Your winter wellness guide

Keep your hands clean

The most common way that germs are spread is through touch. Whether you are touching a door, money, people’s hands or food, your hands are constantly coming into contact with bacteria without you even realising it. Touching objects or people and then touching your face or mouth heightens the chances of infection so it’s important to wash your hands regularly, especially before meals. If you don’t have access to washing facilities then opt for hand sanitisers, which are easy to use on the go. 

Boost your immune system

Cold weather and lack of exercise can weaken your immune system, but there are easy ways to stay on top of your health.

- Vitamin C supplements increase the production and activity of your immune cells.

- Herbal remedies made with ingredients such as Echinacea can help fight viruses for faster recovery from flu. 

- Feeding your body nourishing foods, practising good hygiene and following healthy-living strategies can keep your immune system functioning optimally.

- Drink plenty of fluids and eat foods that are rich in vitamins. Every part of your body, including your immune system, functions better when you follow a diet that is high in fruits and vegetables. 

Seasonal swaps

People generally enjoy warmer food in winter because it can be soothing and comforting when the weather is cold outside. Warmer food options, however, don’t have to be higher in calories or unhealthy.

Foods that you should avoid during winter are the same as those you should avoid all year round. These include high sugar foods and drinks, carb-heavy meals and very rich or creamy foods.

Changes to your diet from summer to winter shouldn’t be too drastic, but you should try and consume more immune-boosting foods. Some changes you could implement include eating soups instead of salads, oats instead of bran and drinking herbal teas.

By making slight changes to your diet in winter you can help with the fight against colds and flu and offer relief for coughs and sore throats. A few examples of immune-boosting foods are:

- Vitamin C-rich foods such as citrus fruit, tomatoes, guavas, berries and peppers, which help stave off infection.

- Zinc, which is found in nuts, seeds, seafood and beans is beneficial.

- Probiotics found in fermented dairy products can help to prevent infection by disease-causing bacteria.

- Green veggies like broccoli, spinach, barley, wheatgrass or kale are also rich in disease-fighting properties.

- Superfoods are loaded with fibre, nutrients and vitamins to help boost the immune system during winter. Nuts, for example, are a great source of healthy fat, vitamin E and zinc. Goji berries are another superfood which contain high levels of anti-oxidants, while quinoa is a great source of protein. So if you want to beat the winter flu this year, stocking up on superfoods is an excellent way to do so while maintaining a healthy diet.

- Both garlic and ginger can help fight colds and flu.

- Chicken soup is rich in immune-boosting vitamins, it helps to hydrate the body, and it has high antibacterial and anti-inflammatory properties.

- Milk and curcumin (the active ingredient in tumeric), when mixed together, can increase the effectiveness of certain antibiotics and expose the body to antioxidant and anti-inflammatory properties to aid healing. 

- Chillies contain the compound capsaicin, which acts as a natural painkiller. They also have alleged antiviral benefits and high vitamin C and antioxidant levels. Orange and red chilli peppers have large amounts of beta-carotene, which is the precursor to vitamin A. All of these are help to relieve sore throats, fight bacteria and boost immunity.

- Dark chocolate in moderation can help when you have a cough. It can help regulate the immune system and contains theobromine, which has a cough-suppressant effect. Only a few blocks will do the trick.

Your diet isn’t the only factor involved in strenghtening your immune system. It’s important to ensure that you practice healthy habits such as getting enough sleep (between 6-8 hours), exercise regularly, avoid smoking and the excessive consumption of alcohol, and wash your hands regularly, particularly before meals.

Symptoms to watch out for during winter

A persistent cough

A common occurrence in winter is getting a cough from flu, a cold, smoking or allergies. Whether it’s a wet or a dry cough, a suitable cough syrup may assist to ease a tight chest. Chat to a Clicks pharmacist about which one would be best. Also make sure that you stay hydrated and use soothing lozenges or have a hot drink like tea to lower the irritation.

A sore throat

A sure-fire sign of impending illness is a sore throat. It’s an early sign that you are about to get sick – most likely with a cold or flu. If you find your throat feeling dry and scratchy or painful when you swallow, then you should increase your fluid intake to help keep mucus thin and easy to clear. You can also take aspirin or paracetamol to ease the pain and gargle with warm salt water to keep infections at bay. Suck on throat lozenges like or use an antiseptic spray throat spray to help ease the pain. Also avoid smoke and other air pollutants.

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