Five ways to stay healthy this winter

It may be cold outside, but winter needn't be the unhealthiest time of year for you and your family.

Here are five ways to make sure that, even when your body is telling you to hibernate, you can keep healthy and fit, no matter what the weather's like.

1. Eliminate your sleep debt

"On average we sleep six-and-a-half hours a night, much less than the seven to nine hours recommended," says Jessica Alexander, spokesperson at The Sleep Council, which aims to raise awareness of the importance of a good night's sleep for health and wellbeing.

But in winter, we naturally sleep more because of the longer nights. "It's perfectly natural to adopt hibernating habits when the weather turns cold," says Jessica. "Use the time to catch up."

Read more about how to get a good night's sleep.

2. Drink more milk

You are 80% more likely to get a cold in winter, so making sure your immune system is in tip-top condition is important. Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A and B12.

They're also an important source of calcium, which helps keep our bones strong. Try to go for semi-skimmed or skimmed milk – rather than full-fat – and low-fat yoghurts.

Read more about milk and dairy foods.

Read more about healthy eating.

3. Eat more fruit and veg

When it's cold and dark outside, it can be tempting to fill up on unhealthy comfort food, but it's important to ensure you still have a healthy diet and include five portions of fruit and veg a day.

If you find yourself craving a sugary treat, try a juicy clementine or satsuma instead, or sweet dried fruits such as dates or raisins.

Winter vegetables such as carrots, parsnips, swede and turnips can be roasted, mashed or made into soup for a comforting winter meal for the whole family. Explore varieties of fruit and veg that you may not normally eat.

Read more about how to get your 5 A DAY.

Find recipes for 10 warming hot meals.

4. Try new activities for the whole family

Don't use the cold winter months as an excuse to stay in and lounge around. Instead, get out with the whole family to try out a new activity  maybe ice skating, or taking a bracing winter walk on the beach or through the park.

Regular exercise helps control your weight, boost your immune system, and is a good way to break the tension that can build if the family is constantly cooped up inside the house.

Read more about different types of exercise for you and your family.

5. Have a hearty breakfast

Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn't just a delicious way to start your day, it also helps boost your intake of starchy foods and fibre.

These give you energy and help you feel fuller for longer, stopping the temptation to snack mid-morning. Oats also contain lots of vital vitamins and minerals.

Make your porridge with semi-skimmed or skimmed milk or water, and don't add sugar or salt. Add a few dried apricots, some raisins, a sliced banana or other fruit for extra flavour and to help you hit your 5 A DAY target.

Get more ideas for healthy breakfasts.

Page last reviewed: 15/10/2014

Next review due: 15/10/2016


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The 5 comments posted are personal views. Any information they give has not been checked and may not be accurate.

Cydee said on 10 November 2015

Can't believe you are suggesting 'low fat' yoghurts when everybody is now aware they are full of fructose.
Full fat, greek-type yoghurt should be recommended.

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nutritiongeek said on 21 January 2015

Regarding point 3 above, about eating fruit as a sweet snack, everyone needs to be aware of the disadvantage of eating too much dried fruit. This is that it is extremely glycaemic, ie can easily raise blood sugar levels to high levels when relatively small amounts are consumed.

To avoid this and the resultant weight gain and other health problems such as diabetes that can be brought about by regular, excessive consumption, the maximum amount that should be consumed at any one time is one date or 10 raisins.

Note that these amounts do not apply if other foods are consumed at the same time as these other foods may moderate the blood sugar rise by being less glycaemic.

(Ref:The Holford Low- GL Diet Cookbook 2005)

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ILLBLOKE said on 18 February 2011

baz - a bug every year? Heh. Try eight. I've had three since Christmas.

I used to get one every year or so and considered myself lucky.

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Raggamuffin said on 07 January 2011

Yes, agree with baz. I'm writing this from my bed (chest infection), having just recovered from a nasty head cold. I'm looking for advice to stay healthy.

Thing is, I'm fit, slim, eat well and I do a lot of exercise.

Just seems like a lottery to me. I wished there was a better way to forsee these problems. I'm guessing that my immune system is weak at the moment, so I'm more susceptible to the bugs floating around at work. Perhaps I should be exercising _less_ ?

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baz said on 17 March 2008

do all of that and yet still get a bug every year

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Walking for health

Want to get walking but not sure where to start? Wondering what's so brilliant about walking in the first place? Walking for Health is a great way to start walking and make new friends at the same time. Simply join a group in your area.

Media last reviewed: 10/04/2014

Next review due: 10/04/2016

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