Help keep yourself and your family healthy and happy this winter by using these tips.
- Wash your hands. Winter illnesses are easily spread by hands. Wash both sides of the hands and between the fingers for at least 20 seconds, use soap, and dry hands with a paper towel or clean dry towel.
- Consume great nutrients. This improves immune function and boosts your mood.
The first step to good nutrition is to remove the highly processed foods from your kitchen. This will allow room for nutrient dense, fresh foods. Eat plenty of veggies, leafy greens, healthy fats, and natural protein rich foods like nuts and fresh meats.
This is where ensuring you are getting at least 6 servings of vegetables per day to get the vital micronutrients, and even supplementing with a good quality greens powder can be awesome. (If you buy The Good Green Stuff online use code ‘health4you’ to get a discount.)
- Stay hydrated! Sure you might not be sweating much, but you’re still using and losing fluids just by breathing and moving around normally.
Make it a priority to drink 500ml of water before breakfast. Keep a bottle of water with you and sip from it frequently all day. Feeling tired or headachy? Staying well hydrated will give you more energy, mental clarity and enhanced digestive function. - Stay active. A 30-minute walk, or similar activity, outside gives you some fresh air and helps your body get stronger.
- Reduce dampness in your home. Keep the bathroom door closed when showering or bathing to lessen dampness settling around the house. Dampness allows mould and mildew to grow and can lead to respiratory illness. Consider using a dehumidifier to reduce the moisture in the home especially around the bedrooms.
- Quit Smoking/Breathe clean air. If not for yourself then do it for the people around you. One study showed that 75% of children with asthma had at least one parent that smoked. Another study showed Passive smoking (second hand smoke) causes respiratory illness, asthma, poor growth, neurological disorders, and coronary heart diseases. No matter your age, you can do it if you want. Quitline has some great support.
For many people, the money saved from not smoking will easily pay for a weekly massage! How’s that for a great reward that also reduces your stress? 🙂
Another interesting note, studies are also linking asthma to being around chemical cleaning supplies. - Vitamin D. A large percentage of people are deficient in Vitamin D. Get a healthy amount of sun exposure each day to help your immune system function properly. If weather is really prohibiting this then you may want to consider a Vitamin D supplement.
- Zinc. The nutritional importance of Zinc has been known for a long time, however recently it has been discovered that Zinc could play a central role in the immune system, with zinc-deficient persons experiencing increased susceptibility to a variety of pathogens . One study in particular found that zinc administered within 24 hours of onset of symptoms reduces the duration of common cold symptoms in healthy people. So dosing up on Zinc when you feel a cold coming on could be a good way to reduce your downtime!
- Vitamin C.
The old famous immune boosting vitamin! Vitamin C functions as an antioxidant to neutralise free radicals as well as supporting a healthy immune system. Studies have suggested that a Vitamin C deficiency can result in reduced resistance against certain pathogens whilst a higher supply enhances several immune system parameters. It should be noted however that these results have been found when Vitamin C intake was consistently adequate- not just dosing up when you feel a cold coming on. So consistency is the key! - Massage.
Regular massage and lymphatic drainage helps increase circulation and lymphatic flow while reducing stress levels. All of these help your immune system work better.
Book in for a few sessions now. 🙂
Click the link above to book in or call/text 022-6274400
Make sure to apply several of these winter health tips and have fun!
Sources:
https://www.healthnavigator.org.nz/healthy-living/tips-for-healthy-living/w/winter-tips-for-staying-well/
https://www.bodyandsoul.com.au/health/vitality-for-life/20-easy-winter-health-tips/news-story/c17a7c3b6d43b92477da4b3319608dd4
http://www.holisticperformancenutrition.com/articles–media/ways-to-support-your-immunity-this-winter
https://www.ncbi.nlm.nih.gov/pubmed/24485173
https://www.ncbi.nlm.nih.gov/pubmed/23042595
https://www.ncbi.nlm.nih.gov/pubmed/19205284
Wintergerst ES, Maggini S, Hornig DH. Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Ann Nutr Metab. 2006;50(2):85-94.
https://www.ncbi.nlm.nih.gov/pubmed/22775448
https://www.ncbi.nlm.nih.gov/pubmed/8707483
https://www.ncbi.nlm.nih.gov/pubmed/15256294