During summer we make plans like getting the membership of the gym, swimming, and playing the field games with the mates as well go on vacation to the places with cold and chilling climatic conditions. But as winter hits to our daily routine we feel helpless even in getting out of bed in the morning. As the temperature drops in winter from stormy rains to the cold winds, sniffling red noses are appearing in the crowds and the fear of catching that dreaded seasonal bug is on our minds.
Here are some tips to defend you from the winter sickness.
1) Stay hydrated
Don’t forget to keep drinking water! As the weather cools down and our thirst decreases it is easy to forget to drink enough water. But you should drink lots and lots of water to stay hydrated. You still need to aim for about two litres/day of water during winter as it is essential for our body to function. For an extra boost, add a slice of lemon, which will provide extra vitamin C. If you struggle with plain water (like we do sometimes) try herbal tea or the citric juices. There are so many flavours available now that you’re sure to find some you enjoy.
2) Boost Immunity
It’s important to take care of our health throughout the year but during the winter months it becomes even more essential. Eating well, getting enough sleep and staying active are all important during winter to help keep you and your family healthy and to support your immune systems. Supplements containing herbs and nutrients such as Echinacea, garlic, vitamin C, and zinc will help to support healthy immune function. Use of herbs and species in the food like cook with onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry, and turmeric. They contain components that help to boost our immune system.
3) Eating Well
As winter sets in it can be tempting to start eating more of those warm comfort foods that are often high in fat, salt and sugar. Instead, find comfort in foods such as warming and nourishing soups and stews full of flavor and healthy vegetables. Be sure your diet includes winter fruit and vegetables packed with vitamins and minerals such as sweet potato, green leafy vegetables, beetroot, kiwi fruit, mandarins, bananas, garlic and ginger. Focus on eating whole foods, such as quality legumes, whole grains, nuts and seeds, as well as plenty of fresh fruits and vegetables.
4) Sleep Enough
Chronic fatigue is known to increase risks of illness. The body rejuvenates and strengthens when it’s at rest. “Sleep is the time for the body to rest and repair itself and get ready for the functions of the day”. The amount of sleep each person needs varies by individual, but most people need between 7.5 and 8.5 hours of sleep each night. If you can, sleep 7 to 8 hours a day, and if needed, take an afternoon nap. Your body will thank you.
5) Keep Exercising
While it’s a little harder to find the motivation to exercise when it is cold outside, remember that keeping active during winter is essential to support our health and well-being. Moving your exercise indoors during winter will help to keep you warm as well as fit and healthy. Be sure to spend time warming up before you start your exercise as it can take a little longer for your joints to loosen up in the cold weather.