When the days are cold, short, wet, and windy, it can be hard to stick to healthy habits. But, if you put in an effort to protect your health during the cooler months, your future self will thank you come spring. For many, winter is a time to wrap up warm inside, forget about fitness goals, and enjoy plenty of cosy nights in with snacks. As enjoyable and soul-nourishing as this can be, it’s important to continue taking care of yourself.
Here are 10 tips to help you prioritise your health this winter.

1. Enjoy seasonal produce

Just because your favourite berries and stone fruits are out of season, doesn’t mean you can’t keep enjoying the deliciousness, affordability, and health benefits of fresh fruit and veggies. There are plenty of yummy and interesting winter fruits and vegetables that are in season during the cooler months:

  • Mandarins
  • Oranges
  • Apples
  • Kiwifruit
  • Carrots
  • Kumara
  • Parsnips
  • Brussel sprouts

If you think you’re not getting enough vitamins and minerals from your diet, be sure to speak to your doctor.

2. Have an indoor ‘back-up’ workout for rainy days

The weather won’t always be mild and welcoming for an outdoor walk or other workout, but don’t let that get in the way of regular exercise. 

You can set up a yoga station at home, follow workouts on YouTube, download an app with short routines you can follow on your phone, or even join a Zoom workout class. Another option is to join your local gym. Indoor winter workouts will help you stay in shape until the weather welcomes you back outside again. 

3. Stand up as often as possible

Spending more time indoors tends to mean we spend more time sitting, lounging, and even lying down. You can minimise the time you spend sitting by making an active choice to stand up more often. 

For example, stand up and do some stretches while you watch your favourite show, walk around the house dusting as you take a phone call, or set up a standing desk while you’re on your laptop at home. Try for a little less time on your behind, and more time on your feet, and your health will thank you.  

4. Top up your vitamin D

As much as 90% of our vitamin D comes from spending time in the sun, so when the sun doesn’t grace us with its presence, we may need to top up our vitamin D from other sources. 

Vitamin D helps to maintain a healthy immune system, and also helps our bodies absorb calcium, so it’s key for everyday health. When you’re not spending much time in the sun, you can top up your vitamin D by eating egg yolks, fortified milk, and oily fish, or even by taking Vitamin D Lipo-Sachets.

5. Maintain healthy hygiene habits

Over the past 18 months, we’ve all become much more familiar with healthy hygiene habits. From washing your hands for 20 seconds to coughing in your elbow, we’re hyper aware of the everyday steps we can take to stay healthy. 

Now is not the time to let those great habits slip! 

In Australia, some experts think the cold and flu season could be worse than usual this year since we barely experienced a cold and flu season thanks to lockdowns last year. There is little natural immunity right now, so it’s important to play it safe.

 Keep a long lasting hand sanitiser such as Crystawash 24 in your bag for between hand washes.

6. Stay hydrated

It’s easy to remember to drink plenty of water when it’s hot, but these habits can slip when the weather cools down. 

Staying hydrated helps our bodies to digest and absorb food properly. It also regulates temperature, lubricates joints, and much more, so it’s a key part of daily health. 

Adults should aim to drink 1.5-2L of fluids per day. Water is always best, but milk, tea and coffee can help to make up your daily fluid intake. 

7. Don’t put up with the symptoms of colds and flus

Should you become unwell this winter, remember that you don’t have to simply tough it out – there is help at hand to manage the symptoms of bugs and viruses. 
As well as the usual lemon and honey drinks and hot soups, you can take cold and flu medicine to help with headaches, aches, fever, sinus pain, and that annoying blocked or runny nose. For pesky coughs.

8. Keep an eye on your sugar intake

Sugar may be delicious, but we’re eating far too much of it. In Australia, we eat an average of 14 teaspoons of sugar per day each – more than twice the recommended amount! 

It’s tempting to reach for the biscuits on a cold winter night, but aim to minimise your sugar intake to put your health above the demands of your tastebuds. 

9. Don’t forget to be sun smart

It might be chilly, but the sun doesn’t stop being dangerous just because the temperature drops. You’ll likely be more covered up in winter, which helps to protect your arms and legs, but don’t forget to pop some sunscreen on your face if you plan on spending lots of time outdoors.

10. Get enough sleep

As adults, we need approximately seven to nine hours of sleep per night (although some will need as little as six, or as much as 10). Sleep helps to refresh your mind and repair your body, and not getting enough can leave you grumpy, with less focus, worse coordination, and impaired judgement. That’s why it’s important to get your hours in, even if it means a sneaky nap when you get the chance.

In summary

Cooler days and drizzly skies are no excuse to put your health on the backburner. Look after yourself this winter to feel better every day, and to welcome spring feeling your best. And always speak to your doctor about ways you can improve your health specific to your needs.

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Disclamer: This content is for informational purposes only and should not substitute advice from your healthcare professional. If symptoms persist or you require specialist advice, please consult your healthcare professional.



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