Health tips for wellness in the cooler months

Health tips for wellness in the cooler months

5  health tips to stay fit and healthy during the cooler months from Kerri Abbott Naturopath Nutritionist

Seems the cooler weather is finally on its way. It’s been a long time coming this year!Now it’s time to start thinking about improving or maintaining your health throughout the winter months to avoid gaining weight or ill health.

1. Watch what you eat

We naturally reach for comfort foods (more carbs) when the weather cools off. Be aware of just how many carbs are sneaking into to your daily eating plan. That’s what is going to put on those extra kilos we’d rather not have. Stick to your plan, adding in a few more soups and casseroles for the “comfort food” effect. I put a great anti-inflammatory soup recipe on facebook today click here

Try to include the following foods every day to improve immune function:-

  • Vitamin C rich foods – lemons, broccoli, kiwi fruit, capsicum. tomatoes
  • Vitamin D rich foods – salmon, sardines, eggs, beef
  • Zinc rich foods – eggs, pumpkin seeds, nuts, beef, chicken, mushrooms, leafy greens, oysters
  • Selenium rich foods – brazil nuts, pumpkin seeds, sardines, spinach, shitake mushrooms
  • Antioxidant rich foods – blueberries, sweet potato, beetroot, cabbage, broccoli,
  • Anti-inflammatory – garlic, fennel, onion, ginger, tumeric, cayenne pepper,pineapple, salmon, green leafy veges

 

2. Keep up your exercise regime

It’s really important to keep moving even when it’s cold and dark at 6 in the morning! Make sure you do some weight bearing exercise to support strength and bone health. Keep up your normal routine or do some new things you haven’t tried before.

It is a beautiful time of the year for bush walking. We are enjoying the walk from Harry’s restaurant to the falls at Buderim. Or how about climbing Mt Coolum if you’ve never done it. Or go for long walks along the beach enjoying the salt air. Grab some friends and exercise together.. Here’s a pic of my business group and I at the peak of Mt Coolum.

3. Ensure good gut health and digestive function

Winter is always a good time to concentrate on good digestive function. Particularly if you experience bloating, wind, relux, diarrhoea or constipation.

  • take a course of a quality probiotic to repopulate your good bacteria colony (please ask me which probiotic is right for you)
  • consume probiotic rich foods daily such as yoghurt, kimchi, sauerkraut, kefir, kombucha
  • consume prebiotic rich foods daily such as asparagus, onions, garlic, cabbage, beans, legumes, apples, root vegetables
  • book in for a live blood analysis to check for gut bacteria, parasites and candida
4. Try to get a good night’s sleep
  • have a regular daily sleep schedule – same time to bed and to rise
  • avoid caffeine and alchohol 4-6 hours before bed
  • make your room as dark as you can
  • avoid exercise for 3 hours before bed
  • have a smaller meal at night to aid digestion
  • spray essential oils onto your pillow before bed – lavender,  ylang ylang, bergamot, chamomile or whichever works for you

5. De-stress

  • exercise with a friend – walk, talk and laugh at the same time
  •  leave work at work
  • find time to enjoy the people and things you love
  • relax – have a massage or facial, read a book, walk along the beach, yoga
  • make time for family outings
  • breathe deeply
  •  get out in the sun regularly and soak up Vitamin D
  • holiday at least 3 weeks at a time to truly leave work behind
  • make life as enjoyable as you can don’t focus on the negatives