Tips for Staying Healthy in Winter
When winter arrives and the temperature drops, it’s a good idea to change things up a bit in order to stay healthy. Sometimes, changes that occur in colder weather are automatic, other times – we need to actively put in some effort to maintain our good health when the thermometer plummets. Here are some tips for navigating the colder winter months ahead.
Prioritise Healthier Food Choices
Immune boosting foods, especially those that contain Vitamin A, C and D, as well as Zinc are a good idea throughout Winter. Remember to eat a variety of foods to improve your nutrient uptake.
This could include fruits like citrus, berries and kiwi fruit, vegetables like leafy greens, broccoli and carrots, and roots like beetroot. Foods with a higher Vitamin D content, like salmon (or other fatty fish) and fortified dairy and fruit juices, are also good, and for extra fibre, items like kidney beans, chickpeas and lentils can be added to warming winter stews and casseroles for a no-brainer boost to your health.
Stay Hydrated
Even though you may be feeling a little colder than usual, drinking water is nevertheless essential for maintaining good health throughout the winter season. Remember to keep up with your hydration.
Get yourself some Sun
If you’re feeling a little blue with the onset of grey winter skies, now is the time to increase your Vitamin D and serotonin levels – all of which occur when you spend some time in the sun.
- Prioritize morning sunlight – as the lower angle of the morning sun means the UV rays are less intense, but be mindful of sun protection nonetheless
- Plan activities outdoors – a quick walk on a sunny day is enough, but staying active with ‘some’ form of physical exertion can also be beneficial, even if it’s not exercise per se.
- relax in sunny spots in your home, in front of windows where the sun’s rays stream in
- Dress in warm layers when outdoors but try and expose some skin to the sun unless the temperatures are freezing – you don’t want to risk frostbite or hypothermia!
Prepare yourself properly for going outdoors
There’s nothing worse than being caught in cold weather unprepared. Remember to take your warmer winter items like jumpers and cardigans with you whenever you leave the house, even though it may be sunny and warm at the time you leave.
Winter’s cold can be pretty unpredictable, and if it becomes very cold, you should protect your extremities – hats and gloves are good. Get out of the cold if you experience numbness, prickles, red blotches or very pale skin.
Workout Indoors – but Stay Active
Just because the weather is wet and gloomy, doesn’t mean that you can’t still get your workout in. There are plenty of online resources for workouts in the comfort of your lounge room, some slow and low impact like yoga and Pilates, whilst others are fast-paced and high energy.
Whichever you choose, a dose of physical activity is certainly better than being a couch potato. Although the cold can oftentimes be a deterrent to exercise, remember that physical activity keeps both your body and you mind healthy, and is important – even in winter.
Adequate sleep
We all know how important it is to get a good night’s sleep, but did you know that 7-9 hours of good quality sleep can help boost your immune system? Try creating a relaxing bedtime routine and stick to your regular sleep schedule.
Improve your hygiene habits
Many common winter illnesses such as colds flu are spread through contact, as these germs accumulate on almost everything we touch. The main messages are:
- significantly increase your contact hygiene, by washing your hands regularly throughout the day (for at least 20 seconds each time)
- covering coughs and sneezes with the inside of your elbow or a tissue (to be disposed of right away)
- sanitizing both hands as well as all other surfaces in the home or workplace, including phones and keyboards, desks and counters, door handles and appliances.
Listen to Your Body
Now is the time to tune-in to your body. If you’re feeling tired, rest. Thirsty? Drink. Mentally spent? Take a break or practice some mindfulness. You need to take care of yourself in Winter far more than during the summer months. But with all these tools at your disposal, there’s no reason why your health should take a backseat as the cold sets in. Brrr. 🤧🥶❄️
Images sourced from FREEP!K
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