NHS UK winter health tips

    How to stay well this winter

    Here are five ways from NHS UK 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.

    Banish winter tiredness
    Many people feel tired and sluggish during winter. This is due to the lack of sunlight, which disrupts our sleep and waking cycles.
    Try these tips:
    get outdoors in natural daylight as much as possible 
    get a good night's sleep – go to bed and wake up at the same time every day 
    destress with exercise or meditation – stress has been shown to make you feel tired 

    Eat more fruit and veg
    When it's cold and dark outside, it can be tempting to fill up on unhealthy comfort food. However, 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.
    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.

    Drink more milk
    You are more likely to get a cold in winter, so make sure your immune system is in tip-top condition.
    Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of:
    vitamins A and B12 
    calcium, which helps keep our bones strong 
    Choose semi-skimmed, 1% or skimmed milk – rather than full-fat – and low-fat plain yoghurts.

    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.

    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 foods 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, 1% or skimmed milk, or water, and don't add sugar or salt. Add a sliced banana, berries or other fruit for extra flavour and to help you hit your 5 A Day target.





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