Tips for staying warm and healthy this winter

As the temperature drops and the weather changes for the worse, there is a higher risk of people, especially children and the elderly, falling sick.

Many in our communities are already down with the flu, breathing issues and body aches. However, there are plenty of positive changes you can make to combat the cold onslaught.

Here are seven tips to help you and your family thrive in winter.

Keep your interiors warm at all times:

“Cold and damp homes are linked to poor health, especially for babies and small children, people who are ill, and older people," says the Ministry of Social Development.

Try and keep the temperature around 21 degrees Celsius. Open windows and curtains on sunny days, and close them when the sun goes down to trap heat in your home. It's also important to note that the recommended humidity level for sleeping is between 30% and 50%. A dehumidifier is a must in the NZ winter, and costs around $156 a year to run.

Layer up:

If you do not cover yourself properly, you can easily become vulnerable to the flu and other ailments. While you can certainly get used to the cold, most people's bodies can't tolerate the exposure to extreme cold weather. This can not only reduce the body's immunity but also cause other issues like hypothermia. Wearing several layers of clothing will keep you warmer than one thicker layer. Also, wear shoes with good grip when you go outside to avoid slips and falls on slippery or icy surfaces.

Eat right:

Sticking to a healthy diet is the best way to maintain your immune system and help ward off sickness. Plus, a nutritious diet can help speed up your recovery.

The range of seasonal fruit and vegetables declines at this time of year, and the weather can make going to the supermarket less appealing. However, you can stock up on frozen vegetables which are sometimes more nutritious than fresh and will last a long time in the freezer. You can also prepare your favourite meals in bulk and store them in smaller portions in the freezer.

Soups, citrus fruits, broccoli, cauliflower, brussels sprouts and salmon are highly recommended in winter.

Limit comfort foods as they tend to be high in sodium, sugar, unhealthy fats and preservatives.

Don't be SAD:

For some people the lack of sunlight during winter can lead to feeling seriously blue and even depressed. Known as seasonal affective disorder (SAD), it can impact your mood, sleep, energy levels, relationships, job and appetite. Regular exercise, eating right and managing stress can be extremely helpful techniques to beat the winter blues. While the incidence of SAD is low in NZ, it is advisable to see your health provider if you are suffering from depression.

Steaming:

It is an effective age-old home remedy that improves respiratory health in winter by relieving the symptoms of the common cold and cough. Steam inhalation can also provide much-needed warmth to your body. However, excessive steam inhalation can damage soft tissues in your nasal system so avoid doing it daily.

Stock up on meds:

Take inventory of your medication in case it's harder to leave the house in winter. A properly stocked medicine cabinet can help you to treat many common illnesses and ailments over the long winter. Your medicine cabinet should include painkillers (such as paracetamol); oral rehydration salts; anti-diarrhoea tablets; antihistamines (for allergies); indigestion relief remedies; and a first aid kit containing a thermometer, plasters and bandages.

These over-the-counter treatments are available in stores and supermarkets and are often cheaper than prescriptions.

Get the jab:

The flu is not the same as a common cold. Symptoms can include fever, chills, muscle aches, runny nose, cough, shortness of breath and stomach upsets. Because the flu virus changes often, the vaccine has to be tweaked each year to match the new strains.

Getting a flu vaccine every year means you have the best protection.