As the crisp chill of winter settles in, we’re well and truly in flu season. The change in season can bring about some health challenges, but with a few simple adjustments to our routines, we can give our bodies the best possible chance to stay strong and well. Here are some essential tips for staying healthy as we embrace the start of winter.
Support your immune system
Winter is often synonymous with cold and flu season, so it’s essential to give your immune system the support it needs. To help protect yourself:
- Eat a nutrient-rich diet: Incorporate plenty of fruits and vegetables rich in vitamin C (like oranges, berries, and leafy greens) and zinc (found in nuts, seeds, and whole grains). These nutrients can help strengthen your immune system and can even shorten the duration of respiratory tract infections including the common cold1
- Stay hydrated: It’s easy to forget about drinking water in colder months, but hydration is crucial for overall health, including immune function. The amount of water you need each day varies depending on your individual needs, but the general recommendation is around 8 glasses of water daily
Dress in layers and keep warm
As temperatures drop, it’s important to protect yourself from the cold. Layering your clothing helps trap heat and keep you warm without overheating.
- Wear insulating layers: Opt for clothing made from materials like wool, fleece or synthetic blends that are good at retaining heat and wicking away moisture
- Don’t forget your extremities: Hats, scarves, gloves, and warm socks are essential in keeping your hands, feet and ears feeling warm and comfy
- Avoid prolonged exposure to cold: If you’re going outside for long periods, make sure to take breaks to warm up in a heated space
Stay active indoors and outdoors
As days get shorter and temperatures drop, it can be tempting to stay indoors. However, staying active during the winter months is helpful for both physical and mental health.
- Indoor workouts: If it’s too cold to exercise outside, try indoor activities like yoga, pilates, or a home workout. There are plenty of free fitness videos on YouTube to help you stay motivated
- Stretch and move: If you’re inside more often, make sure to stand up, stretch, and move around regularly to avoid stiffness or muscle strain
- Layer up if heading outdoors: if you’re craving some fresh air and are venturing outdoors for a brisk walk or ride, your best approach is to dress in layers, that way you can remove a layer as you start to warm up
Take care of your mental health
The winter months can be tough for some people, especially with the shorter days and limited sunlight. Here are some steps you can take to protect your mental health:
- Get outside when you can: Even though it’s colder, try to get outside during daylight hours to soak up some natural light. It helps improve your mood and regulate your sleep cycle
- Stay connected: Cold weather can lead to social isolation, so make an effort to stay connected with friends and family, if you can’t meet face to face, connect through phone calls or video chats
- Exercise for mood: Physical activity releases endorphins, the body’s “feel-good” hormones. Regular movement can help ward off feelings of depression and anxiety
- Consider light therapy: For those affected by lack of sunlight, light therapy lamps can be an effective way to boost mood and energy levels
Prioritise sleep
Research has shown that humans experience more REM sleep during winter2, which is an important part of the natural sleep cycle. Here are some sleep hygiene tips to ensure you’re well-rested and energised:
- Create a cosy sleep environment: Make your bedroom warm, dark and quiet
- Stick to a routine: Try and go to bed and wake up at the same time every day (even on the weekends) to regular your sleep cycle
- Avoid caffeine and screen time before bed: Caffeine can interfere with sleep, and the blue light from screens can disrupt melatonin production, making it hard to fall asleep
Stay on top of your health appointments
Winter can be a busy time, but don’t neglect your health check-ups. Proactive care like blood test screening, vaccinations, and routine check ins should still be part of your winter wellness plan. Your regular GP or one of our passionate practitioners can assess your individual needs, and make recommendations for treatments that may help protect against seasonal illnesses.
Book an appointment or join the queue to speak with an experienced and Australian-registered doctor at a time that suits you.
References
1 https://pubmed.ncbi.nlm.nih.gov/16373990/
2 https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2023.1105233/full