MURREE, PAKISTAN
30 TIPS TO FIGHT WINTER:
SOME OF THESE MAY NOT BE APPLICABLE FOR PAKISTAN:
1- Don’t overdo it
If you feel the onset of a cold, try to get plenty of both physical and mental rest. Excess stress can lower immunity, resulting in a greater chance of illness.
2- Eat oily fish
Oily fish is packed with essential fatty acids such as Omega-3s, perfect for keeping your joints well-oiled during the cold winter months.
3- Avoid Seasonal Affective Disorder (SAD)
SAD is an increasingly common condition that affects an estimated half a million Brits. Caused by a lack of exposure to sunlight during winter months, SAD results in lower levels of the feel good hormone serotonin. To combat SAD, get out for a walk in daylight hours, buy a light therapy lamp or take a trip abroad for some sought after winter sun.
4- Look after the elderly
Each year, 25,000 elderly people die from preventable cold-related illnesses, and this year one million OAPs will face Christmas alone. So remember to check on elderly relatives and neighbours to ensure they are kept warm and secure.
5- Look after your skin
The harsh winter elements and low humidity tend to dehydrate your skin. Keep well hydrated by drinking at least 8 glasses of water a day, and use specific moisturisers for face, lips and body, favourably with a high SPF factor to act as a barrier.
6- Eat nuts
Pass on the pastries and crisps, and reach for a handful of mixed nuts. High in immune system boosting protein and B vitamins, depression beating selenium, and healthy cholesterol reducing mono and polyunsaturated fats (omega 3), this snack food really is the nuts!
7- Up your protein intake
Along with many other benefits, generous amounts of high quality protein, found in foods such as chicken and eggs, results in the faster production of cells to support the all important immune system, as well as boosting energy and preventing lean muscle loss during times of illness.
8- Keep warm
Perhaps an obvious one, but as we are more susceptible to catching colds and viruses during the winter, it is essential to wear appropriate warm clothing when outside, and to maintain warm homes and workplaces. For more info see the Department of Health’s ‘Keep Warm, Keep Well’ campaign.
9- Take Echinacea
When taken for a period of just five days, this North American herb can lead to a more active immune system and also speed recovery time from the common cold and flu.
10- Get a flu jab
A yearly flu jab provides good protection from the highly infectious illness spread by those coughing and sneezing around you. A jab is especially recommended to those with weaker immune systems including the over 65s and diabetes and cancer sufferers.
11- Vitamin C
This is an essential nutrient that serves a number of functions in the human body and can be found in high levels in citrus fruits, some vegetables and liver. Apart from its strong antioxidant qualities, vitamin C has been shown to reduce the chances of getting a cold and reduce the time of illness, especially in those who are stressed.
12- Give up smoking
People who smoke are more likely to catch colds, suffer worse symptoms, and develop respiratory tract infections including severe conditions such as bronchitis and pneumonia.
13- Eat zinc
This important mineral found mainly in red meats and poultry, is vital for immune system support. Zinc serves as a cofactor for over 100 enzymes in the body; metabolising protein, carbohydrates, fats and alcohol. Zinc also supports both the male reproductive system and plays an important role in healthy pregnancy.
14- Eat garlic
The humble garlic clove has long been accredited with medicinal qualities, many of which are now backed by scientific research. Allicin, garlic’s biologically active compound, not only helps reduce cholesterol, lowers blood pressure and aids blood flow, but may also reduce by half the risk of catching a winter cold.
15 - Give!
In a culture where ‘getting’ something is associated with happiness, it may come as a surprise that scientific research has identified that giving to others stimulates the part of the brain that produces feel-good chemicals, like oxytocin, which promote social bonding. So be generous this winter!
16 - Exercise
In the cold winter months, it’s all too tempting to stay wrapped up in doors and seek comfort from the contents of the fridge. But maintaining or even starting an exercise regime will benefit you by kick-starting the metabolism, boosting the immune system, improving muscle and joint function and fighting winter blues and stress by releasing the feel good chemicals endorphins.
17 – Chicken Soup
No, it’s not a myth or just a soothing comfort food, eating chicken soup has been proven to help relieve the common cold by suppressing the inflammation that exacerbates many symptoms such as sore throats and excess mucus.
18- Drink ginger tea
Drinking this different but refreshing tasting tea can help keep you healthy in the winter due to its anti-viral properties, one of which, gingerol, can help suppress coughing.
19- Eat avocados
This superfood is a great addition to a winter diet. Avocados contain slow releasing sugars, are high in fibre, free from cholesterol and contain potassium which is lost during exercise. They also contain the serotonin inducing chemical trytophan, which promotes good moods and a feeling of well being.
20- Keep hydrated
It may not be hot and you may not feel thirsty, but staying well hydrated is essential to having a healthy winter. As 50-70% of our body is made up water, the British Dietetic Association advises that the average adult should consume 2.5 litres of water per day. As well as drinking beverages, increase your consumption of fresh fruit and vegetables as these also contain water.
21- Stay in touch
As winter draws in, resist the inclination to hibernate, and make sure you maintain contact with your social network. Recent studies have shown that not engaging with others can pose similar risks to your health as high blood pressure, obesity and smoking.
22- Eat cranberries
Cranberries are also packed with health benefits. As well as containing high levels of antioxidants which protect cells from free radicals and help prevent heart disease and cancer; cranberries also deliver phytonutrients that prevent bacteria such as E.Coli from causing urinary tract infections.
23- Stay out of debt
On average, £7600 per second will be spent on credit and debit cards in the weeks before Christmas, but as bank and other lenders fees have increased four-fold in the last two years, be careful not to overspend and end up with an unmanageable credit hangover this New Year. (Also according to Islam, a person will not enter heaven if he/she is under debt at the time of death. There are some anecdotes how some righteous people appeared after they passed away in the dreams of their near ones asking them to clear their debt, so better watch out).
24- Cut the carbs
By delving into the biscuit tin to cheer ourselves up during the winter, we do ourselves no favours as excess refined sugars (such as white bread, cakes, sugary drinks etc) add to our feelings of lethargy. Try and consume complex carbs such as porridge and whole grains in the morning for sustained energy, and up your protein intake in the afternoon to promote dopamine levels which promote alertness.
27- Indulge in chocolate
Dark chocolate is a good source of antioxidants and therefore may help reduce blood pressure and the chances of heart disease. Remember, dark chocolate still contains fat and carbohydrates, so as ever, eat in moderation.
28- Take a multivitamin
Although our diets should deliver all the vitamins and minerals we need, this is often not the case. During the winter, when we are put under more physical and mental stress by our surroundings, supplementing our diets with a good multivitamin formula can provide us with a nutritional basis to prevent us becoming unknowingly deficient in one of the many nutrients our body needs to function.
29- Sleep
As throughout the rest of the year, a good night’s sleep is vital to staying healthy in body and mind. The deep dreaming sleep known as REM is a constructive state thought to help the brain relax and sort through information, whilst at the same time allowing body tissues rest to recover and repair themselves. Our immune system also works harder during our sleep to fight and prevent illness.
30- Find better way to warming than drinking
Alcohol can lower immunity and act as a depressant – not something you want during those gloomy winter months.
