Lorn Healthy Options health tip: Don’t let winter put the freeze on your health

As the days become shorter and temperatures drop, don’t let the urge to hibernate take over. With the right approach it can be an opportunity to adjust your habits and embrace the seasonal change in ways that keep your body active, your immune system strong and your mood elevated.

 

Here are some essential tips for staying fit as winter approaches:

 

Layer up and embrace outdoor exercise

 

While it is tempting to retreat indoors when the cold weather hits, outdoor exercise is a fantastic way to stay active and boost your mood.

 

The key is to dress appropriately - there is no such thing as bad weather, just inappropriate clothing choices.

 

Layering allows you to regulate your temperature as you warm up.

 

Start with a base layer that pulls sweat away from your body, followed by an insulating layer for warmth and, most importantly, a windproof and waterproof outer layer when required.

 

Also consider your footwear as there is nothing worse than cold feet to reduce motivation on a cold winter’s day.

 

Whether it’s a brisk walk, cycle or time in the garden, getting outside helps you soak up natural light which is crucial for regulating sleep and fighting off the winter blues.

 

Prioritize your immune health

 

Winter is also cold and flu season, which makes it even more important to take care of your immune system.

 

Continue practicing good hygiene, such as frequent handwashing and avoiding touching your face to reduce the risk.

 

Regular exercise can boost immune function, but it’s important not to overdo it. Excessive intense exercise can suppress immune function, so mix in moderate workouts and rest days.

 

Ensure you eat a balanced diet rich in immune-boosting nutrients. Vitamin C, zinc and vitamin D are particularly important during the winter.

 

Citrus fruits, leafy greens, nuts, seeds and oily fish such as salmon are great sources of these nutrients. Take advantage of seasonal root vegetables like carrots, sweet potatoes and parsnips which are rich in nutrients and can be added to soups, stews and roasts for hearty, nourishing meals.

 

You might also consider taking a vitamin D supplement as the lack of sunlight in winter can lead to a deficiency. Check in with your GP or pharmacist to ensure this is safe for you.

 

Remember to stay hydrated

 

It’s easy to forget about hydration when it’s cold outside, but staying properly hydrated is just as important in winter as it is during the warmer months.

 

Dehydration can negatively impact your energy levels, cognitive function and overall wellbeing. Aim to drink at least six to eight glasses of water a day, more if you’re exercising.

 

If you’re not a fan of cold water during the winter, try herbal teas or warm water with lemon, which can also soothe a sore throat and boost your vitamin C intake.

 

Adapting your workout routine

 

Colder weather can make your muscles tighter and more prone to injury so it is especially important to warm up before exercising in winter.

 

Take five to 10 minutes to do dynamic stretches including leg swings, arm circles and lunges to get your blood flowing.

 

Warming up properly helps prevent muscle strains and increases your performance during workouts.

 

Be aware of your surroundings during the winter as the cold weather can result in icy pavements which increase everyone’s fall risk.

 

Incorporating core-strengthening and balance exercises into your routine can help improve your stability and reduce the risk of injury.

 

A stronger core also supports better posture which can be especially beneficial if you spend more time seated indoors during the winter.