Correctional Medical Care

Here are some tips for maintaining mental wellness during winter: Get enough light Spend time outside, even on cloudy days, to get natural light and vitamin D. If you can't go outside, use a light therapy lamp or hang out in sunny rooms. Exercise Regular exercise can improve your mood, help you sleep better, and reduce stress. You can try going for a walk, or do at-home workouts using online videos or virtual classes. Eat well Eat a nutritious, well-balanced diet with enough vitamins and minerals. Sleep well Maintain a regular sleep schedule. Avoid blue light from backlit devices before bed, and try using a red-spectrum light feature on your device if you need to use it before bed. Stay connected Reach out to loved ones and stay involved with your social circle. Practice mindfulness Try writing down your thoughts to purge negative feelings and improve your mood. Be aware of the news Pay attention to how news is presented, and ask yourself how it makes you feel. Talk about it It's okay to feel down during the winter, and talking about it can help. If you or someone you know is struggling, reach out to a mental health professional or call the 9-8-8 Suicide Crisis Helpline. #WinterWellness

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Here are some tips for staying healthy in the winter: Sleep: Aim for at least 7–9 hours of quality sleep each night. Poor sleep can harm your immune system. Stay hydrated: Drink enough fluids to maintain energy and aid digestion. Colder weather can make you feel less thirsty. Stay active: Regular physical activity can boost your immune system and improve your overall health. Get a flu shot: The flu virus is most prevalent from December to February. Practice good hand hygiene: Washing your hands frequently can help prevent the spread of germs. Dress warmly: Layer your clothes to trap heat and keep warm. Cover your extremities with gloves, a beanie, and a scarf. Eat healthy: Eat healthy options and limit unhealthy fats and salt. Manage stress: Try relaxation exercises, guided meditations, or a progressive muscular relaxation exercise. Limit alcohol: Excessive alcohol can weaken your immune system. It's recommended to drink no more than 14 units of alcohol a week. #WinterHealthTips

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Here are some ways to stay healthy in the winter: Stay active: Exercise can help you stay fit and boost your energy levels. You can try activities like walking outside, snowshoeing, cross-country skiing, or ice skating. If you're indoors, try to get up and move around every hour. Dress warmly: Wear layers, including an inner layer that doesn't absorb moisture, an insulation layer to retain heat, and an outer layer to protect you from the elements. Don't forget to wear a hat and gloves to keep your head and hands warm. Eat well: Eat a diet full of vegetables, fruits, lean protein, and whole grains. Consider treats that have less fat and added sugar. Sleep well: Get enough quality sleep, at least seven to eight hours. Stay hydrated: Drink plenty of fluids. Use a humidifier: Dry air can cause problems, so a humidifier can help. Be aware of safety: Be careful when using hot water bottles, electric blankets, fires, and heaters. Install a carbon monoxide detector and check the batteries regularly. Take care of your mental health: Get as much natural light as possible, consider light therapy, socialize, and take note of things you feel grateful for. Create a routine: Decide when you're going to work out, what you're going to eat, and when you're going to wake up and go to bed. #WinterWellness

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