How to stay healthy this winter?
Wondering how to stay healthy this winter?
Eating a healthy diet and reducing stress is good for immunity! It is more important than ever to keep yourself healthy, especially at this time of year. Now that the Christmas season is behind us, discover all our little tips for staying healthy this winter.
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If you're wondering how to stay healthy this winter, then you're in the right place!
1. Watch your winter diet
Sometimes it doesn’t take much to stay healthy and avoid a runny nose! During the winter months, you might find yourself asking "How to prevent a cold?" to which a good winter diet would be the obvious answer. However, the golden rule (which applies all year round) is to drink at least eight glasses of water a day to help the body's cells eliminate toxins and bacteria. If water isn't your cup of tea, add a lemon wedge or a few raspberries to it. Green tea is also a great alternative.
Avoiding meals that are too heavy, fatty or sugary can cause the glucose levels in your blood to rise. The result? Your white blood cells become lifeless and less effective against viruses. To be in good health, therefore means to opt for a healthy diet. Get the right balance with low-fat yogurt, nuts and seeds, lean meats and fish rich in Omega 3, such as salmon.
For a healthy diet, don’t forget vegetables rich in vitamins, such as green vegetables, sweet potatoes or tomatoes. Another tip would be to add garlic to your recipes! It contains allicin, a powerful antimicrobial ingredient, which helps you fight against bacteria.
2. Rely on winter vitamins
Your best allies for staying healthy this winter are vitamins!
Vitamin A fights disease and boosts the immune system, which is responsible for the production of white blood cells that fight viruses and pathogenic bacteria. The recommended daily amount of vitamin A is 4000 IU (international units) for women and 5000 IU for men. It is found in milk, liver and eggs, but also carrots, peas, pumpkin and green vegetables.
Vitamin C, on the other hand, is hidden in strawberries, kiwis, red peppers and citrus fruits. Try to consume 500 to 1000 mg per day. Add to this 8 mg of vitamin E per day for women, and 10 mg for men. Taking important winter vitamins such as, vitamin C and vitamin E together increases the antioxidant effect even more, to help you stay healthy and give your body the utmost nutrients.
3. Reduce stress in winter season
Stress can increase your susceptibility to disease. High cortisone levels fight the anti-pathogenic action of white blood cells, as our body goes into high stress mode, and sends immune cells to the wrong place. To stay healthy and better manage your stress, try stress relieving activities such as, tai chi, yoga or breathing exercises. After you’ve worked out, reduce stress even more and treat yourself to a hot shower or bath using your favourite shampoo and body wash. Other effective stress relieving activities would be to then settle down for the evening with a herbal tea and why not dab lavender oil on your pillow, along with your temple, chest and wrists. This will not only have a calming effect on the whole body but also allow for a good night’s sleep.
What are your tips for facing winter this year? How do you stay healthy and reduce stress?