With winter fast approaching, you may want to consider a few tips to help keep you, your family and loved ones in good health during the cold season.

It is important to keep fit and stay healthy throughout the year but in winter an extra effort may be required since colds tend to be common in winter and the cold weather tends to keep people shut up indoors and maybe even in bed, as they attempt to keep warm.

This winter will be the second to occur while the world is still in the midst of the Covid-19 pandemic, so staying on top of the situation is crucial. Observing the Covid-19 protocols, such as frequent hand washing, mask wearing and social distancing, should in themselves help protect you against flu and other viruses.

An important factor in maintaining good health is making wise choices about the way we live, such as eating healthily, having plenty of regular exercise, having enough sleep and abstaining from practices that adversely affect our health, such as smoking and excessive consumption of alcohol.

With our doors and windows closed during winter, it is easy to spread a cold, go without exercise and experience low energy levels, as many people tend to stay in bed or at least indoors, where they probably spend considerable amounts of time sitting down.

You may wonder how to stay fit when it is cold. Just the thought of going out in the cold for a morning walk or jog may be enough to ensure you stay indoors. This means you have to think carefully about your everyday habits, cut down on anything that is bad for your health and perhaps adopt some indoor exercise routines.

Where to begin

You can start by decreasing your intake of junk food and increasing your consumption of fruit and vegetables, which are rich in nutrients.

Exercise regularly and keep the body moving as much as you can. Exercise will increase your energy, improve your mood and help manage your weight. If an outdoor activity such as running does not appeal to you, try working out at home. Try to exercise for 30 minutes per day at least three times per week.

If you do manage to brace for the cold and venture outside for some exercise, so much the better. Get the whole family involved, if you can, by going for a family or group walk or run, while the kids ride their bikes. If you have a dog, take the dog for a walk.

You may also consider joining a neighbourhood fun race that you can participate in with your friends, not so much for competition but as a means of exercising to stay healthy.

Apart from being good for your overall health, exercise lowers your risk of chronic illnesses such as heart disease, diabetes and even some cancers.

Drink plenty of water. Your body needs water in winter, just as it does during summer. Drinking water prevents dehydration that leaves you feeling tired. It also helps with weight loss as well as the clearing of toxins.Make sure you eat well.

Choose healthy foods that contain plenty of nutrients to increase your immunity against disease. Reduce your intake of salty and sugary foods. Instead, increase your consumption of citrus fruits, cabbage and lentils. Many fruits are also a great source of water.

If you catch a cold or flu, consider having chicken soup and meals prepared with garlic and ginger. You should also drink plenty of fluids. Lemon and honey tea are good drinks to have when you have a cold.

Avoid taking alcohol, coffee and sugary drinks which can dehydrate you, or at least ensure your consumption of such drinks is moderate.

Make sure you have plenty of fresh air. Despite the inclination to keep windows closed in winter for warmth, it is good to open windows, even if only for a short while, to allow fresh air into your house or car and let stale air out. Good circulation of air minimises the chances of germs and viruses becoming trapped inside.

When sneezing, sneeze into a tissue, which should be disposed of in a closed bin. If you do not have any tissues, sneeze into the inside of your elbow to avoid spreading germs to other people. The same applies to coughing.Ensure you have adequate rest and try not to allow yourself to be unduly stressed. A good night’s rest and low stress levels help your immune system fight colds and flu. On average most people need around seven hours of sleep every night. While stressful situations cannot be avoided, learning to deal with stress is important for your health.

Do not watch too much television or consume caffeine before bed as these may interfere with your sleep.

Discuss with your doctor whether you might benefit from taking multivitamin supplements. Vitamin C helps fight off colds and flu. This vitamin occurs naturally in citrus fruits such as oranges. However, vitamin C tablets are also available at pharmacies.

Clean your home sufficiently. You and your family will most likely be spending a lot of time indoors during winter, so keeping your home environment clean should be a priority. Keep surfaces clean and clear air vents. It is important to keep your home’s air clean all the time.

Do not smoke. Smoking will adversely affect your immune system’s ability to do its job well. If you are a smoker, you might consider obtaining assistance to help you quit smoking as this habit is not easy to stop. If you feel you need to visit a doctor or if you have a regular doctor’s appointment scheduled, do not be deterred from seeing the doctor by fears that you may be infected through exposure to other patients in the doctor’s waiting room.

Make sure you have been vaccinated. While vaccination against Covid-19 is particularly important, there is also a vaccination against flu that is available.

The information in this article is provided as a public service by the Cimas iGo Wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas. co.zw or WhatsApp 0772 161 829 or phone 0242773 0663.