Five ways to stay well this winter
27 May 2019
It may be getting cold outside, but winter needn’t be the unhealthiest time of the year for you. Hang on to good health with these five tips.
Boost your diet
Vitamin C is one of the most powerful immune boosting vitamins available, according to research. This water-soluble vitamin is naturally present in fruits and vegetables like oranges and broccoli. So, to give your diet a boost of the good stuff, try a daily orange as a snack, and add the ever-so-versatile broccoli to roasted or sautéed sides.
Drink plenty of water
We’ve all heard it before: drink 6-8 glasses of water a day to stay hydrated. But did you know adequate water intake is also attributable to a healthy, strong digestion?
If you don't feel like drinking cold water, try herbal teas with anti-oxidant benefits like mint, green or berry teas.
Take a break
According to research, our immune system does not function well when we’re stressed. What’s more, stress can lead to unhealthy decisions like settling on a family block of chocolate for dinner instead of a healthy meal. Avoid letting your health take the hit. Instead, stay well by taking a break to reset. Let your mind recalibrate through calling a friend, reading a good book, watching a movie, or by going for a walk to get some fresh air, or attend your favourite Coaching Zone session.
Perfect your portions
Winter is an ideal time to re-think the size of your meal, especially meals containing rice, pasta and potatoes which, while delicious, can be particularly easy to over-serve.
Serving an adequate portion can help manage your weight over the cooler months while also freeing up space on your plate for more vegetables! To perfect your portion, try using smaller plates and waiting at least 20 minutes before heading back for seconds. Or, turn to the recipes in the Coaching Zone nutrition portal, available on the app. They’re a great source of truth when it comes to determining the right portion sizes.
Maintaining a regular exercise routine in winter not only helps in keeping off any unwanted weight gain, it also helps in preventing the winter blues, thanks to the endorphins that are released in the brain. What’s more, research also suggests exercise may even help in boosting your immune system.
For those of us who simply want to retire to the couch on a cold night, try waking up an hour earlier a couple of days a week to complete your Coaching Zone sessions before your workday begins, and maximise on weekends with a Saturday session and a Sunday walk with friends or family.