- Keep moving. It takes more motivation but regular exercise in the cooler months can boost your mood and circulation. Aim for at least 30 minutes most days and even better if you are outside in the Winter sun to increase your vitamin D. If you love the gym remember it's only cold until you start warming up then off you go!
- Eat well. Eating healthy foods in winter can help boost your energy and support your immune system to fight off infection. Include lots of colourful fruits and vegetables (rich in vitamin C) in warming recipes such as soups and casseroles. Try adding warming and immune boosting foods such as garlic, onion, ginger, chilli, turmeric to your dishes. Add more healthy fats to your diet such as olive oil and salmon to reduce inflammation. Keep processed foods high in sugar, salt and unhealthy fats to a minimum.
- Sleep well.Inadequate or poor quality sleep has been linked to an increase risk of infections. Aim to get at least seven hours of sleep a night for adults, eight to ten for teens, and at least 14 hours for infants and younger children. Limit screen time before bed (snuggle with a book instead), use an eye mask for complete darkness and go to bed at the same time each night.
- Eat more fermented foods or take a probiotic. Gut bacteria may help your immune system distinguish between healthy cells and harmful invaders, according to research. Fermented foods include yogurt, sauerkraut, kimchi, kefir, and natto. Taking a probiotic is an alternative – ask your health care provider, chemist or health food store for advice on the best product for you.
- Wash your hands frequently. People frequently touch their eyes, nose, and mouth without even realising it. Germs from unwashed hands can be transferred to other objects, like handrails, tabletops, or toys, and then transferred to another person’s hands.
- Stay hydrated. Aim for 2-3 litres of water daily. If you struggle in winter try herbal teas such as ginger blends or fruity teas or add some lemon to your water bottle.
- Preventing and addressing mould in the house and workplace. The combination of less sun, more rain, cold temperatures, and condensation, especially on windows, can result in mould growth. This can lead to health problems. In order to reduce mould growth, it is important to increase ventilation and clean the condensation. Here is a link which details how to address mould growth: https://www.choice.com.au/home-and-living/laundry-and-cleaning/surface-cleaners/articles/getting-rid-of-mould
- Stay warm. Layer up with several thin layers and a jacket to keep the warmth close to your body. It also helps to make it easier to remove clothing when going inside and outside. Heat escapes easily from the head and feet. Rug up with a beanie and warm socks. If you are still cold snuggle up with a hot water bottle, heat pillow or a hand hotty.
