Cold Weather and Its Effect on Your Health
There are a number of things that affect our wellbeing during the winter months. I wanted to share some tips that have helped improve my health and wellbeing during the cold weather but not just during winter – throughout the year.
*Disclaimer: I am neither a nutritionist nor am I a qualified fitness expert – these are my humble views on keeping healthy and keeping sane during the colder months.
Eating And Doing It Well
Throughout my thirties, I followed lots of fad diets and exercise plans. What I have learned (that I wish someone had told me years ago) was that I needed to do the work on how I feel about myself before any real change was going to happen.
It took a mental shift inside of me to be able to make any health gains through diet or exercise.
Once I was at peace with myself and had chipped away at all the false and unrealistic expectations – I was able to really enjoy looking after myself. I mean we know what is good and what is bad for us don’t we.
Here some things I am relying on this year to help boost my immune system.
Love Your Porridge
I start my day with this healthy slow-release breakfast, it keeps me full until lunch. Warming oats are a great way to start your morning. I buy frozen berries and mix up my daily favourite with blackberries, raspberries, seeds, and nuts – I always add honey!
Porridge is cheap, it takes a few minutes in the microwave (less washing up) and I usually pop it on while I am having a shower – that way it’s not like lava when I go to eat it. I usually make porridge with half water and half milk. This is simply picked up from when I was a slimming world member ( I really can’t tell the difference).
The nutrient composition of oats is well-balanced.
They are a good source of carbs and fibre, including the powerful fibre beta-glucan.
They also contain more protein and fat than most grains.
Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamine): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fibre, but only 303 calories. This means that oats are among the most nutrient-dense foods you can eat.
Choose Fruit and Veg Rich in Vitamin C, Zinc and Iron
In winter my slow cooker is my best friend. I add foods like sweet potatoes, tomatoes, red peppers because they contain vitamin C, which plays an important role in the immune system and energy levels, especially important if you regularly exercise.
A hearty warming stew, a casserole or a chilli full of vitamins is a great way to look after yourself. I also will make enough for 2 meals, so I only have to cook and chop vegetables 3 times during the week.
Look for sources of zinc, like spinach and beans. I typically will throw a handful of spinach in most meals.
Iron-Rich Foods – Or Take A Supplement
If you’re not getting all your iron requirements from food alone consider taking a natural iron food supplement. Personally, I have a health assessment on an annual basis.
The first time I had my report back I was told that my vitamin D and iron levels could be better. This is not uncommon. vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures.
According to national surveys in the UK, approximately 1 in 5 people have low vitamin D levels.
Fish, Eggs and Cheese
Fish like salmon and cod, milk, eggs and cheese, is a great source of vitamin B12. Vitamin B12 contributes to the normal functioning of the immune system and also contributes to a reduction in tiredness and fatigue.
I am not a huge fan of fish, but I do enjoy the meatier fish like salmon and tuna. Include what works for you it could be sardines or mackerel.
One thing that I do regularly plan my meals weekly, I don’t write out a plan as such, but it is a good idea to do so. When I do my weekly food run, I have a loose idea of the meals I would like to make and try to balance these… chicken, red meat and fish. I also take advantage of seasonal vegetables and make sure to add lots of vegetables to my meals.
I am a typical Welsh girl and tend to cook way more than is needed. This works for me as I will Tupperware these or freeze extra portions.
Wrapping Up Warm
There are lots of things we can do to stay well and warm during winter. My top tip is to heat the home, or the parts of it you’re using, to at least 18°C.
This is the temperature at which we start to see changes in the body when the blood starts to thicken. So, temperatures above this are best to protect your health.
Moving around can also help as this keeps the blood flowing around the body which can prevent clotting. If you’ve ever sat still for any prolonged period, you’ll know you feel the cold more acutely.
If you can’t move around, wiggle your toes and fingers. It may not sound like much but even small measures like this can help keep you warm and well.
Typically, I try to get up from my desk and do the following:
Get away from my VDU
Move my body
Complete small home tasks that help me break my concentration and also keep chores minimal over the weekend, so I can rest and rejuvenate.
Dealing With Dry Skin
Dry skin is a common problem in cold weather which can affect anybody. Certain skin conditions such as eczema and psoriasis can be worsened during the winter months as the changing temperatures and dry air causes flare-ups.
Areas of the body which are often exposed to the elements are most vulnerable to the negative impacts of winter weather. This includes the face and hands, as well as the lips, where the skin is thinner than on other parts of the body.
I moisturise my skin and lips regularly, reapplying throughout the day as necessary. As well as keeping a tin of Vaseline on my desk which can be used for both.
However, I find a good hand cream needs fewer applications and I choose one that smells of citrus as this makes me feel good.
Also, goes without saying to wrap up warm when spending time outdoors, and when the skin is protected from the elements it is less likely to dry out.
To feel good, I choose materials that are warm and soft. I have become a big fan of the fleece (never thought I would say!) that but layering up helps me to stay quickly in control of my comfort.
The soft wool and breathable fabrics make me feel cosy and boost my mood. I choose bright colours that will lift me up – visually when I may be sat on zoom calls staring at myself for long periods of time it helps to have a pop of colour.
Please feel free to add your own wellbeing tips below in the comments section. For information on employee engaging Health and Wellbeing Benefits for your staff – hit the appointment button below for a free discovery call with an independent health insurance specialist.