Healthy Manager: 6 Simple Ways to Boost your Health During the Winter

Six Simple Ways to Boost your Health During the Winter

During the seasonal transition into winter, preparing our minds and bodies for the colder months ahead is essential – especially if you work in a medical office where germs are around every corner! Here are six simple ways to maintain wellness during the winter, even when you’re stuck behind your desk. 

Get plenty of sleep. 

It is no coincidence that the days are shorter. Darkness settles in sooner. It’s obvious that nature is telling us it is time to slow down, and when you work in a busy medical practice it is essential that you listen. Longer periods of darkness mean your body needs longer periods of rest. Establish a healthy nighttime routine that lets your mind and body know it’s bedtime. How?


  • Banish all electronics from your room. Your phone, tablet, laptop: stow them away elsewhere. 
  • Make your bed extra cozy: invest in quality pillows and mattresses. 
  • Avoid large meals and caffeine at least an hour before bed.  
  • Keep a consistent sleep schedule. Go to bed and wake up at the same time each day. 
  • Make sure your room is completely dark, especially if you’re sensitive to light.  
  • Ensure your room is tidy. A clean room creates a sound mind.  
  • Keep the temperature slightly chilly for optimal rest. For most folks, 68 degrees is optimal for great sleep. 

Implementing a consistent routine will help your body develop an internal clock, which will also help you sleep longer and better. 

Get your flu shot. 

You understand the power of good sleep, but vaccinations are also another way to arm your health. The best way to protect against the flu and boost your health outcomes this winter is to get your shot right away. According to WebMD, “your best bet is to get a flu shot early in the season, so your body has a chance to build up immunity to the virus. It takes about two weeks for the flu shot to protect you.” 

Sanitize and wash your hands often. 

On top of vaccinations, getting germs off your hands should be a priority. Think of everything you do with your hands each day at the office. Now think of everything you touch with those hands, including your own body. With flu season bearing down, clean and sterilize those things you touch all the time to boost your health.  

Thoroughly wipe down your keyboard, tablet, phone and desk. Make sure to wash your hands regularly and keep your clean streak going by using wipes to sanitize other surfaces you commonly touch outside of the office. Go one step further by putting a large bottle of hand sanitizer on your desk. Not only will this visually remind you to regularly clean your hands, but it will inspire others who are visiting your space to do the same. 

Stay active. 

You wash your hands, get good sleep and get vaccinated, but are you moving your body? Inactivity triggers a sluggish body and mind. It slows down circulation and metabolism and can weaken the immune system. Whether you choose a brisk walk on your lunch break, yoga in your living room, or even raking leaves in the evening, make sure you keep your body moving. 

Boost immunity. 

As you know, there are no secret immunity potions. However, you can boost your health by drinking lots of water, taking supplements, and eating in-season and nutrient-rich foods. Staying hydrated is essential all year long, but aids in fighting off pesky germs during flu season. According to Everyday Health, “staying hydrated may boost a particular immune response to enable your body to better fight the viruses.”

And if you aren’t getting enough vitamins and minerals naturally, ensure that you are getting them somehow. We get most of our Vitamin D from the sun, so our intake decreases in colder weather. If you find you are not getting outside much, a Vitamin D supplement can boost your mood and your system! 

Practice self-care. 

Finally, make taking care of you a priority. You take care of people all day, so you deserve time for self-care. Dedicate some time to soak in a luxurious bubble bath complete with oils and Epsom salts. Give yourself 30 minutes at night for some peaceful reading, accompanied by a virgin hot toddy or a cup of lavender tea.  

Try some new baking recipes, plan a weekly night out with friends, or a retreat to a cabin for a weekend. Whatever you do, take the time to pamper yourself and decompress; it can have major physical and mental benefits! 

‘Tis the Season to Boost your Health! 

This time of year can cause weight gain, shorter days can cause a depressed mood, and the flu season can leave you miserable with sickness. Listen to your body and give it what it needs to boost your health for a wonderful winter.