Child Welfare workers come in contact with many individuals on a daily basis, both in the office and in the field. With the level responsibility that is associated with your job, it is important that you take care of yourself and stay healthy all year long.

Here are 5 things that you can do to help keep yourself healthy this winter:

1. Sleep – We all know that we feel better after a full night of rest. However, as tasks build up, sleep is often one of the first things we sacrifice. According to Harvard Health Publications lack of sleep can lead to weight gain, increased irritability, a greater tendency to fall asleep during the daytime, lowered immunity, and a decreased ability for the brain to commit new information to memory.
2. Eat Well – It is important that we fuel our bodies properly in order to perform at our top ability. To do this we need to make sure that we are getting at least 5 full servings of fruits/vegetables a day, eating “good” carbohydrates, including, not overdoing protein, and limiting the amount of sugar and fat in our diets. Planning meals ahead and limiting the amount of fast food we eat can help us achieve these goals.
3. Drink Water - For your kidneys and liver to work properly, you need to drink at least 1 to 1.5 liters of water everyday (approximately 6 8oz glasses). Water also helps us to feel full and hydrates our skin. If you just don’t like the taste of water, squeeze some fresh lemon or lime in to give it taste and drink up!
4. Wash Those Hands – Yes this is a given, but it’s not just that you wash your hands that matters; it’s how you wash them. The CDC recommends that you wash your hands for at least 15 seconds. However, studies show that the reduction of skin bacteria is nearly ten times greater by washing with warm water and soap for 30 seconds rather than 15.
5. Exercise – So you don’t have time to go to the gym every day? Good news, just 30 minutes of exercise three times a week will help reduce stress, increase immunity and ward of excess weight gain. Even things as simple as taking the stairs instead of the elevator can help as well.