Winter brings cosy evenings, warm drinks, and festive cheer, but it also brings challenges like colds, dry skin, and low energy.

Maintaining wellness during this season requires a proactive approach to strengthen the immune system, protect the skin, and keep the body and mind active.

This blog by Mykare Health outlines essential winter wellness strategies and preventative tips to help you thrive throughout the colder months.

Prioritise Immune Health

Winter is synonymous with an increase in illnesses like colds and flu, making it essential to support your immune system.

Eat NutrientRich Foods

• Include immune boosting foods like citrus fruits (oranges, lemons), leafy greens, garlic, and ginger.

• Add probiotics through yoghourt or fermented foods to maintain a healthy gut, crucial for overall immunity.

• Stay hydrated by drinking warm beverages such as herbal teas and broths to keep the body’s defences strong.

Supplement Wisely

• Vitamin D levels tend to drop due to limited sunlight in winter. Consider taking a supplement after consulting your healthcare provider.

• Zinc and vitamin C can help reduce the duration of colds and are worth incorporating into your diet.

Practise Proper Hygiene

• Wash hands frequently to reduce the spread of viruses.

• Disinfect high touch surfaces like doorknobs and phones to minimise germ exposure.

Stay Physically Active

Colder temperatures may tempt you to stay indoors, but maintaining physical activity is crucial for overall health.

• Engage in WinterFriendly Workouts: Try indoor activities like yoga, Pilates, or bodyweight exercises. If you enjoy the outdoors, opt for brisk walking, hiking, or winter sports like skiing to make the most of the season.

• Stretch Regularly: Cold weather can stiffen muscles and joints, increasing the risk of injury. A morning stretching routine can keep you limber and energised.

Protect Your Skin

Dry air and cold temperatures can wreak havoc on your skin, leading to dryness, itchiness, and irritation.

• Hydrate from Within: Drink plenty of water, even if you don’t feel as thirsty in winter. Consume water rich foods like cucumbers, oranges, and soups.

• Moisturize Daily: Use a thick, oil based moisturiser to create a barrier against the cold and retain skin moisture.

• Apply lip balm and hand cream regularly to prevent cracking.

• Use a Humidifier: Adding moisture to indoor air can combat dryness and protect your skin, sinuses, and respiratory health.

Dress Smartly

Staying warm while allowing the body to breathe is key to staying comfortable and avoiding chills.

• Layer Up: Wear multiple thin layers to trap heat while allowing flexibility and breathability.

• Invest in thermal wear and weather appropriate outerwear, including gloves, scarves, and hats.

• Choose the Right Footwear: Insulated, waterproof shoes prevent cold and dampness from reaching your feet, keeping you warm and avoiding frostbite.

Focus on Mental Wellness

The shorter days and reduced sunlight can impact mood and mental health, leading to conditions like Seasonal Affective Disorder (SAD).

• Maximise Sunlight Exposure: Spend time outdoors during daylight hours to absorb natural light, even if it’s cloudy.

• Keep curtains open during the day to let in as much light as possible.

• Practice Mindfulness: Meditation, journaling, and breathing exercises can help reduce stress and promote mental clarity.

• Stay Socially Connected: Combat feelings of isolation by maintaining contact with friends and family.

• Virtual meetups or group activities can foster connection and lift your spirits.

Prioritise Quality Sleep

Winter often disrupts sleep patterns due to changes in light exposure. Quality rest is vital for immunity and overall health.

• Establish a Sleep Routine: Go to bed and wake up at consistent times, even on weekends.

• Limit exposure to screens before bedtime, as blue light can interfere with melatonin production.

• Use warm blankets and keep your bedroom cool but not cold.

• Consider blackout curtains or sleep masks to block external light.

Avoid Common Winter Hazard

• The season brings unique challenges that can affect your safety and health.

• Clear walkways of snow and ice to reduce the risk of slips and falls.

• Use anti slip mats or wear shoes with good grip when walking on icy surfaces.

• Ensure your car is winter ready with proper tires, fluids, and an emergency kit.

• Drive cautiously in snowy or icy conditions to prevent accidents.

Plan Ahead for Flu Season

• Taking steps to avoid seasonal illnesses can save you discomfort and downtime.

• Flu vaccines are a critical line of defence and are especially recommended for older adults, children, and those with compromised immune systems.

• Seek medical advice at the first sign of flu or cold to prevent complications.

• Rest adequately and stay hydrated if you feel under the weather.

Boost Energy Levels

• Feeling sluggish during winter is common, but the right habits can keep your energy high.

• Eat Balanced Meals which include complex carbohydrates, healthy fats, and proteins to sustain energy.

• Avoid excessive sugar and caffeine, as they can lead to energy crashes.

• Exercise releases endorphins, which combat fatigue and improve mood.

Keep Kids and Seniors Safe

• Children and older adults are more vulnerable during winter and require extra care.

• Monitor Outdoor Activities: Ensure children are warmly dressed when playing outdoors.

• Limit exposure to extreme cold for seniors to prevent hypothermia.

• Provide Balanced Nutrition: Include a variety of fruits, vegetables, and warm meals in their diet to support immunity.Offer warm milk or soups as comforting, nutritious options.