Autumn is well and truly here and soon the annual onslaught of winter bugs and sicknesses will come around.
But it doesn’t have to be that way – well not entirely, at least. While you can’t completely avoid catching bugs and colds, you can give your immune system a helping hand.
Nutritionist Rob Hobson and personal trainer Mollie Millington share top tips for the exercise and diet tweaks to make now to keep you well through winter.
1. Embrace the season
A healthy, balanced diet is key for good health – but do you find it easier to eat healthily during summertime? Making the switch to winter doesn’t have to mean letting all those healthy habits slip. “Swapping berries and salads for root vegetables, apples and pears is just as healthy,” says Mr Hobson. “The problem is that the cooler weather and darker evenings often leave us craving comfort foods that we find nurturing.
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“Smoothies are still a great way to top up your breakfast, and eggs or porridge are perfect if you’re looking for something warming. Try making warm salads by incorporating some cooked grains. Also, use stocks, tomatoes and yoghurt in place of cream when making stews and casseroles – and tuck into all those lovely winter vegies!” Carrots, pumpkins, beetroot; autumn’s seasonal veg make it really easy to ‘eat the rainbow’, often cited as a great way to ensure you’re consuming a good range of nutrients.
2. Be supplement savvy
Lots of us only think about packing in extra vitamins once we actually feel unwell, but our immune systems function best if they’re supported continually, so consider starting to take a quality multivitamin now, if you don’t already. “You want to try to maintain a strong immune system so that it’s able to deal with the bugs and colds that are thrown at it during the winter months. You don’t really ‘boost’ your immune system as such, but make it more efficient and able to do its job,” explains Mr Hobson. “As a general all-rounder, a multivitamin and mineral is a good, cost-effective way to fill any shortfalls in your diet, and supply you with the nutrients typically associated with immunity, such as zinc and vitamin C.
“There are some nutrients that are typically lacking in the diet during winter, such as vitamin D, so I would advise taking this from March onwards,” he adds. “You may also want to think about taking a probiotic as your gut bacteria is very involved in immunity.”
3. Get spicy
‘Tis the season of hearty soups, stews and casseroles, and spices are an easy way to add some oomph in the healthiness – as well as the taste – stakes. Take inspiration from your favourite coffee shop chains and add warming spices to hot drinks, porridge and breakfast smoothies. “I am a big fan of incorporating lots of spices into your diet all year round. There is always one for every occasion, dish or drink,” says Mr Hobson. “Spices not only contain a good source of minerals, such as iron, magnesium and calcium, but many contain anti-inflammatory compounds, such as curcumin, found in turmeric.”
4. Switch to lunchtime workouts
Being physically active also plays a vital role in helping your immune system do its job. If you know the dark mornings and evenings are going to hamper your usual workout regime, switch things up and make the most of lunchtimes and early afternoons to fit in some exercise. Circumstances permitting, check out afternoon classes at nearby gyms (“Many gyms offer cheaper classes during the day, as the classes are less popular,” notes Ms Millington) or make use of nearby parks for walking.
You could even work in some HIIT and yoga sessions without having to leave home or spend any money – thanks to the internet and wealth of free fitness videos on YouTube.
5. Don’t let the weather stop you getting outside
Invest in suitable footwear and a waterproof jacket and you’ll never need to let the weather stop you from getting outdoors to walk. A long walk is free, so getting out and walking is also good way to help save money. “An activity tracker or phone app that counts the number of steps you take a day can also be a good motivator,” adds Ms Millington.
Do you often get sickin winter? How do you ward off the winter bugs? Let us know in the comments section below.
Also read: Healthy habits: Improve your health and live longer
– With PA
