Winter is coming: 5 everyday health tips for keeping well this cold and flu season

By | May 1, 2019 | Well Being | Comments Off on Winter is coming: 5 everyday health tips for keeping well this cold and flu season
Sydney Chiropractor near me | Jogger/Runner stretching in winter before going for a run

“Achoo!” It’s the simple sound that alerts you to the upcoming threat of the annual winter cold and flu season. As the days shorten, the temperature cools, and motivation wanes – it’s easy to be sucked into the cosy, lazy temptations of winter.

The thing is, if you take a break from exercise, start to make unhealthy food choices and stay up late on the couch watching Netflix, you are just preparing your body to be in great condition to catch a cold or flu. After all, your immune system is better able to do its job – of protecting your body against infectious organisms and other invaders – when you continue to keep it fighting fit.

This winter, follow these five everyday lifestyle tips to help prime your body to battle the bugs:

  1. Eat well and keep hydrated

As the temperature drops, it can be harder to incorporate fresh food into your everyday meals. Boost your diet with fruits and vegetables high in Vitamin C to keep your immune system strong. Top up your breakfast, or snack on mandarins, oranges, kiwifruit, and grapefruit. Add broccoli, leafy greens, cauliflower, carrots and capsicum to your winter soups or casserole dishes.


Your body still needs 1.5 litres of water a day to function well even when it’s chilly. Be mindful of having too many caffeinated hot drinks. Instead, keep on top of your H20 intake by drinking warm water from a mug.

  1. Keep your body warm

    Rather than adorning heavy jumpers, the best way to keep warm is to layer your clothes. Not only are you able to control your body temperature better as the Celsius changes throughout the day, layering your clothes allows heat to be trapped and keep you warm. Remember to keep your extremities covered too: wear gloves, don a beanie, and wrap a scarf around your neck to protect it from the cold.


  1. Continue to be active

Regular exercise is an important part of keeping your immune system strong and responsive. When the sun is shining, Sydney in winter can present perfect conditions to get out and hit the pavement for a jog or spirited stroll. On chilly days, simply choose an indoor activity that’ll get your heart pumping: a gym workout, indoor sport, or dance class. You can also keep mobile with pilates and yoga.


Remember, if you’re feeling under the weather it’s important you adapt your exercise to your energy levels. Putting your body under unnecessary stress will only weaken your immune system and increase the likelihood of illness taking hold.


  1. Be hygienic

    The easiest way for nasty germs to attack your immune system is to allow them access to it! It’s simple but salient: NSW Health recommends you wash your hands regularly, sneeze into your elbow, throw used tissues into the bin after use, and stay at home to rest when you’re sick.

  2. Sleep

Allowing your body the opportunity to rest and recuperate is essential in caring for your immune system. Improve your quality of sleep by getting up and going to bed at the same time each day – even weekends. If you struggle with sleep, introducing a relaxing evening bedtime routine could help you fall asleep more easily. Soak in a bath, listen to relaxing music, and keep away from the television and your devices within an hour of your bedtime.


Chiropractic care remains an integral part of keeping your body well – including helping your immune system fight off cold and flu.. Visiting your chiropractor for regular adjustments ensures your body is in healthy alignment, enabling it to function well and heal itself as needed.


Learn more


At Sydney Spine and Sports Clinic, we put you first. We believe in offering chiropractic care that enables you to make informed and educated choices about your health. If you are suffering pain or injury and would like to talk to us about how we can help you get mobile and active again – get in touch right here.

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