Winter can be a challenge with days getting shorter, darker and colder. Our bodies become more susceptible to winter nasties and bugs! While it’s tempting to hibernate, being proactive about your health and wellbeing will ensure you make it through the cooler months cold and flu-free.
Here are our tips for beating the winter blues and supercharging your winter wellness.
1. Eat plenty of fruit and vegetables.
Get your 5+ a day by making at least one fruit or vegetable a part of every meal and snack throughout the day. Fruit and vegetables containing antioxidants will boost your immune system. Oranges, broccoli, cauliflower and turnips are high in vitamin C. Check out what’s in-season.
2. Keep your liquids up.
It can be easy to drink less water in cooler temperatures. However it’s important to ensure you still drink at least eight glasses of water each day and plenty of fluids, including tea. The moisture will help make mucous membranes more resistant to bacteria.
3. Enjoy a casserole.
With casseroles, you can use economical cuts of meat (blade steak, chuck steak, chops) with slow cooking methods. Red meat is high in zinc and iron which boost the immune system. Legumes are an excellent protein source which is low in fat and high in fibre. Together meat, vegetables and legumes help boost your ability to fight diseases, as well as being a delicious winter comfort food!
4. Drink Soup.
Soup is a very easy dinner option and is perfect for building up your immune system. You can use plenty of various vegetables, beans, lentils and meat. If you do succumb to winter bugs, soup also helps to relieve congestion and sooth sore throats.
5. Choose foods containing Vitamin D.
In the winter, people often don’t get enough vitamin D from exposure to the sun. In this case, food becomes an important source of vitamin D. Oily fish like salmon, mackerel and sardines are good sources.
Regularly working out is a powerful immunity booster. Exercise helps to reduce the risk of cold and flu. Indoor sports, exercise classes or wrapping up warm for a walk outside are great ways to stay active. You will also have more energy and feel better in mood with the release of endorphins.
Garlic strengthens the immune system, fights chest infections, coughs and contains good levels of vitamin C. In addition to health benefits, garlic is a tasty addition to many dishes.
8. Have plenty of sleep.
Those who aren’t getting enough sleep are more likely to get sick and run down. Regular sleep is vital to staying well during the winter.
9. Remove mould.
Move your spring clean to autumn. Make sure you clean any mould in your home as it can trigger nasal congestion, sneezing, coughing, and respiratory infections as well as worsen allergic conditions.
10. Keep your skin hydrated.
Cold air, wind and heating are predominant in the winter. Keep your face, body and lips well moisturised to avoid cracked and dry skin.