17 Tips to Stay Well this Winter

Last Updated on Tuesday, 09 March 2010 21:17

Tip 2 - Clean your shower

After your shower open the curtains or panels so that the recesses can dry. A moist warm bathroom is a breeding ground for bacteria, increasing your risk of infection. Drying the area will help prevent infestation by bacteria. Also be sure to clean your shower head regularly.

Tip 3 - Dine the Japanese way

Try and follow Japans dietary guidelines and consume 30 different foods in small amounts each day. While that may seem like a challenge start by seeing how many colours and textures you can throw into a stir fry and you will be well on your way. Do this as much as possible everyday and you will soon notice the benefits.

Tip 4 - Grab the good oil

Top up with fish to fight the winter blues. Fish oil contains omega 3 fatty acids that help fight depression. And it has other benefits too such as lowering cholesterol and reducing the risk of Alzheimer’s disease. Always try to eat fish around 3 times per week. More on foods that fight stress.

Tip 5 - Soak up the rays

Head out into the sunshine whenever possible to boost you levels of vitamin D. A lack of vitamin D can lead to depression and has also been linked to osteoporosis. Just 20 minutes per day will help keep your bones stronger and also help to ward of Seasonal Affective Disorder, also known as the winter blues.

Tip 6 - Have a massage

Make a booking today. Regular massage can decrease blood pressure, improve circulation, generate feel good endorphins and benefit your immune system.

Tip 7 - Cook Fresh

Steer clear of all the additives and poor nutrition of many processed foods by cooking your own meals. If time is an issue you can make a big pot of vegetable soup or stew on the weekend to dip into during the week.

Tip 8 - Book a flu jab

Have a flu vaccination particularly if you have a chronic health condition or your immune system is low.

Tip 9 - Adopt common sense for a common cold

Follow these five tips you catching or spreading a cold.

Always remember to cover your mouth with a clean tissue whenever you cough or sneeze.
Thoroughly wash and dry your hands often, especially before you eat or prepare any food.
Don’t share intimate items such as your toothbrush or towel.
Keep surfaces clean and disinfected, particularly phones and keyboards
Avoid close physical contact with people who have colds.

Tip 10 - B Better

Eat more wholegrain bread, chicken and fish to increase your intake of B vitamins and boost your energy and metabolism.

Tip 11 - Step out of the office

Go home on time. Researchers have that working long hours heightens stress levels, raise blood pressure and increase your risk of illness by up to 61%

Tip 12 - Sleep soundly

Fight infection and stave off heart disease by sleeping 7-8 hours per night. A dark room and a regular sleeping pattern will help you nod off. Also avoid caffeine and big meals before you hit the pillow. Another trick to boost the sleep regulating hormones serotonin and melatonin is to have a glass of milk or a handful of walnuts.

Tip 13 - Go strong on iron

Build up your iron levels by eating more lean red meat. Iron is one of the most commonly lacked nutrients, which can result in tiredness and shortness of breath. Avoid liver though as it’s high in cholesterol.

Tip 14 - Enjoy a cuppa

Warm yourself with a cup of tea. Tea is a rich source of catechins, which are linked to the prevention of heart disease and cancer, as well as L-theanine, which promotes relaxation. Herbal teas also contain a range of nutrients – for winter health try a sweet, vitamin C rich rosehip brew.

Tip 15 - Celebrate the season

Eat lots of apples, rhubarb and root vegetables – they’re in season and packed with goodness. Seasonal fruit and veggies can have up to 50% more nutritional value than those out of season.

Tip 16 - Eat low GI

Chow down on low GI foods to combat the cold weather munchies. You’ll feel fuller for longer, have fewer blood glucose fluctuations, important for immunity, and you’ll be less likely to fall victim to winter weight gain. More on eating food to lose weight.

Tip 17 - Avoid Wives' Tales

We may find ourselves reaching for our mum’s trusted chicken soup recipe to cure the winter sniffles or filling up on festive foods in an effort to feed off a fever, but how well equipped are we really when it comes to combating these seasonal aches and pains? More on avoiding old wives' tales.

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