The nights may be slowly drawing out but we still have our coldest months ahead of us, and with that comes coughs, colds and flu which can turn into something nastier.
It’s not just illnesses that the cold weather brings but the outside world becomes a lot more dangerous, with slippery surfaces caused by plummeting temperatures that can cause a minefield to navigate your way through. When out and about in the cold weather reduce the risks by using one of our high-quality mobility scooters, which will minimise the risk of injury on your journey.
It’s not just mobility equipment that can reduce the risk of ill-health during these cold months, the correct nutrition will help keep your immune system fighting fit and as the old saying goes; ‘prevention is better than cure!’
That being said, a balanced and healthy diet won’t keep your immune from picking up an illness, but it will offer up better protection from the dreaded winter flu. So, if you do happen to catch something, a nutritious diet will speed up your recovery.
Below you will find some top nutrition tips on how to keep yourself healthy, fit and ready to tackle the outside world:
- Increase your intake of fruits and vegetables; the best fibre, vitamins and enzymes for our bodies are found in fresh fruit and veg. If you have problems with chewing, we suggest steaming your vegetables so you can chew them up, as well as opting for soft fruits such as ripe bananas, dates, figs and avocados. Berries are powerful anti-oxidants and are a great source of potassium, calcium and magnesium. Apples, with the skin on, are chock full of pectin, and have been proven to prevent a build-up of cholesterol in your blood vessel walls, which is impressive! Raisins, dates and figs are extremely high in iron and also reduce the amount of bacteria in your mouth… who likes going to the dentist right?
- Hydration is key during the winter months when we feel we do not need as much water. Sip water throughout the day, a mouthful every half an hour is good way to start.
- Turn lunch into the main meal of the day; a common trend among OAP’s is they are often too tired to handle a big meal in the evening, with a big dinner often contributing to digestive problems. This in turn affects your sleep cycle, which then has knock on affect with your immune system, so aim to get the bulk of your calorie intake during the midday hours.
- Opt for wholegrains when choosing breads, pastas and cereals. Whole grains are packed full of fibre compared to their refined counterparts.
- Try and fill your diet with as many dark leafy greens as you can, kale is one of the most nutrient dense vegetables there is and makes a delicious addition to soups, omelettes, casseroles and even on their own, wilted with some rapeseed oil. Spinach is also another fantastic vegetable to consume during the winter months, as its packed full of vitamins, minerals and anti-oxidants.
- Garlic and onions are a fantastic source of vitamins and minerals and help reduce the amount of bacteria in your body. They also contribute to a healthy cardiovascular system! If you don’t like garlic, many health stores stock garlic capsules.
- Instead of your morning coffee or builder’s tea, switch it to a steaming mug of green tea. This miracle beverage is full to the brim of phytochemicals which are excellent in preventing cancer and heart disease.
- For your protein intake, opt for white fish such as cod and halibut or tuna which are high in protein, without the high content of saturated fat found in beef, pork or lamb. White fish and tuna are also extremely high in omega-3 fatty acids which are crucial to a healthy heart and brain. If you don’t like fish, make sure you get your omega-3’s in capsule form from your local health store.
- Another aspect to eating habits in winter is snacking, with the cold temperatures making us more inclined to stay in, watch day-time TV and snack on delicious, yet unhealthy food. When wanting a small snack, grab some nuts for a healthy dose of unsaturated fats which help lower your cholesterol and improve the cardiovascular system. This doesn’t mean you can sit down with a big bag of salted peanuts though, opt for plain almonds, cashews, walnuts and macadamias. If you want a bit of salt, use a small twist of pink Himalayan salt which can be picked up in any supermarket.
