As the mercury drops, here are six tips for staying on top of your health.
1. Practice good hygiene
Washing your hands regularly with soap and water is probably the easiest way to keep on top of good hygiene and prevent the spread of illness, particularly during the winter months. The colder weather naturally draws people indoors, and can thereby increase the risk of respiratory infections such as colds, flu and Covid-19. Handwashing is still an effective way to reduce the risk of contracting or spreading these highly contagious infections.
It’s also important to avoid touching your face immediately after making contact with surfaces or objects that may be covered in germs. Also, cover your mouth and nose when coughing or sneezing, and practise social distancing if you’re feeling under the weather. And it goes without saying that if you’re feeling poorly, stay home!
2. Get the jab
Influenza is rife, so protect yourself by getting the flu jab. In New Zealand, flu vaccination is recommended for everyone aged six months and over, and it’s free for many people, including pregnant women, people over 65 and those with certain medical conditions. As the virus is constantly mutating, getting vaccinated annually is the first line of defence against the most prevalent strains you might be exposed to. The flu jab is a safe and effective way to reduce your risk of getting sick – and let’s face it, no one wants to spend days needlessly languishing in bed.
3. Choose a nutritious diet
Nutrition, or should we say, good nutrition, is important year-round, but increasing your intake of wholesome foods can be a crucial step in maintaining good health over winter. Eating a diet rich in fruits, vegetables, whole grains, lean protein and healthy fats can provide the essential nutrients and antioxidants needed to help keep the body healthy and fight off infection. Vitamin C, for example, is an antioxidant that helps support the immune system and can be found in citrus fruits, broccoli and kiwifruit. And, good news: carbs are also your friend as the chill sets in. Just opt for whole grains such as oats, quinoa and brown rice, as they provide essential nutrients such as fibre, B vitamins and iron, which are important for overall health. Also, incorporating healthy fats such as those found in nuts, seeds and oily fish can help reduce inflammation and support the immune system.
4. Take time for self-care
Taking time out for self-care, like logging into a meditation app or hitting up a local yoga class, can alleviate tension and boost mood during the coldest time of the year. Winter can be a draining season for many people and the endless cold can have a negative impact on both physical and mental health, making it important to find ways to manage and reduce that impact. Breathwork and soothing yoga styles such as yin or restorative have been shown to be effective in reducing stress and promoting relaxation. By prioritising taking time away from work and general life admin, you can reduce anxiety, improve your outlook and increase overall feelings of wellbeing. It’s important to find self-care activities that you enjoy, because then they will be far more likely to become a regular part of your routine.
5. Exercise, exercise, exercise
Exercise can be challenging when it’s freezing outside but there are so many benefits to keeping active over winter. Regular movement can help boost the immune system, reduce the risk of chronic illnesses such as heart disease and diabetes and improve mood and mental wellbeing. It also helps with weight management, if that’s important to you, because as tempting as it is to lie on the couch watching telly under a blanket, getting up and moving will benefit you in the long run. If weather conditions permit, get outside for a walk, run or other outdoor activity that involves fresh air, or choose an indoor exercise option such as Pilates, weights or indoor cycling.
6. Don’t forget to rest
Rest is a crucial part of recovering from any type of sickness, particularly during the wintry season when colds and flu are common. When you get sick, your body needs time to recuperate so it can focus on fighting off the virus and repair any damage that may have occurred. This is why it’s super important to prioritise rest when you are feeling unwell and to give yourself time to recover fully before returning to your regular routine. Listen to your body and give it all the time and rest it needs to heal, to ensure it’s strong enough to fight off future infections.
