Top winter tips: Diet, exercise, emotional health, immunity, skin


Some simple daily steps can continue you strong, healthy and feeling good throughout these colder months.

Nutritious food, staying hydrated, keeping for active people and a good night’s sleep can continue you in tip-top condition.

Here are our top tips for a winter of wellness:

Your winter diet

Digging into comfort foods is often a tempting idea – but in line with the Dietitians Association of Australia, you can easliy put on just as much as 5kg during winter.

Combat this with seasonal vegetables and fruits like apples, oranges, pears, mandarins, beetroot, broccoli, Brussels sprouts, carrots, celeriac, kale, mushrooms and parsnips.

Association spokeswoman Nicole Dynan recommends soups which have been nutritious and reduced calories.

“Think laksa soup with Asian greens, noodles and lightweight coconut milk, or carrot and lentil soup topped with natural yoghurt along with squeeze of freshly squeezed lemon juice, or minestrone, a fiction writer favourite combining vegetables, legumes and pasta,” Nicole recommends.

Start your worktime with warming porridge or oats packed with fibre and topped with fruit.

Your winter exercise

Layer your clothing so you’re able to peel off once you warm up. Choose fabrics that keep sweat from the skin.

If you run or walk while it’s dark, wear something bright or reflective as well as motivated by joining a training group or performing exercises with a friend.

“When you workout with other people you will discover a higher level of accountability,” says Alex Lawrence of Exercise and Sports Science Australia.

So when you wake up actually a cold and rainy morning, knowing an associate is waiting if you want to walk will give you that extra motivation to generate up as opposed to staying in bed.”

Your winter emotional health

The “winter blues” can leave you feeling sluggish and reduced in energy.

Swinburne Professor of Psychology Greg Murray recommends getting access to least sixty minutes of sun rays each day, preferably each day.

Natural light boosts vitamin D, that would help in the prevention of depression.

And a Swiss study found sunlight boosts our productivity as well as energy, too.

Maintain your dating life and exercise but be kind to yourself too and affirm that you may not preserve your usual pace temporarly.

Your immune system in winter

A strong body’s immune system will help you resist winter infections, like colds or flu.

Give your immunity a hand by getting an abundance of sleep, because your overall triggers stress hormones, like cortisol, that upset the disease fighting capability.

A Sleep Health Foundation study estimates 7.4 million Australians are rarely getting enough shut eye, but sleeping hygiene can assist.

  1. Leave electronic devices from your very own bedroom as well as prevent using them an hour before bedtime.
  2. Avoid caffeine intake and cigarettes a period of time before bed.
  3. Wind down when going to bed by doing a factor that relaxes you.
  4. Keep your bedroom dark, quiet and don’t too hot or cold.

Your winter skin

Chilly winter winds and ramping over the indoor home heating have a drying affect on our skin, resulting in itching, and redness.

Drink a good amount of water to help keep skin hydrated and steer clear of having your shower or bath too hot – as tempting as it can be over a cold morning.

Hot showers and baths strip skin of fish oils and exacerbate dryness.

Moisturise after your shower or bath – within three minutes while skin remains damp.

During winter, dead skin cells build up too so gently exfoliate your physique and face maybe once or twice a week to maintain skin smooth.

Written by Sarah Marinos.