Leading a healthy lifestyle is important all year round, but the colder months can often make it more difficult to keep well. Making simple adjustments to your daily routine however can make it easier to stay healthy, helping to protect your body from winter ailments such as the common cold or the flu.
Eating seasonal whole foods is a great way to increase the nutritional impact of what you’re eating. Seasonal foods include pumpkins and squash, beetroot, kale, Brussels sprouts, leeks, cabbages, apples and pears to name but a few.
Winter is the perfect time to try out some stewed fruits and healthy vegetable soup recipes – they are packed with complex carbohydrates – perfectly designed to warm, energise, comfort and nourish is throughout the cold season. Experiment with nutritional powerhouse spices such as turmeric and cinnamon for an extra healthful boost.
Staying hydrated is just as important in the winter as it is in the summer even though we’re no longer sweating! The body uses water for everything, so staying hydrated benefits digestion, fluid and mineral balance, waste removal, energy, mood, skin and joint lubrication amongst many other things.
As a guideline men should drink about 3.5 litres and women about 2.5 litres every day.
Breakfast is a big deal so it should be a big meal! It’s common, especially in the cooler months, to enjoy a large evening meal, but starting the day with a hearty breakfast will fuel you throughout the day, helping you fight off of any viruses and giving you the energy to get out and about.
The classic breakfast, porridge, is ideal for this time of year. It’s a warm start to the day and you can add fruit and toppings, so it continues to be interesting and tasty.
In the UK, sunlight doesn’t contain enough UVB radiation in autumn and winter (October to early March) for our skin to be able to make vitamin D.
During these months we rely on getting our vitamin D from food sources such as oily fish, red meat, eggs, breakfast cereals and supplements.
For many, caffeine is a must to get through these months. However, it can cause dehydration and affect sleep, so don’t overload on caffeine and try to limit your intake. You could swap your cuppa for a soothing herbal tea or a nutrient packed smoothie instead.
Even though we wrap up warm, with the cold and blustery weather our skin can become very dry. Moisturise your hands and face to protect from the elements and lips too to prevent them from becoming chapped.
Add warming spices like ginger, turmeric and chillies to your food, which have great health benefits to help keep autumnal bugs at bay. They are also great for flavour and warm our bodies up from the inside as the weather starts to cool down.
Keep yourself and your family healthy by replenishing stocks of immune health essentials now – try vitamin C, zinc or L-lysine or immune-supporting herbs like echinacea.
Did you know that 70% of your immune system is in your gut? Why not give your digestive health a boost with probiotics.
Other useful tip is to keep a hand sanitiser on your desk or in your bag and put them into your children’s school bags too.
Head into the festive season with a calm head by adopting some stress busting habits now. Taking time out to relax as part of your daily routine can really help, as well as getting regular exercise and fresh air – the countryside is truly beautiful right now, so get out and enjoy it! If you’re in a built-up area find a local park for a walk, jog or to just enjoy the outdoors.
Bolton GP Federation
@boltongpfed