Embracing Winter Wellness

1. Boost Your Immune System

Winter is notorious for colds and flu, so strengthening your immune system is crucial. Ensure you get plenty of vitamins and minerals through a balanced diet rich in fruits, vegetables, and whole grains. Consider supplementing with Vitamin D, as reduced sunlight can lead to deficiency. Stay hydrated and aim for adequate sleep, as both are vital for immune function.

2. Keep Moving

Winter happens every year, yet somehow it always comes as a shock that we struggled to keep our fitness routine up through the colder months. Nail down a cold weather plan and make sure it serves you! I don’t know about you, but for me, a 5:45am alarm to go for a run just doesn’t hit the same in Winter as it does in Summer. There’s not a chance I’m actually getting up for that. Instead of your usual outdoor activities, think about hitting the gym, going to a yoga or Pilates class (we love www.mbode.com.au) or do an at home HIIT routine, maybe even a combination of them all to keep it interesting! In addition to this, rest when you need it. Winter illness can be rife, and your body needs rest to recover well, so ensure to cut yourself some slack.

3. Dress for the Weather

Layering up isn't just about staying warm, it’s also about preventing your body from contorting into awkward positions trying to keep you warm. Think about how tense our poor traps and neck muscles become as we raise our shoulders to our ears to stay warm. Additionally, many people who suffer with Osteoarthritis may have pain flare ups from the cold. Dig out the beanies, scarfs and wooly socks and embrace the cold (albeit mild in our lovely part of the world).

4. Maintain Hydration

In winter, it's easy to overlook hydration because we don't feel as thirsty as we do in the heat. However, indoor heating and dry air can dehydrate you just as much. Drink plenty of water throughout the day and limit caffeinated beverages, which can further dehydrate you.

5. Practice Good Hygiene

If COVID-19 taught us anything, it’s how to wash our hands! Make it a ritual and ensure you do it often throughout the day. If it helps, treat yourself to some nice hand soap and travel sized hand sanitiser. Good hand washing habits are easier when you enjoy the smell or feel of a good soap!

6. Prioritise Mental Health

Winter can take a toll on mental well-being due to reduced sunlight and colder weather keeping us indoors. Combat the winter blues by staying socially connected, whether through a phone call with some family or a good old potluck and games night with your mates.

7. Eat Seasonal, Nutrient-Dense Foods

Incorporate seasonal foods like kale, squash, sweet potatoes, citrus fruits, and hearty soups into your diet. These foods are not only comforting but also packed with nutrients that support your immune system and overall health. Limit sugary and processed foods, which can weaken your immune response, however tempting they are. We are so lucky here in Murwillumbah with the plethora of farm fresh produce. My go to is the Wednesday farmers markets or our road side stalls offering usually cheaper and better quality (more nutritious)  produce than the big supermarkets.

8. Get Sufficient Sleep

Quality sleep is essential for maintaining overall health and immunity. Establish a regular sleep schedule and create a relaxing bedtime routine to ensure you get enough restorative rest each night. Consider switching your wifi and screens off 2 hours before sleep time, dimming the lights and listening to an audiobook (check out your local libraries BorrowBox for free audiobooks https://rtrl.nsw.gov.au/cp_themes/default/page.asp?p=DOC-DNP-10-03-75 )