10 EASY TIPS FOR STAYING HEALTHY THIS
WINTER
1.
Boost immunity
It’s important to take care of our health throughout the year but during the
winter months it becomes even more essential. Eating well, getting enough sleep
and staying active are all important during winter to help keep you and your
family healthy and to support your immune systems. Supplements containing herbs
and nutrients such as Echinacea, garlic, vitamin C, and zinc will help to
support healthy immune function.
2.
Keep moving
While it’s a little harder to find the motivation to exercise when it is cold
outside, remember that keeping active during winter is essential to support our
health and wellbeing. Moving your exercise indoors during winter will help to
keep you warm as well as fit and healthy. Be sure to spend time warming up
before you start your exercise as it can take a little longer for your joints
to loosen up in the cold weather.
3.
Eating well
As winter sets in it can be tempting to start eating more of those warm comfort
foods that are often high in fat, salt and sugar. Instead, find comfort in
foods such as warming and nourishing soups and stews full of flavor and healthy
vegetables. Be sure your diet includes winter fruit and vegetables packed with
vitamins and minerals such as sweet potato, green leafy vegetables, beetroot,
kiwi fruit, mandarins, bananas, garlic and ginger.
4.
Weight management
Ditching the exercise as well as the salads during winter can often lead to
weight gain. While it may only be a small weight gain, it begins to add up as
you get more and more winters under your belt! Although it’s tempting to hide
behind those bulky winter clothes, by sticking to your healthy diet and
exercise routine all year round, you’ll be much healthier in the long run and
won’t dread the next swimming season with the kids!
5.
Sleeping well
Proper sleep (eight hours for an adult) can help keep the body's immune system
healthy and fight off colds. Avoid alcohol, caffeine and cigarettes as these
substances can affect the quality of your sleep. Regular, moderate exercise,
relaxation techniques and establishing a regular sleep routine may help to
promote improved sleep.
6.
Skin health
The cold weather can affect our skin and contribute to conditions such as dry,
itchy skin, chill blains and eczema. This may be due to the reduced humidity,
drinking less water than you would during summer or possibly due to reduced
circulation which may decrease the flow of blood and nutrients to the skin.
Using moisturizers daily may help to keep the skin moist and supple whilst
supplements containing vitamin E or garlic help assist blood circulation. If
any of your family suffers psoriasis or eczema, try taking fish oils. These
provide omega-3 which can help manage these itchy skin conditions. And don’t
forget the sunscreen; it is important to remember we can still get sunburnt
when the weather is cold!
7.
Keeping bugs at bay
Although we can do a lot to support our health and immunity during winter it is
not always possible to avoid catching a cold or flu. The viruses that cause
colds are spread by sneezing, coughing and hand contact. Wash or sanities your
hands regularly and avoid close contact with someone who has a cold. Keep
household surfaces clean as well as kids’ toys when someone in the family has a
cold. If you are ill, be sure to drink plenty of fluids, including water, hot
tea and soup. Avoid alcohol and caffeine and get plenty of sleep. Supplements
such as vitamin C, zinc and Echinacea may help relieve the symptoms and reduce
the duration of a cold.
8.
Stress and healthy mood
While stress is a part of everyday life, and some stress helps us to meet
challenging situations, excessive amounts of stress may be linked to negative
effects across a range of areas. Stress can lower the resistance to nasty bugs
by depressing the immune system. Importantly, stress increases your need for
dietary magnesium which is important for muscle and nerve function. Many of the
B vitamins e.g. B1, B5, B6 and B12 are also needed for a healthy nervous
system. The herb St John's Wort may help to relieve nervousness, irritability
and help support emotional balance. It may also be beneficial to help promote
healthy mood balance but speak to your doctor or healthcare practitioner before
starting a supplement like this.
9.
Circulation
During winter our hands and feet can often feel cold. Our hands and feet are at
the extremities of our bodies which means they are the furthest from the heart
which is pumping blood around our body to help keep us warm. Vitamin E and the
herb Ginkgo help to support peripheral blood circulation, thereby alleviating
cold hands and feet. Keep moving with gentle exercise to help improve
circulation to the extremities of the body and don’t forget your socks and
gloves! If you can’t seem to keep your hands warm (and it’s not bothering you
excessively) take solace in the old saying “Cold hands, warm heart”!
10.
Stay hydrated
Don’t forget to keep drinking water! As the weather cools down and our thirst
decreases it is easy to forget to drink enough water. You still need to aim for
about two litres/day of water during winter as it is essential for our body to
function. If you struggle with plain water (like we do sometimes) try herbal
tea. There are so many flavors available now that you’re sure to find some you
enjoy.
For
daily Health Tips and offers click the Like button at the Top of the page. To
know more about Queen's NRI Hospital visit www.queensnrihospital.com
