and take a brisk walk outdoors. Not only is it good for your mental health to be out in nature, but the walk will also do your body good. Regular exercise helps our body function optimally, Dr. Horton said.
“ If you’ re not using it, you’ re losing it,” Dr. Horton said.“ If you’ re active, you just feel better.”
Exercise boosts our immune system, so grab your cold weather gear and stay active in ways you enjoy, whether it’ s walking, running, hiking or biking – and if you’ re outdoors, you’ ll get an extra dose of much-needed vitamin D.
3. GET GOOD SLEEP
Aim for at least seven to eight hours of sleep each night.
“ Sleep is probably one of the most important but neglected parts of our health,” Dr. Horton said.“ If you’ re not getting adequate sleep, you’ re not allowing your body to repair and rejuvenate itself. When that happens, it’ s almost as if you are immunocompromised.”
To feel your best, create a consistent routine by going to sleep and waking up at the same times. Reserve the bedroom for sleeping, not watching TV or scrolling through social media. Avoid screens 30 minutes to an hour before going to bed to give your mind and body time to relax and fall asleep.
4. STAY NOURISHED AND HYDRATED
To optimize your health, give your body the essential water and healthy food it needs to operate well. Dr. Horton advises prioritizing a balanced diet with fresh vegetables and fruit every day along with protein, carbohydrates and fat. Avoid processed foods and shop along the outer edges of the grocery store where whole fresh foods are stocked. Also, remember to stay hydrated throughout the day.
“ Our bodies are 70 % water, so we need water to function right,” Dr. Horton said.“ It’ s an essential element of good health.”
5. BREATHE SOME FRESH AIR
During the winter, we tend to want to seal up our homes and workplaces for warmth, but periodically bringing fresh air into indoor spaces can be beneficial to clear out lurking viruses and reduce dryness in the air. If you don’ t have the ability to open a window at work, consider using an air purifier to improve air quality. Using a humidifier can also be beneficial to moisten the air and our nostrils’ natural barrier against viruses entering our bodies. Also, consider taking a break to go outside for fresh air and a brisk walk.
Besides these daily habits for better health, Dr. Horton suggests getting the annual flu shot in late October or early November( or even now in December) to prepare for the flu season, which typically is at its peak from December to February. Dr. Horton finds that the vaccine gives your body a great fighting chance at preventing the flu and helps reduce the severity if you do get sick. Still, if any cold or flu symptoms continue for more than a week, Dr. Horton encourages his patients to come in for a visit.
“ By all means, come to the clinic,” Dr. Horton said.“ We can give you advice and recommendations to get you better sooner rather than later.”
� DR. CHARLES MOSS HORTON
Mercy family practice physician, Berryville
PREVENTION AND WELLNESS ISSUE | DECEMBER 2025 13 OURHEALTHNWA. COM