Winter Wellness Guide

Eat the rainbow

Eating a variety of fruit, vegetables and herbs, spices, nuts and seeds can help maintain your immune system. Try eating foods rich in vitamins B6, B12, C and D and minerals like zinc and folic acid which work to help support your immune system.

Up your vitamin D

Did you know vitamin D is important for maintaining a healthy immune system? Everyone should take a daily supplement containing at least 10mcg of vitamin D between October and March, with some people needing to take it all year round.

Step outside

Nature can be so beneficial for our general wellbeing. You do not need to run for miles to have a benefit from mother nature. Simply being outdoors can have a calming effect on our mind and reduce daily stress.

Get some sleeping time

A good night's sleep can help reduce stress levels and strengthen your immune system. During the teenage years, sleep is vital for your mental, physical, social and emotional development.

For a good night sleep, you should :

• Stop any screen activity at least an hour before going to bed
• Create a sleeping schedule for weekdays in which you need a steady rhythm for school / work
• Do not overeat or drink too much close to your bedtime.
• Keep your bedroom calm, cool and quiet to ensure quality sleeping time

Keep hydrated

Even in winter it is important that we keep hydrated. We might not feel as thirsty, but we still need to be taking in enough water. Start recognising the signs of dehydration to ensure that you are drinking enough water (fatigue, dark-coloured urine and drier skin).

Dopamine dressing

Deep into winter, we could settle into our dark colours when dressing. Whatever your age and gender, dressing yourself happy is something we can all do. You do not need to race off and buy a new wardrobe, just dig deep into your existing clothes and find some bright coloured clothing or just clothes that bring you personal joy.