car—times when you might not be thinking about safety.

When it gets really cold (as it does here in Wisconsin!), frostbite becomes a real danger. Your fingers, toes, ears, and nose are most at risk. Early signs include redness, numbness, and a stinging feeling. Protect these areas with waterproof gloves, good socks, and face coverings. If you have diabetes, poor circulation, or Raynaud's syndrome, be extra careful and don't stay outside too long in the cold.

You might think sunscreen is only for summer, but winter sun bouncing off snow can cause bad sunburns, especially in the mountains. Skiers and snowboarders often forget about this risk. Put sunscreen on all exposed skin, including under your chin where light reflects up from the snow. Wear good sunglasses or goggles to prevent snow blindness—which is like getting a sunburn on your eyes.

Winter Exercise Tips

Exercising outside in winter is great for you, but you need to prepare. Before shoveling snow, warm up your muscles to avoid injury and heart strain. If you have heart problems, ask someone else to shovel for you or use a snow blower. Cold air plus hard work can raise your risk of a heart attack, especially when you first start. Winter air is dry and can dry out your nose and airways too. This makes people cough more, and those with breathing problems like asthma often feel worse. Try wearing a scarf over your mouth and nose to warm the air you breathe in. This simple step can protect your lungs. If you have asthma or other lung problems, keep your rescue inhalers close by and use your daily medicines as your doctor tells you. Even healthy people should start with shorter outdoor workouts in winter and dress in layers that you can remove if you get too warm. Using a fitness tracker can help you keep an eye on how hard your heart is working during cold weather exercise and let you know when to take a break.

If you enjoy winter sports, check your equipment, know your skill level, and watch the weather. These simple steps prevent many common injuries. If you have health conditions that might get worse in cold weather, talk to your doctor through a video visit before starting winter sports.

Staying Healthy Indoors

Breathing Health

Winter's closed spaces make it easy for colds and flu to spread. Besides getting your flu shot, washing your hands or using hand sanitizer frequently can reduce chances of transmitting infections. Use humidifiers to add moisture to dry indoor air, which can irritate your breathing passages and make you more likely to get sick.

Many people don't know that carbon monoxide poisoning risk goes up in winter because of heaters, fireplaces, and cars running in garages. This "silent killer" causes symptoms that feel like the flu—headache, dizziness, weakness, and confusion. Make sure heating sources have good airflow and put carbon monoxide detectors on every floor of your home.

Eating Right and Boosting Your Immune System

Winter comfort foods often don't have the nutrients your immune system needs. Keep eating colorful fruits and vegetables—frozen ones work great when fresh isn't available. About 42% of Americans don't get enough vitamin D, and this is worse in winter. Beyond supplements, eat fatty fish, fortified foods, and try to get some midday sun when possible.

People often drink less water in winter because they don't feel as thirsty, but indoor heating dries you out even more. Set reminders to drink water throughout the day. Staying hydrated helps your immune system, energy levels, and skin health. Herbal teas are a great way to stay hydrated while keeping warm.

Protecting Your Skin

Winter's cold outdoor air and dry indoor heating are tough on your skin. Put on moisturizer right after bathing to lock in water, take shorter lukewarm showers, and use humidifiers to keep indoor air moist. If you have skin conditions like eczema or psoriasis, they often get worse in winter. Video visits with skin doctors can help adjust your treatment without leaving home.

Taking Care of Your Mental Health in Winter

Seasonal Depression and More

About 5% of adults get Seasonal Affective Disorder (SAD), and 10-20% get milder "winter blues." Watch for signs like ongoing sadness, low energy, sleep changes, and craving carbs. Light therapy using special light boxes for 20-30 minutes each morning helps many people. For more serious symptoms, video mental health appointments can help figure out if therapy or medication might help.

Winter mental health isn't just about SAD. Holiday stress, feeling isolated, and broken routines also matter. Online health tools now offer proven ways to manage stress, including meditation apps, video therapy, and online support groups. Staying connected with others despite bad weather is really important—video calls, online groups based on your interests, and virtual activities can fight loneliness.

Exercise is one of the best tools for mental wellness. When you can't go outside, try indoor options that keep you physically and mentally healthy—online fitness classes, walking in malls, home exercise equipment, or bodyweight exercises don't need much space but really help your mood.

Managing Ongoing Health Conditions in Winter

Winter brings special challenges if you have ongoing health conditions. People with arthritis often have more pain in cold weather. Warm compresses, gentle indoor movement, and adjusted medications can help. People with asthma often have symptoms triggered by cold air, so stay on top of medications and watch for indoor triggers.

Digital health tools have changed how we manage ongoing conditions during tough seasons. Remote monitoring devices, medication tracking apps, and video check-ins let you get continuous care without weather getting in the way. Many patients find that digital-first care gives them better support through winter when bad weather might otherwise keep them from getting healthcare.

Conclusion

Staying well in winter means paying attention to both physical safety and emotional health. By taking simple steps—from preventing falls to taking vitamin D, avoiding breathing illnesses to supporting mental health—we can get through the season in good health. Our digital-first approach at Here Health means support is always available, no matter what the weather is like or if you have trouble getting around. Video visits, secure chats, and remote monitoring tools keep you connected to your healthcare team all winter long.

As we go through another winter together, remember that small preventive steps make a big difference for your health. Whether you're managing an ongoing condition, taking care of your family's wellness, or just trying to avoid seasonal illness, these strategies will help you enjoy winter's unique beauty while avoiding its health challenges. Your winter wellness can be supported through both digital tools and in-person care—exactly the right care, exactly when you need it.