In winter, the sun sets earlier, a chill fills the air, and we spend less time outside being active and more time inside eating starchy and sugary foods. Our hibernating instinct doesn’t keep us healthy. Rather, our immune system takes a hit, allowing winter colds and flus to grab hold.Luckily, there are certain things you can do to keep your energy up, your immune system strong and your body healthy all winter long. follow this “Health Tips for winter season”
Health Tips For Winter Season
Exercise to build your immunity. Research suggests that by working out and making your heart pump a little faster you strengthen your immune system.If you’re already sick, the general rule of thumb is that you can continue to do so if the symptoms are experienced above the neck, such as stuffy noses and sore throats. If, however, you have a temperature and are experiencing aches and pains in your body you should rest and give the gym a skip.Don’t worry, be happy. It’s a well-known fact that a positive attitude can boost your immune system.
2.Have a hearty breakfast
Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn’t just a delicious way to start your day, it also helps boost your intake of starchy foods and fibre.These foods give you energy and help you feel fuller for longer, stopping the temptation to snack mid-morning. Oats also contain lots of vital vitamins and minerals.Make your porridge with semi-skimmed, 1% or skimmed milk, or water, and don’t add sugar or salt. Add a sliced banana, berries or other fruit for extra flavour and to help you hit your 5 A Day target.
3.Buy plenty of hand sanitizer
When researchers from Children’s Hospital in Boston studied 292 families for 5 months, they found that those who carried hand sanitizer with them had 59% fewer cases of stomach bugs than nonusers. That’s because, when used correctly—squirt out enough gel so your hands still feel damp after rubbing together for 10 to 15 seconds—these products nearly eliminate germs.
4.Try new activities for the whole family
Don’t use the cold winter months as an excuse to stay in and lounge around. Instead, get out with the whole family to try out a new activity –maybe ice skating, or taking a bracing winter walk on the beach or through the park.
Regular exercise helps control your weight, boost your immune system, and is a good way to break the tension that can build if the family is constantly cooped up inside the house.
5.Drink more milk
- vitamins A and B12
- calcium, which helps keep our bones strong
Choose semi-skimmed, 1% or skimmed milk – rather than full-fat – and low-fat plain yoghurts.
Hands are described as a germ factory for a reason, so be sure to wash your hands several times throughout the day using a sanitizer.While warm soap and water also work, make sure you don’t rush the process and wash your hands for at least 20-seconds to kill all germs.Use paper towel to dry your hands and close the tap so that you don’t come into contact with germs once again after washing them.Keep your hands away from your nose and mouth wherever possible so that they don’t attract additional germs. And if you need to sneeze, try to do so in the crook of your arm so that the germs on your hands don’t come into contact with your nose.Try and eat with a knife and fork so that germs are not transferred from your hands to your food.
Don’t succumb to inactivity this winter — hit the yoga studio, run on the treadmill or suit up and head outdoors. A brisk walk burns calories, gets the blood flowing and increases energy.And don’t forget to watch your stress levels over the winter — when we don’t get enough sun exposure, mood and energy tend to fluctuate. Journaling, meeting with friends, enjoying “me” time and meditating are all wonderful ways to keep yourself healthy and happy.
Despite your best efforts, you still can feel like you’re “coming down with something.” Some things you can do to help your body recover more quickly:
- Boost your Vitamin C (with bioflavanoids) intake when you initially feel something coming on.
- Boost your intake of Zinc.
- Increase water consumption (even more than normal!).
- Eat less food as this will give your body a much needed rest from digestion and give it a chance to concentrate on fighting off potential invaders.
- Add herbs like Echinacea, Goldenseal and Grapefruit Seed Extract to your supplemental regime.
- Get more rest than normal. If you normally get 6 hours of sleep a night, try increasing it to 7 or 8.
- Increase the recommended supplementation above.