Dr Raj's 10 habits to stay healthy all winter
As the nights draw in, and cold and flu season hovers on the horizon, it’s easy to resign yourself to the inevitability of coming down with something. But taking a few simple, proactive steps towards looking after your health can really pay off - and it doesn’t have to be all that complicated either. From taking your shoes off at the front door, to choosing your seat in the office wisely - Dr Raj talks us through the small ways to protect your health over the winter months.
THE KEY HEALTH ISSUES TO WORRY ABOUT THIS WINTER COLD & FLU SEASON:
As the weather gets gloomier and chillier, common colds are on the rise, especially as people gather indoors in close contact due to the colder temperatures.
Flu season usually peaks in December and January, but getting prepared now can make all the difference - not only by flu jabs, but by including small habits into your daily routine to boost your immune system and look after your health.
SEASONAL AFFECTIVE DISORDER (SAD):
Sometimes known as ‘winter depression’, Seasonal Effective Disorder (SAD) is a type of depression that comes and goes according to the seasons.
It is estimated to affect over 2 million people in the UK a year, and lack of natural daylight, due to shorter days and longer nights, is a significant contributing factor.
TOP 10 TIPS FROM DR RAJ
1) CHOOSE THE WINDOW SEAT
Daylight is essential to both our physical and mental wellbeing, and during the darker, winter months it is even more important to expose ourselves to natural light (ideally between 11am and 3pm). + Try sitting at the window seat in the office, or if working from home position your desk to be near natural light.
2) TAKE YOUR SHOES OFF IN THE HOUSE
According to research, around a third of the ‘matter’ building up inside our homes is from outside, brought in via our shoes or blown in. One study found that the average shoe sole has over 421,000 units of bacteria, and the inside of shoes has over 2,887 units.
Removing your shoes can help prevent visible dirt, but also invisible bacteria and even viral particles from spreading around the house.
It is also suggested that walking barefoot can aid circulation, improve the quality of our sleep, and stimulate the reflexes on the soles of our feet, in turn reducing pain and tension.
3) SHUT YOUR EYES FOR 20 MINUTES
A 20 minute nap a day can have vast impacts on our wellbeing. Napping can improve how we perform mentally, and preserve brain health, and by keeping it short, you make sure you don’t fall into deep sleep, so you don’t feel groggy when you wake up.
If napping isn’t for you, 10-20 minutes of literal shut-eye, referred to by some as ‘quiet mindfulness’, can help calm your mind and relax your body, which allows your blood pressure to drop and can help reduce stress.
4) ADD MUSHROOMS TO YOUR MEALS
Other than foods which have had extra nutrients added to them (fortified foods), mushrooms are one of the few sufficient non-animal sources of vitamin D.
Vitamin D assists cell growth, reduces inflammation and boosts the body’s immune system, which is forced to work extra hard during the winter months and cold/flu season.
They are also full of fibre, and essential nutrients like Selenium and Vitamin B6.
5) DON’T PUT ON THE BIG LIGHTS AFTER 8PM
We’ve all been told to limit our screen time before bed to aid our sleep cycle, but even something as simple as dimming lighting during the evening can have big impacts on how we sleep. + Light exposure at night suppresses the production of melatonin, a hormone that helps to regulate the body’s circadian rhythm (our internal body clock).
Consistent and quality sleep is crucial to maintaining our physical and mental health, to optimise physiological processes such as metabolism, hormone regulation, and brain function. + Poor sleep can increase the risk of health problems like depression, diabetes and cardiovascular issues.
6) SING IN THE SHOWER
Yes, really! Singing in the shower might seem like a silly frivolity but it can improve our moods - singing decreases cortisol levels, and can release endorphins (the brain’s ‘feel-good’ chemicals) which can leave people feeling more relaxed.
Research shows that singing or playing an instrument can enhance brain function and keep the brain healthy in later life, so boost those tunes and give your shampoo bottles a show!
7) ADD LEAFY GREENS TO YOUR LUNCH
Green leafy vegetables are super high in antioxidants and packed with essential nutrients, including beta-carotene and vitamins C and A which give your immune system the boost it needs to protect you from colds and flu.
Add leafy greens like spinach, kale and Swiss Chard into your diets as a simple side at lunch or include them in your dinners with dishes like stir fries or pasta.
8) DO STAR JUMPS WHEN YOU GET UP FROM THE SOFA
Small, regular bursts of movement have been shown to lead to better sleep.
Introduce small amounts of activity into your lifestyle, especially when you’ve spent a lot of time seated or lying down. Make it part of your daily routine!
9) SET ASIDE AN HOUR FOR DINNER TIME
Our digestive system can be activated before we even eat - i.e. when we smell or prepare food, and these stages before are really important for optimum digestion and nutrient absorption. + Take time to prepare and enjoy your food to get the best out of it.
Additionally, allow your body time to process the food before bed.
Mindful eating is the act of fully focusing on your food as you eat. It encourages you to pay closer attention to the tastes, smells, and textures of your food as well as your body's hunger and satiety cues. As basic as it sounds, this practice is surprisingly powerful.
10) TAKE AN 11-MINUTE ‘MOVE’ BREAK
According to the British Journal of Sports Medicine, a brisk 11 minute walk daily could prevent 1 in 10 premature deaths worldwide.
If you can’t head outdoors to enjoy the benefits of nature, even just a short movement break inside can make a difference.