10 essential winter health tips

Eat more fruit, veg and dairy

The nutrients included in fruit and vegetables include important vitamins and antioxidants which can help to stave off infections as well as protecting against major disease, so include lots of highly coloured fruit and veg, such as berries, peppers, oranges, carrots, leafy greens and apples.

The more brightly coloured the produce, the richer it is in nutrients.

Dairy foods are rich in calcium which, as well as promoting healthy bones to reduce the risk of breaks in winter falls, also helps to prevent skin from becoming dry and itchy.

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Increase your sleep and exercise levels

You can boost your immunity by getting out more into the fresh air for some exercise. Even a 20-minute walk at lunchtime or early evening will be of benefit. 

Adding an extra hour’s sleep into your evening routine will also help to keep you resilient in the winter months.

Research has found that people who take regular exercise and sleep well are considerably less likely to catch colds.

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Have a flu jab

Even if you’re not on your GP’s list for having an annual flu jab free of charge – available to people with chronic or serious disease and those with lowered immunity – you can pay around £7-10 to have the injection at some high-street pharmacies.

It’s important to have the jab each year as the virus mutates regularly, so each year the formulation of the vaccine is updated.

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Cook with spices

Asian spices have long been known to contain health-giving properties.

Cinammon, for example, can aid digestion and relieve congestion; nutmeg  can help alleviate joint pain and increase circulation; turmeric, cayenne pepper and ginger all good pain relievers, with turmeric having anti-inflammatory properties, too.

So add a little of these warming, tasty spices to your soups, stews, casseroles and curries to reap the rewards and stave off winter ailments.

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Support your joints with fish oils

Fish body oil supplements contain higher levels of the omega-3 oils than cod liver oil supplements. Supplements containing EPA and DHA can help to alleviate inflammatory conditions such as athritis, which tend to flare up in the winter months.

Check the label on any product you buy to ensure it contains EPA and DHA – and compare products as some contain higher levels than others.

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Protect your skin

Some environments, particularly where there’s central heating or air conditioning, can be very drying to the skin, and when skin becomes dry, the fats that help stick the cells together and prevent water loss are depleted, causing skin cells to flake off.

The best way to combat these effects is to moisturise regularly with an emollient cream and to use soap-free cleansers which are gentler than soap.

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Look after your eyes

One study has recently shown that women’s eyes can age in appearance by up to five years in winter, partly because the overall skin tone is paler, so any shadows show up more, but also because salt in the diet encourages water retention, causing puffiness under the eyes.

It’s important to remember, too, that the sun’s rays are as harmful in winter as in summer, and especially so when reflected off snow and ice. To keep your eyes in tip-top condition, reduce your salt intake and use sunglasses in winter as well as summer.

If you wear contact lenses, use artificial tears to moisten your and humidify your home with bowls of water placed on or near radiators.

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Use lip balm

Lips become vulnerable to drying out in winter, both from central heating and icy winds, ad chapping is unsightly and sore.

In some cases lips can even crack and bleed, so to prevent this, use a lip balm or petroleum jelly frequently throughout the day. Avoid licking your lips to moisturise them as this will actually dry them out further.

This is because lips naturally have a thin oily coating that prevents moisture loss, but this is removed by excessive licking.

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Drink plenty

Dehydration can be just as common in winter as in summer, so make sure you drink plenty of non-alcoholic fluids.

Water is invaluable as a drink, and green and white teas contain antioxidants, which can help keep your energy levels up and your weight down.

There are plenty of different flavoured green and white teas to choose from, so try a mixed box to find your favourites.

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