Introduction : Immunity is the season’s magic word. When temperature drops and windows and doors stay shut , viruses can thrive indoors, if your immune system isn’t up to the task , you are likely to catch the latest bug to hit town.
Winter usually poses a range of health challenges that can make you miserable if you aren’t prepared for them.
People particularly children and elderly are prone to cold and flu in winters.
So, use this little piece of information as a checklist to remind you about the most important winter wellness issues that will help you to boost up your immune system.
- Stay Hydrated
Dry winter weather is rough on your skin and your kidneys.
Drink plenty of water , especially if the cold makes you reach for another cup of coffee which can dehydrate you even more.
Those on dialysis should be careful to watch their fluid intake and stock up on gentle unscented lotions and lip balms to avoid uncomfortable cracks and dryness.
Water is required for most of our bodily functions including regulating body temperatures , flushing toxins & maintaining a healthy metabolism.
Water intake varies from person to person. Certain factors such as activity level , weight, gender, and age should all be considered.
Usually 2-3litres of water is recommended per day.
2.Fruit & Veggies
While the farmer’s market may be closed and your garden is out of veggies , it is more important than ever during winter to get a wide variety of fruits and veggies every single day.
Think ‘eat like a rainbow’ when you are grocery shopping.
Winter fruits :
Citrus fruits : Stock up on these vibrant citrus fruits eg oranges , lemons , grape fruits & limes.
They are loaded with vitamin C. Citrus intake has been linked to lower the risk of ailments like Alzheimer’s disease , Diabetes and cataracts. They are also very helpful in smothering the skin which is a must in winter season due to cracked and dry skin.
Papaya : a very rich fruit , as it is a great source of skin-saving vitamin and also it usually aids in digestion.
Kiwifruit : An excellent source of fibre , kiwi will keep you healthy and feeling energized in winter. They are filled with antioxidants , vitamins & potassium.
Grapes : a delicious and super healthy fruit. It is packed with high amount of antioxidants and vitamins A B1 B2 & potassium , they are good for your skin ,heart & prevent illnesses during winter. They make our immune system stronger.
Banana : Another best fruit for winter is the ever humble banana. Rich source of vitamin C , potassium and fiber , helping to improve your immune system.
Winter Veggies :
Cauliflower : The milky , sweet , nutty flavor of cawliflower is a nice change from strong-flavored veggies. It is highly rich in vitamin C , folate , dietary fibre & even a good source of omega 3 fatty acids.
Cabbage : a member of the cruciferous family. Being highly rich in antioxidants it has therefore an amazing anti cancer properties and is also an excellent source of vitamins A & C.
Winter leek : Leeks are related to garlic , onions and offer many health benefits including protecting blood vessels and decreasing inflammation. They are also high in vitamin A and K.
Butternut Squash : one of the best sources of carotenoids , powerful antioxidants known for helping fight free radicals in the body. It is also high in vitamin A and C , fibre and omega 3 fatty acids which help to protect the heart and decrease inflammation.
3.Hygiene
With cold and flu viruses making the rounds, so regular hand washing is an easy way to fight seasonal illness.
Keep hand sanitizer handy in your car or purse , avoid touching public pens or doors as much as possible.
Always make it a must to use a handkerchief while sneezing and avoid crowded places.
Wipe down high-touch surfaces like keyboards , phones, doorknobs and faucets around the house to break back germs.
4. Sleep
With the shorter ,cooler days & longer nights , our bodies naturally need more sleep.
A sleep deprived body is much more susceptible to illness.
Make it a must to shoot for 7-8hours of sleep per night.
Sleeping less than 7hours or more than 8hours can have negative effects on cardiovascular health & blood pressure.
High quality sleep is important to reduce stress and keep energy levels up throughout the day.
Try going to bed 30minutes earlier than usual in the winter months.
Prioritize your sleep just as much as you prioritize your diet!
5. Exercise
Don’t let the cold weather slow you down !
Bring the family along for a walk or jog in a park or around town.
Research has shown time and again that regular exercise strengthens your immune system so it can fight off bacterial & viral infections which is very important in winter.
4 reasons among the many to keep exercising during winter;
- The sun is more of a friend than your heater. There is a reason it is called the sunshine vitamin. The easiest source is from exposure of bare skin to sunlight. Sunshine makes bones stronger and keep your immune system strong.
- Keep warm
Save electricity and an expanding waist line by heating your body up naturally with a workout. The rise in your body temperature , during a workout , has a soothing , calming effect on your body.
- Beat the winter blues
A daily workout releases ‘feel good’ hormones, de-stress brain chemicals , gives you a break from the daily grind and helps ease depression.
- Avoid winter weight gain
In the colder months it is so easy to turn to comfort food , because it is so satisfying and it akes us feel good . Thus it is so easy to become a ‘ hibernating bear’.
No wonder it is known as the ‘winter weight gain’ period.
So the only way to make up those added treats is to increase the amount of exercise you are doing.
Try balance your energy in and energy out.
45minutes in the day could change your whole outlook on winter.
6. Get a flu shot
An influenza vaccination can reduce the risk of flu illness by 50% to 60% in the general population and usually decreases the severity and side effects if you catch a cold.
So roll up your sleeve , the government says that this year there will be plenty to go around including the H1N1 and H3N2 vaccines.
The federation recommend flu shots for everyone ages 6months and older.
The best time to get inoculated is a few weeks before flu season begins to peak.
MANY OF US STRESS ABOUT HOLIDAY WEIGHT GAIN BUT WINTER HEALTH AND WELLNESS GOES WAY BEYOND AVOIDING THE PUMPKIN PIE.
