Winter often brings sniffles, stiffness, and sluggish moods. But it doesn’t have to. By making a few smart changes to your daily routine, you can boost your immune system, improve your energy, and feel your best throughout the colder months.
7 tips to stay well this winter:
1. Get sufficient sleep
Getting sufficient sleep aiming for 7-9 hours of sleep each night allows your body the rest, recovery it needs and nurtures your immune system.
“Aim for 7-9 hours – your immune system will thank you!”
2. Stay hydrated
In winter, it’s just as crucial to drink plenty of water as it is in summer to prevent dehydration. Staying hydrated is crucial in winter because the cold weather, dry air, and indoor heating can all contribute to dehydration, even if you don’t feel thirsty. Adequate hydration helps maintain body temperature, supports immune function, and keeps your body functioning optimally.
“Hydrated cells = happy, healthy you!”
3. Eat a balanced diet rich in immune boosting foods
Nutrient-rich foods like fruits, vegetables, and lean protein will support your immune system and overall health. Essential vitamins and minerals that support a healthy immune system include Vitamin A, C, D, and E, selenium and zinc. A diet rich in lean meats, fatty fish, colourful fruits and vegetables, nuts, seeds and fortified foods are good sources of these vitamins and minerals. Garlic, ginger, turmeric and bone broth are all natural immune supporters.
“Let food be your winter medicine!”
4. Keep moving
Even on chilly days, finding ways to stay active assists in keeping you well. There are many Indoor activities like yoga, dancing, or even cleaning can help boost your mood and energy levels. Outdoor activities can be as simple as a brisk walk to get your heart rate up not only assists your physical health and immune system but also your mental health.
“Bundle up and keep your body in motion!”
5. Manage stress with Chiropractic care
Chronic stress weakens our immunity. Taking care of yourself as a priority can include regular chiropractic adjustments which ensures your spine and nervous system are working at their best. This, in turn assists in lowering your stress, boosts your mood and immune system and keeps you moving better during colder months.
“Winter wellness starts with a well-aligned spine!”
6. Prevent illness with good hygiene habits
Good hygiene habits like regular handwashing is vital in preventing illness, other practices also important such as covering coughs and sneezes, cleaning surfaces and practicing social distancing around those with colds and flu, also further reduce the risk of infection and illness.
“Clean hands, strong defense!”
7. Improve Your Posture
Cold weather and sitting for long hours can lead to poor posture. Poor alignment affects your breathing, spine health, and nervous system function.
Quick posture exercises you can do to break up your day include:
CHIN TUCKS: Improve neck alignment and counteract forward head posture.
SHOULDER BLADE SQUEEZES: Strengthen upper back muscles and improve shoulder blade movement.
BACK EXTENSIONS: Improve spinal mobility and back strength, especially helpful for rounded upper back positions.
WALL ANGELS: Improves shoulder blade mobility and awareness.
SHOULDER ROLLS: Increases flexibility in the shoulders and upper back.
GOOD POSTURE: Better breathing and nervous system function
“Sit tall, stand strong – posture powers health!”
Listen To Your Body!
If you are struggling with pain, poor posture or a health issue that won’t go away you don’t have to go it alone! Contact our experienced chiropractors today to get the help you need. Book your consultation with Connect Chiropractic today. Schedule your appointment today or book online or call (03) 9512 5822.
