Changes in the climate as winter approaches can weaken your immune system. You may want to keep your body healthy and be prepared for colds and flu. It is better to prevent an illness rather than fighting one off, so take care to strengthen your immune system as much as possible.
Along with a balanced diet, exercise and fresh air, a holistic approach to health will make your body stronger and more prepared to fight off any illness. If taking precautions does not entirely keep you from getting sick it will certainly help the recovery be quicker and easier.
Ways to stay healthy
There are many practical things we can do to bolster our resistance to infection as well as take care of our psychological wellbeing.
Tips for winter health
- Try and eat healthy and drink plenty of water. Avoid processed foods and reduce your fat, sugar and salt intake. A diet rich in fresh fruit, vegetables and whole grains will boost your immunity and promote good digestion. “Fresh is best” is a good rule of thumb. Try to avoid any overeating.
- Find a healthy form of relaxation or exercise which will enhance your wellbeing – such as swimming, yoga, t’ai chi or walking in daylight hours.
- Where possible try to maintain a regular routine and get sufficient sleep. Sleep is important for a number of reasons. A healthy amount of sleep keeps the immune system working at peak capacity, so your body is prepared to fight off the many bugs that may be lurking around at this time of year. Sleep is also the time when your body produces certain hormones that keep it from overeating. Late nights and overwork can have long-term effects on our general health.
- Exercise boosts immunity, aids digestion and produces “feel good” endorphins. Try and take part in some form of regular exercise, if possible every day. Exercise also boosts your energy levels, so you can actually accomplish more during the day.
- Alcohol and caffeine have a detrimental effect on the way the body absorbs vitamins and minerals – replace these with herbal teas, fresh fruit juices and water.
There is evidence that winter sunshine can improve our general health and lift our mood, so if your circumstances permit you may want to think about taking an annual holiday abroad during the winter months.
Seasonal affective disorder (SAD)
If we are physically unhealthy it can affect our mental state and if we are emotionally down it can affect us physically. Many people experience a drop-in energy and an increased need for sleep during winter. Seasonal Affective Disorder or SAD refers to a lowering of mood and energy during the onset of winter. This appears to be due to light deprivations as the days become shorter. It is thought to affect up to 10% of the population in the northern hemisphere. Symptoms can be mild to severe, with some individuals able to function with little impact on their normal activities whilst others may require additional support.
Symptoms can include:
- Lethargy and an increased need for sleep
- Exhaustion
- Anxiety
- Craving foods high in carbohydrate
- Irritability
- Lack of interest in normal activities and social withdrawal
There are things we can do ourselves to combat SAD. However, if your symptoms are impacting on your general daily activities or your life is being severely disrupted consult your GP.
Self-help for SAD
- Walking in daylight hours or any form of daily exercise has been proven to lift your mood
- A healthy diet rich in fresh fruit and vegetables will keep infections at bay
- Drink lots of water – the benefits of keeping well hydrated cannot be over-emphasised
- Avoid alcohol, caffeine and nicotine – they deplete the body’s natural healing systems
- Counselling, medication and the use of light boxes are also an option you might wish to discuss with your GP or health care professional
- Socialise – visit friends, go shopping or go out for dinner or coffee
- Do indoor things that stimulate your creativity
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