5 ways to boost your family’s immunity this winter
If you’re feeling the nip in the air, it’s time to take simple steps to boost your winter wellness. Combine good nutrition, plenty of water, healthy sleep habits, enough exercise and updated vaccinations.
Read on for more!
1. Nutrition
The fight to combat winter illness starts in the kitchen! Do you feel tempted to bunker down and eat more during winter? We understand the feeling! However, it’s better to maintain a balanced diet all year around. Remember, meals can be simple: Soups and stews are a cheap, easy way to keep the family nourished.
At your next shop, look for:
- immune-boosting vitamins such as vitamins A, B6, B12, C, D and E
- wellness boosting copper, folate, iron, selenium and zinc
- anti-inflammatory healthy fats found in olive oil, salmon, sardines, chia seeds and avocado
- fermented foots and probiotics in foods such as kefir, Greek yogurt, sauerkraut, kombucha
2. H20
Being well-hydrated boosts the health of our skin and body during winter; however, when it’s cooler we can forget we’re thirsty. While drinking water doesn’t protect us from infection alone, keeping hydrated is essential for our good health. But why is this? Well, dehydration:
- depletes us physically; affecting our mood, focus, digestion, heart and kidney function
- plus, when we’re not in top form, we can’t fight infection
Help yourself out
- keep a bottle of water or some herbal tea by your side, just as you do during summer
- drink when you’re thirsty (have you ever got distracted and realised you haven’t taken a sip of water all day?)
- older adults should drink even before they feel thirsty, to further avoid dehydration
- not sure if you're drinking enough water? Look to your wee as a guide – if it’s pale yellow, you’re drinking enough for you
3. Focus on sleep
Quality sleep is linked to fighting infection. Everyone’s sleep needs are different though it’s generally recommended that people 18-65 aim for 7-9 hours each night.
Need some quick sleep tips?
- try to keep a consistent bedtime
- schedule heavier conversations for during the daytime
- keep evening meals light
- drink a warming non-caffeinated drink before bed
- try some light exercise (such as a walk around the block or some whole body stretches) in the evening
- finally – and honestly, most satisfying! – make your room comfortable and cosy as you can
4. Keep your body moving
It may be harder to actually want to go outdoors - though it’s always a good idea to move your body! Exercise helps boost our body’s defences and may reduce inflammation and boost cell regeneration. Boost your body’s defences with simple fixes:
- visit the park, take the stairs
- stretch on your lunch break
- download a yoga or Pilates app
- walk around your neighbourhood in the afternoon
How much exercise do I need?
No need to run a marathon! Aim for a weekly total of:
- 5 hours of moderate exercise
- or 2.5 hours of vigorous exercise for best results
- with the cooler months on their way, try indoor swimming or rainy day walks at a shopping centre
5. Ensure your winter vaccinations are up to date
Being up to date with your vaccinations reduces your chances of infection and means you’re more likely to recover faster if you do get sick. Ask your Pharmacist about booking your family’s Flu and COVID-19 vaccinations. Walk ins are available, so you can pop in when it’s convenient for you.