Colds, coughs, and the flu…oh my! Come wintertime, it’s important to make an extra effort to keep the flu and common cold away, and this year, we must factor in COVID-19 into the mix, too. From diet to proper hygiene, learn what measures you can take to stay healthy in the cold-weather months.*

Seven tips to stay healthy in winter

Trying all seven of these steps at once can be overwhelming, so start slow. Integrate these tips into your daily regimen one by one. When applied in tandem, you will be aptly prepared to prevent common colds and illness during the winter season.

1.  Consider getting a flu shot.

Patients with chronic kidney disease (CKD) are especially vulnerable to infection, so it’s recommended to get vaccinated. The flu shot (injected) is preferable over the nasal spray version. The spray may put people with underlying medical conditions at risk of complications. 

Your doctor or local pharmacy will have more information on vaccine availability and whether it’s covered by your insurance.

2.  Stay hydrated, but don’t go overboard.

Winter weather can reduce the body’s thirst response and cause sweat to evaporate more quickly, both of which cause dehydration. Severe dehydration can lead to kidney damage. 

Drink plenty of water, but be careful with warm beverages. As comforting as a warm drink in cold weather can be, coffee, for example, can be dehydrating if consumed excessively. 

People on dialysis, however, should watch their fluid intake and be careful not to drink too much liquid. The rule of thumb in most people is to drink no more than half of your body weight in ounces.

3.  Exercise (even when the motivation isn’t there). 

Exercise doesn’t just mean working out at home or the gym, going for a run, or playing a sport.  Going ice skating, skiing, or bundling up to walk around town with family or friends are all great ways to get the same cardiovascular benefit in winter. If you prefer to stay indoors, consider trying bodyweight exercises, which require no equipment and can be done using your stairs, a chair, or the floor. 

Always check with your doctor first to see what works for your fitness level while taking into account your health background.

4.  Aim for quality sleep.

Sleeping less than seven hours a night can negatively impact cardiovascular health, immune health, blood pressure, and other health factors. Aim for seven to nine hours a night to keep both your energy levels and immune function optimal during these long winter months. 

To ensure you’re able to get good sleep, limit the following close to bedtime:

• Caffeine
• Artificial light
• Intense physical activity

5.  Don’t get in the habit of eating unhealthy post-holidays.

It can be easy for your diet to get off-track during the holidays, but getting back on a kidney-friendly diet will help keep your kidneys happy and allow you to maintain better overall health. There are plenty of warm and comforting kidney-healthy meals to help see you through winter, like chili or pot roast—both easily made in a slow cooker.

Particularly with meat, be sure to control your portion sizes to avoid exacerbating heartburn, a common side effect of some kidney and immunosuppression drugs. Check out the National Kidney Foundation’s (NKF) website for recipe ideas, especially for modified diets. Be sure to select your stage of CKD and if you have diabetes before searching.

6.  Keep your hands clean.

Most of us are already in the habit of frequently washing our hands or applying hand sanitizer due to the current global pandemic, so this is a reminder to not stop now. Wash or sanitize your hands after touching anything in public when possible. Wipe down high-touch surfaces, like keyboards, phones, doorknobs, and faucets, around the house to ward off germs. Keep hand sanitizer handy at all times, such as:

• Near the main door of your house
• In your car
• In your purse or pocket

7.  Find ways to relax. 

Winter is a time of hibernation and rest, so it’s the perfect season in which to allow for extra relaxation. One great way to prevent or reduce stress is through socialization, so plan a Zoom call with friends, have a game night with those in your house or bubble, or grab some solo time with a book and cup of tea—whatever you prefer.

Stress can exacerbate illness and disrupt sleep, which can further disrupt your immune response. If you’re stressed about your CKD diagnosis, utilize the many resources available to support you, including peer mentoring and on-call clinicians to answer your questions, which are both offered by the NKF.

*Newkirk, H. (2020, Jan. 28) 7 Tips for a Healthy Winter. National Kidney Foundation. https://www.kidney.org/content/7-tips-healthy-winter