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So it's that time of year again when the days become shorter, the weather deteriorates and the urge to snuggle down and indulge in comfort food becomes greater than ever.
BUT we have some top tips to help beat the winter blues, boost immunity and stay healthy through the winter season.
Top tips for winter health:
Stay Hydrated. It can be easier to forget to rehydrate in the winter. Remember fluid is essential in allowing our blood system to distribute oxygen, glucose and nutrients to the cells all around our body. It also helps lubricate joints, our eyes and aids our digestive function and keeps our skin healthy .
You don’t have to stick to cold drinks in the winter to keep your fluid levels up. Non-caffeinated hot drinks work just as well. You could make squashes and cordials with hot water. Soups (particularly homemade) can be a wonderful winter food that not only adds to your hydration, but boosts vitamin and fibre intake too!
Take A Vitamin D Supplement For those of you not already doing so, this is the one to consider especially during the winter months. Vitamin D (also referred to as calciferol) is the one vitamin you just can’t get in sufficient amounts in the winter due to the weaker levels of sunshine and it is difficult to get through our diet in sufficient amounts too.
Vitamin D is important as your body can only absorb calcium, a key component of bone, when vitamin D is present. It also regulates many other cellular functions in your body and has anti-inflammatory, antioxidant, and neuroprotective properties that support your immune system, muscle function and brain cell activity.
A supplement is a good way to boost Vitamin D in the winter months. The NHS recommends 400 IU (international units) per day.
Keep Exercising/Moving Activity levels may be harder to maintain as outdoor activities diminish with the dark and the cold.
However, there is a well-researched link between physical activity and mental health. Getting outdoors also boosts our sense of wellbeing and our immune system.
So schedule in regular runs or brisk walks outside, maybe with a friend. If you can’t get outside, there’s a plenty of home workouts available, both livestreamed and recorded. Try Fitness Studio from the NHS to begin.
For those who struggle with painful chronic conditions such as osteoarthritis have a look at the AgeUk website for tips on keeping moving in and around the house. You dont have to be going to a gym or doing intense workouts to benefit from physical activity.
Eat Well Alongside exercise you can help to keep winter viruses at bay by eating a wide variety of vegetables and fruit. This is the best way to ensure you have virtually all the fibre and vitamins you need to maintain good health. The key is keeping your intake as diverse as possible.
Keep alcohol consumption moderate if possible through the festive season as it can hinder the immune system, increase dehydration, affect sleep and reduce energy levels.
New Routine
Start planning a new and exciting exercise/ eating routine for in the new year. In those odd cold, dark nights when you really don't feel like doing anything, it's a great time to think ahead, make a plan, look out for what's going on locally and get some enthusiasm going!
Merry Christmas To You All & A Happy Healthy New Year!
Kind regards,
Alex
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