Caring for Your Health During Pittsburgh’s Winter

It’s almost the end of January, and if there’s one thing everyone around our office agrees on, it’s that this month has felt like a long one. Between shorter days, colder temperatures, and the recent winter storm that disrupted schedules and routines across the area, it’s been a lot to navigate.

As we settle back into a rhythm, we wanted to share a few simple, practical health tips to help keep you feeling your best through the rest of the winter months. Small, consistent habits can make a meaningful difference, especially this time of year.

1. Prioritize Sleep

Sleep is one of the most powerful tools for immune support, energy, and mental clarity. Winter schedules can shift sleep patterns, so aim for consistency—going to bed and waking up at similar times each day. If you’re feeling run down or getting sick more often, sleep is a good place to start.

If scrolling, binge-watching, or even catching up on emails feels stimulating (not relaxing), it may be working against you. Choose something that gently lowers alertness, like stretching, light reading, or a warm shower.

2. Stay Hydrated (Even When You’re Not Thirsty)

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Cold weather has a way of dulling thirst, but your body’s need for fluids doesn’t change. Even mild dehydration can show up as fatigue, headaches, muscle stiffness, or feeling generally “off.” Keeping water within reach throughout the day and sipping consistently can make a noticeable difference in how you feel, especially during winter.

If plain water isn’t appealing, adding natural flavor can help you drink more without added sugar. Warm options count, too! Herbal tea or broth can be especially comforting in cold weather.

Simple flavored water ideas to try:

• Citrus + Mint: Lemon or orange slices with fresh mint
• Berry Boost: Frozen strawberries or blueberries (they double as ice cubes)
• Cucumber + Lime: Clean, refreshing, and light
• Apple + Cinnamon (warm): Simmer apple slices with a cinnamon stick for a cozy winter option

Small hydration habits, like starting your day with a glass of water or pairing sips with meals, can go a long way toward supporting energy and overall well-being this season.

3. Keep Moving (Even a Little)

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Movement in the winter doesn’t have to mean structured workouts or long gym sessions. Consistent, low-effort movement throughout the day supports circulation, joint health, mood, and blood sugar—and it often feels more sustainable during colder months.

Simple strategies can make a real difference:

• Using a step tracker or phone app to encourage more daily movement.
• Choosing stairs over the elevator when possible
• Parking a little farther away at the grocery store or errands
• Standing up and stretching between meetings or tasks
• Taking short walks, even just 5-10 minutes counts!

4. Stay on Top of Medications and Supplements

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Winter is a smart time to check in on medications—making sure refills are up to date, doses haven’t changed, and nothing has been missed during busy or disrupted schedules. This is especially important if routines have shifted due to illness, travel, or weather-related closures.

If supplements are part of your routine, they should be guided by lab work and medical advice rather than seasonal trends. For example, vitamin D deficiency is common in this region due to limited sun exposure during the winter months, but supplementation should still be personalized based on blood levels and individual needs.

A brief review with your care team can help ensure your regimen continues to support your health through the rest of the season.

5. Pay Attention to Mental Health

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The winter months can take a toll on mood and motivation. Shorter days, colder temperatures, and more time spent indoors can leave you feeling low-energy, irritable, or unmotivated—even if everything else in life feels normal. Staying proactive can help prevent these feelings from becoming overwhelming.

Simple strategies can make a meaningful difference:

• Get outside when you can: Natural light—even on cloudy days—helps regulate circadian rhythms and supports mood.
• Stay connected: Regular check-ins with friends, family, or colleagues can combat feelings of isolation.
• Keep routines simple and consistent: Predictable meal times, sleep schedules, and movement habits provide stability for both mind and body.
• Mindful moments: Short breathing exercises, stretching, or journaling can help reduce stress and keep your mind centered.

If low mood, stress, or anxiety start to interfere with daily life, it’s important to address them early. Your care team can help provide guidance, support, or interventions before concerns escalate. Prioritizing mental health is just as important as physical health, especially during the long, cold months of winter.
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As we move through the rest of winter, small, consistent habits can make a meaningful difference in how you feel day to day. While the season can be challenging, taking a proactive approach helps you stay energized, healthy, and resilient. And remember, your Connected Health care team is here to support you with guidance, personalized recommendations, and resources to help you navigate the winter months safely and confidently.

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