We thought January was a long month, and then came the wettest February on record! Here’s our winter survival guide that’ll see you through to the first signs of spring!
GET A JAB
Coping with the sniffles is one thing, suffering with full-blown flu is another; it can confine you to bed for days on end and make you feel miserable.
You can protect yourself and your family by getting vaccinated against the virus. Boots offer flu jabs in over 1,900 of their branches, which help to reduce your chance of getting the virus, and symptoms are less severe if you do.
Visit boots.com/flu for more details.
Conditions, including cystitis, can be more of a problem in winter, too, says women’s health expert Dr Janine David.
She explains:
‘Cold diuresis is the body’s response to a drop in temperature and can increase our urge to pee. This can lead to cystitis – a common urinary tract infection that’s more prevalent in cold weather when we’re not drinking enough and layering clothes that can lead to bacteria spreading.’
Make the effort to drink plenty of water and hot fluids, and if symptoms persist, try Effercitrate, a pleasant-tasting citrus-flavour remedy.
‘Staying hydrated can also help curb the feelings of hunger in winter and boost energy throughout the day’, says Tobias Stöckmann, Nutritional Research Scientist at More Nutrition.
He adds:
‘If you struggle to drink enough water throughout the day, try the delicious fruit Zerups, a smart alternative to sugary drinks, they increase fluid intake without adding unnecessary calories, making daily hydration easier to maintain’.
COMFORT EATING JUST GOT HEALTHY
While it’s tempting to tuck into stodgy, calorie-loaded pies and puddings right now, switching to nutrient-dense foods that help to protect your immune system will support your winter wellbeing and speed up recovery if you do catch a cold.
According to Ann Garry, Director of Nutrition Training and CEO of Health Coaches Academy,
‘Eating protein or healthy fats first helps the body release hormones that keep blood sugar steady and appetite in check. Research has even shown that having protein before a high-carb meal can lower blood sugar as effectively as some diabetes medications’.
Whipping up tasty, warming soups is easy to do and a great way to use up left-over veg: broccoli, carrots and sweet corn can be whizzed together in a matter of minutes, finished with a handful of pine nuts and a swirl of sour cream, you can eat with sourdough toast for a healthy lunch or supper.
Swap red meats for oily fish, including mackerel and salmon, which contain omega-3s that support bone health, essential in winter and make mid-week favourites, such as bolognese and chilli with turkey mince that’s lean and contains which helps encourage good sleep
Sweet potatoes make a great alternative to winter staple jacket potatoes. Packed with antioxidant vitamins, they are low in fat and calories. Try scooping out the flesh when cooked, mixing with a spoonful of crème fraiche and a handful of fresh herbs, then pop under the grill to toast.
BE KIND TO YOUR SKIN – AND HAIR!
The combination of exposure to cold weather outside and drying effects of central heating can play havoc with our skin and hair, leading to dry cull complexion and frizzy, hard-to-control hair.
Abi Reid, founder of the new wavy hair care range Merwave, says:
‘Wavy hair can be harder to manage and turn frizzy in extreme temperatures, making it harder to live with in winter. The smoothing ingredients in the Merwave product range help nourish and protect hair, making it easier to style’.
The Merwave Wavy Hair Kit costs £64, worth £105.
Be sure to wear a good sun protection factor each day; the sun, when it comes out, will still have the power to cause lasting damage. One of my go-tos is the brilliant AlumierMD Sheer Hydration Broad Spectrum cream that comes in a tinted formula that works like a silky make-up base with important SPF30, £47.50.
Make time at night to apply a good face mask and pay attention to the neck, where skin tends to dry out faster. Try Elizabeth Grant’s super nourishing Collagen Reinforce 3D Neck & Decollete Cream, £45.
Another suitable option is Dr Somji’s skin rejuvenating Night Recovery Cream with skin cells boosting retinol, using upward strokes to deeply moisturise and keep skin supple. £68, at drsomjiskincare.com
Remember, hands exposed to cold weather can be super ageing – try the nourishing and soothing Hand Essentials Trio, by natural skin care specialists, Green People, £25 at greenpeople.co.uk.
STAY ACTIVE
Leaving your cosy home to go to the gym can seem daunting, but it is worth it!
Staying active, especially in winter when resistance is low, is essential. Studies have shown that it supports our immune systems to help fight off disease, keeping us healthier throughout winter. It can also help reduce feelings of anxiousness and low mood, and improve sleep.
Wrap up warm and head for the park, woods or anywhere with open space for a brisk walk.
It doesn’t have to be for long; award-winning personal trainer Lavina Meth MBE, feelgoodwithlavinia, advocates ‘exercise snacking’, making an effort to do small amounts of exercise to keep joints supple and metabolism ticking over.
Take a fresh look at your local sports centre, it might have an indoor pool you can enjoy a weekly swim, yoga or dance classes you can fit into your winter schedule to keep energy levels high.
MAKE LIKE A BEAR
Ok, so we’re not suggesting you hibernate through the rest of winter, but you should prioritise good sleep. It can help keep your immune system stronger and boost your mood.
The experts at best-selling supplement company Nutrition Geeks say:
‘Prioritise good sleep and melatonin. Sleep is when your body repairs, and melatonin, the sleep hormone, is also a powerful antioxidant. Keep evenings calm with low light, avoid screens before bed, and get outside in the morning light to reset your body clock. Better sleep equals better immunity’.
Try taking a warm (not hot) bath or shower an hour before bedtime, a sip of a sleep-inducing tea such as Pukka Night Time Blend, £3.74 at Holland & Barrett.
If sleep becomes more difficult, try the Nutrition Geeks Sleep Bundle that includes an Ashwagandha Calm + blend to help calm and soothe, £19.99 at nutritiongeeks.co.
Or if you prefer a powder supplement, the Better You Magnesium Max Powder 3-in-1 Powder Lemon & Lime flavour can help regulate sleep patterns if used as part of your nutrition routine, £9.99, betteryou.com.
