Molly Graff
November 20, 2024

Simple Ways to Stay Healthy This Winter

As we approach winter, it's important to think about ways we can keep healthy during the colder months. Viruses can spread more easily during this time of year due to the cold and dry air.
Coda Vector

At Coda Pharmacy, it is our role to help support the community this

winter with some simple tips you can easily implicate into your everyday life.

Whilst exposure to cold weather can affect anyone, those who are most vulnerable

tend to be the older generation aged 65 and above, people with long-term health

conditions, pregnant women, young children and people at risk of falls.

Boost your winter mental health

It can be easy for everyday life to take a toll on your mental health, particularly during

the colder months when the days get shorter and sunlight is reduced.

Often there is little motivation to leave the house during this period. However, this is a

vital factor that will help keep you in a good state of mental wellbeing. Sunlight can help

to improve your mood due to it triggering the production of serotonin which helps to

regulate mood.

Exercise is also a strong candidate at increasing levels of serotonin. Whether that be a

short walk round the block or partaking in a yoga class. Other factors include,

maintaining a healthy diet, staying connected with others and keeping a good routine.

How to exercise in winter

Winter doesn't mean putting your fitness goals on hold. There are plenty of options to

stay fit during the colder seasons.

If you don't want to brave the cold, there are lots of indoor workouts to choose from.

Bodyweight exercises such as squats, lunges, push ups, planks and burpees. Yoga and

Pilates- there are lots of online videos you can access via YouTube. Indoor cycling and

HIIT (High-Intensity Interval Training) can both be done in the comfort of your own home

or while taking part in a professional class.

Taking advantage of the cold air can help maintain a comfortable body temperate if

you're running or walking.

Invest in the right gear and wear reflective clothing to stay seen. Be wary of your

environment, checking for ice and dress appropriately for the weather.

Best foods to eat in winter

By incorporating nutrient rich foods into your diet, it can help to boost your immune

system, keep you energised and help you stay healthy.

. Root vegetables such as sweet potatoes, carrots, parsnips and turnips are packed

with Vitamin C, Vitamin A and Potassium.

. Citrus Fruits like oranges, grapefruits, lemons and kiwis are a good source of Vitamin

C which is essential for boosting your immune system and fighting off common colds.

. Leafy Greens like kale, spinach, collard greens and swiss chard are full of iron, vitamin

K and folate.

. Nuts and seeds such as cashews, almonds, hazelnuts, walnuts, chia, flaxseeds and

pumpkin seeds are healthy fats and provide a source of protein.

How to avoid getting sick

Avoiding illness during the colder months requires a combination of good hygiene, a

strong immune system and being mindful of environmental factors. These will allow you

to enjoy the colder months with minimal illness.

Practice good hygiene through washing your hands regularly, disinfect surfaces that are

touched regularly and use a tissue to cover your mouth and nose when sneezing and

coughing.

Stay warm and dry by dressing in layers, keeping your home warm and avoid sleeping

with your bedroom window open.

Avoid exposure to people fighting off contagious illnesses such as flu or a common

cold.

By taking a proactive approach through our advice, we at Coda Pharmacy believe you

can not only avoid illness this winter but also thrive in the colder months. Remember

that implicating these small changes in your day-to-day life can make a big difference in

how your body feels and reacts to the change in season.