The onset of winter shouldn’t mean you’ll wind up in bed with three sweaters over your PJs and a subscription to Lemsip. Here’s how to stay well over the colder months
While it sounds more appealing just to stay inside
The onset of winter shouldn’t mean you’ll wind up in bed with three sweaters over your PJs and a subscription to Lemsip. Here’s how to stay well over the colder months
While it sounds more appealing just to stay inside and hide from it all, being proactive about your health makes it more likely you will make it through the colder months cold and flu-free. Boundless takes a look at ten things health professionals advise doing during the colder months so you can boost your health and stay fit and well.
1. Stay Active
It’s tempting to stay indoors in the winter but keeping physically active is crucial for keeping your immune system strong and your spirits up. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. It can help you prevent or manage a wide range of health problems including stroke, type 2 diabetes, depression, certain types of cancer, arthritis and falls, as well as controlling your weight.
So instead of hibernating on the sofa, take yourself or your family out for a bracing winter walk or try a new outdoor activity. If it's very cold, wear a scarf over your mouth to warm the air before it enters your lungs.
2. Catch up on sleep
On average we sleep six-and-a-half hours a night, much less than the seven to nine hours recommended, according to The Sleep Council, which aims to raise awareness of the importance of a good night's sleep. Winter can give us the opportunity to get some early nights, but it’s important to try to keep regular hours.
Create a restful, dark sleeping environment and make sure your bed is comfortable. Eating too much close to bedtime may prevent sleep onset, or cause discomfort, and drinking alcohol interferes with the body’s natural sleep patterns.
3. Stock up on veg
Make sure you are eating plenty of vitamin-rich foods and at least five portions of fruit and vegetables each day. When it's cold and dark outside it’s often tempting to turn to unhealthy comfort food, but a healthy diet is even more important during the winter months to keep you at optimum health. If you find yourself craving a sugary treat, try fruit instead, or make sure you have some dried fruits such as dates or raisins in the larder.
4. Wash your hands more
It sounds obvious but it’s the number one way to stop the spread of germs. Experts recommend washing your hands every few hours, as well as after using the toilet and before meals. Also give them a wash after touching someone else’s phone or keyboard at work, or travelling on public transport.
5. Stay hydrated
Drink around eight glasses of water each day, experts advise. If cold water seems unappealing when it’s cold outside drink warm water which is great for the digestion, or water with a slice of lemon or cucumber. The moisture will also help make mucous membranes, including those in your sinuses, more resistant to bacteria.
6. Have an ‘autumn clean’
It’s good to get your house in order before the long winter months sap your energy and motivation, so get all the family involved in household chores. Remove any winter mould from your environment as mould can trigger nasal congestion, sneezing, coughing, wheezing, respiratory infections and worsen asthma and allergic conditions.
7. Stop smoking
Smokers are far more susceptible to upper respiratory infections, which tend to strike in winter. Even if you’re ‘only a social smoker’, now is a good time to quit and get your lungs working better for the w