Health tips for the winter
It’s winter, which means the days are shorter, it’s colder and the snow has arrived.
So, what can we do to stay as healthy as possible this winter season?
Here are my favourite tips to stay well:
1. Eat a varied diet high in vegetables, fruit and good fats like extra virgin olive oil.
2. Whole citrus fruits, such as oranges, lemons and clementines, contain not only vitamin C (and we need lots of it in the winter), but the pulp also contains fibre and flavonoids, which help to fight inflammation.
3. Vegetables from the onion family, such as leeks, garlic, shallots and, of course, onions, are known to help prevent common colds (and not by keeping people away because of your garlic breath).
4. Look after your moisture. The heated air indoors is usually very dry and dries out your skin and mucous membranes in your nose and throat. A dry membrane has a harder time withstanding the onslaught of infections, such as the common cold or skin infections. You can use a humidifier to maintain a moisture level of about 45 to 70 per cent
Use a mild lotion ( preferably unscented) to lubricate your skin and keep it moist. Avoid long, hot showers or baths, as well as body wash, which dries the skin out (even if
it says it contains moisturizer).
5. Take a good- quality multivitamin containing trace minerals like zinc (balance with copper), selenium (no more than 200 mcg per day) and extra vitamin D3 (2,000 IU per day is regarded as generally safe, but more can be toxic so I recommend testing your blood levels if you want to take more than that).
Especially in our northern climate and being indoors most of the time, vitamin D deficiency is more common than you might think and can lead to frequent infections.
6. Stay active. If you can’t get out because the weather is too bad or you are afraid to slip on icy roads, there are other options.
For example, go for a walk indoors in a mall or stadium, head to the gym or exercise at home.
There are live online classes available for seniors and others who prefer to exercise at home.
Videos on Youtube can be helpful if you know your body well and avoid risky manoeuvres.
Always learn your exercises under the care of a physiotherapist, chiropractor or a licensed fitness trainer, especially if you have pre- existing conditions or a bad back.
I personally love tai chi as a meditative exercise that also offers stress relief.
Depending on your preferences, yoga or qi gong can have similar benefits.