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.