by Mary O’Connor
As winter approaches, there is a chill in the air, and we are reaching for our hats and scarves. It is cold and flu season and Covid-19 is still around. So, staying healthy continues to be a priority for us.
Facing into winter feeling fit and strong is important not only as a means of boosting our immune systems and warding off seasonal sniffles, but also to ensure that we get the most from the days ahead.
Sometimes, a few simple lifestyle changes are all that it takes to improve our health and wellbeing. Yet these can make a noticeable difference to our mood and energy levels.
Here are a few suggestions to point you in the right direction:-
1. Boost your immune system. This is your body’s first line of defence against illness and will help you keep colds and other winter nasties at bay. Experts say colds hit hardest when the sun is lowest. And even if you do succumb to an infection, you will be able to fight it off faster if your health is at optimal level.
Some research indicates that if adults take 800 to 1,000 IU of vitamin D3 a day during the cold season that it may help to reduce the risk of contracting a cold and hasten recovery from it. Garlic is believed to ward off colds, too, so it may be worthwhile taking a garlic supplement or using a crushed clove of it with your dinner. Vitamin C, which is found in a wide variety of fresh fruit and vegetables (oranges, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes ) may help to fight off illness, also. Adults aged 19 to 64 years need 40mg of vitamin C daily. You should be able to get all you need from your meals. However, your body cannot store vitamin C, so you need to include it in your diet every day.
2. Wash your hands often. Washing your hands regularly with soap and water (for about 20 seconds ) or using an alcohol-based hand rub is one of the most effective ways to remove germs and avoid getting sick. Not only will it help keep you healthy, it will assist in preventing the spread of infectious diseases to others. Even if your hands appear to be clean, they may carry germs. Most of us made hand hygiene part of our daily routine during the Covid-19 pandemic so it continues to be second nature to us now. If you have fallen away from the practice, it may be a good idea to re-introduce it into your lifestyle.
3. Eat breakfast. It is described as the most important meal of the day. There are a number of reasons why you should start each morning with a nutritious and healthy breakfast. After a long overnight fast, it provides us with the necessary vitamins, minerals, and energy to kick-start the day. Research indicates that eating breakfast improves people’s concentration, attention span, and energy levels. It may also help keep your cholesterol levels down because you may be less likely to snack mid-morning on sweet or fatty foods. High fibre cereals, porridge, fruit, boiled, poached, or scrambled eggs, and wholemeal toast are some healthy breakfast options.
4. Get sufficient sleep. Sleep recharges our batteries, boosts our immune system, and improves brain performance. So, it is important that we get enough shut-eye. One international study found that people who slept less than seven hours a night were three times more susceptible to colds than those who slept eight or more hours nightly. If you have difficulty sleeping, try to go to bed at the same time each night. A hot bath before bedtime, a herbal drink, and sprinkling some drops of lavendar oil on your pillow may all help. Avoid caffeine, exercise, or eating a heavy meal before you turn in for the night, also.
5. Connect with others. Good relationships with close family members, friends, colleagues, etc are important. Accepting help and support from those who care about you and will listen to you, will help strengthen your coping skills, and resilience.
6. Recognise that change is a part of living. There are times when you may not be able to achieve your goals because of challenging situations that may arise. Accepting circumstances which cannot be changed can help you focus on circumstances that can.
7. Accept yourself as you are. This is one of the keys to happiness. Stop wishing your were slimmer, richer, smarter, or better-looking. Cultivating self-love and self-acceptance may take time but it is worth the effort.
8. Listen and learn. There are many lessons we can learn on our journey through life, particularly from what we term failures or setbacks. If things go against you regularly, try to avoid grumbling and whining. Instead, take positive action and try to identify why this happened. Did you not prepare sufficiently, did you take too many uncalculated risks, did you not put in the time or effort that was required to achieve a successful outcome, or were you being unrealistic about what you could achieve? Listen to others, too and learn from them. Ask for advice and then make up your own mind.
9. Change your routine. Habit can be comforting and give a sense of structure to our lives but it can also be restrictive. Breaking free of your routine can open up new possibilities and allow you to change the direction of your day and even, your life. Think about what transformations you would like to see, the dreams you would like to make a reality, and aim to take steps towards achieving these. Start in a small way, for example, enrol in a night course, take on a DIY project, reorganise your bedroom, socialise on Thursday nights instead of sitting home alone watching television or Netflix, or vow to go to one new place each week (a cafe or shop even ). Making small changes in your life will spur you on to greater accomplishments.
10. Pamper yourself. Do not feel guilty about this because it is important for your wellbeing. Plan events so you will have something to look forward to on dreary days when everything seems dull and grey. Book an appointment for a massage, arrange dinner with a former colleague, or head for the hills with friends for an invigorating walk. Or you could treat yourself to that dress or tie that you have been admiring in a shop window or a new hairstyle. Have regular pampering days, these need not cost much but will lift your spirits.
