How can you keep healthy and avoid seasonal affective disorder (SAD) during the cold winter months when everyone seems to have the flu and a diet of healthy salads, rich in vitamins and minerals, doesn't seem so appealing? Our ten winter health tips will help to get you through to spring in good shape.
1. Eat a healthy diet with lots of fresh fruit and vegetables. Hearty home-made vegetable soups are great for cold days. This not only provides vitamins that aid the immune system, but these foods are also rich in anti-oxidants, substances known to counteract the effect on the body of free radicals (this may help to prevent some cancers). A daily vitamin and mineral supplement is a good idea, but it's no substitute for those obtained in fresh foods.
2. Watch that you don’t gain extra pounds due to overeating the wrong foods. Comfort foods in moderation are fine, but in winter it is tempting to over indulge. If you need to lose weight, choose a well balanced diet such as Weight Watchers, rather than a fad diet.
3. Have an exercise routine - don't turn into a couch potato just because the temperature drops a few degrees. Put on your thermals and get out there - or alternatively take up an indoor sport or active hobby such as dancing. If you really can’t get out, open the windows each day to freshen the air.
4. Get plenty of rest. Getting overtired can deplete your immune system leaving you open to infections. If you are having difficulty sleeping, look for herbal sleep remedies.
5. Prevention is better than cure so ask your GP about getting a flu shot - they are not just for the elderly. Influenza is debilitating viral illness for the healthiest of us. Thousands of work hours are lost annually due to influenza. Don't wait for the flu season to start before vaccination; go towards the end of autumn. Flu shots do not prevent colds as these are caused by a different virus.
6. If you catch a common cold take a zinc, vitamin C and echinacea preparation to help reduce the duration of symptoms. Cold & flu preparations are available from pharmacists to reduce runny noses and fevers. Discard used tissues directly into a bin to prevent spreading the virus to other family members (it is spread in droplets).
7. Don't demand or take antibiotics for a cold or flu - these illnesses are caused by viruses and cannot be treated with antibiotics. Antibiotics are only used to treat infections caused by bacteria. Unnecessary prescriptions of antibiotics contribute to the deadly antibiotic-resistant strains of bacteria that we hear so much about. (It should be noted that antibiotics may be appropriate to prevent secondary bacterial infections in some people e.g. the very young or elderly).
8. Don’t hide away because it is winter, especially if you don’t socialize by going out to work. At first it may not seem like a big deal, but it can become isolating and contribute to feelings of depression.
9. Beat the winter blues. According to The National Organization for Seasonal Affective Disorder (NOSAD) Seasonal Affective Disorder (SAD) is a type of winter depression which affects millions of people every winter, especially during December, January and February. If you think that you may suffer from SAD (seasonal affective disorder), try to get out in the daylight for a while each day. If possible get some winter sun. Alternatively you might consider light box therapy.
10. Look forward to spring. Plan a new you, new goals and some enjoyable activities to look forward to.
NB. Before taking any supplements or medications, check with your doctor or pharmacist if you are pregnant or intend getting pregnant, have a medical condition or already take any form of medication.
