As we move into winter, it is worthwhile thinking about your health and how you protect it from common viruses.
With there being an increased worry around a spike in such illnesses as the flu and winter bugs due to Covid-19, small everyday healthy habits can make a significant difference.
Get plenty of sleep
You know that feeling when you are tired, it can leave your body and mind feeling sluggish and it opens you up to being rundown and more vulnerable to getting ill.
Getting between six to eight hours of sleep is the key to preventing this.
Winding down before you go to bed by switching off laptops, and the tv, enjoying a bath and a book, or just adding some oils or a pillow spray into your bedtime routine all help.
Boost your Vitamin D
When it looks cold and miserable outside, it is hard to get yourself outdoors especially when home is more inviting.
However, if the sun makes a brief appearance, wrap up and get out for a brisk walk. This helps to give you a much needed shot of vitamin D which in turn can reduce infection and boost your overall mood.
You can also add more Vitamin D enriched foods to your diet such as salmon, tuna, and egg yolks.
Get more regular exercise
Moderate exercise a few times a week for an hour such as a walk, cycle or attending a yoga class not only helps you feel great but contributes to your overall health.
This is down to a number of reasons; it helps you to sleep; decreases stress; reduces inflammation and increases circulation.
Eat the right foods
Keep your body feeling tip top with a varied balanced diet, it is not about one or two specific foods.
This will ensure that you get all the nutrients you need from carbohydrates, fat, protein as well as minerals, fibre, and vitamins.
With that in mind there are some foods that you should try to include where possible such as garlic, ginger, citrus fruits, spinach, and fish. These are considered more nutritionally dense than other foods.
