Stay healthy this winter.
Winter Health
How to beat winter!
Written by Simon Gunn in October 22
everyone's ill; it is “that” time of year again where so many people get ill, run down, fatigued and burn out.
Is this you yet?
Why does it happen?
There is a plethora of reasons and I bet you have done/are doing at least 3 of them badly.
Main one is lack of Vitamin D.
This bad boy is one of your most needed vitamins for health, energy and immunity.
If this decreases in the body it has a huge knock-on effect. Your energy levels plummet because your body cannot function correctly, your immune system gets a battering and is unable to fight the infections that spread like wildfire this time of year and then BOOM, you’ve been kicked off your feet!
Get your vitamin D supplement EVERY single day between September and March!
75iu per kg of body weight is a good guide. I am a big lad and trying to “bulk fam” 8000ui is my daily go too. You might want to look at starting at 3000ui per day, then 4000ui and so on until you hit your target for those active and surrounded by snotty kids and people.
Not sure, ask.
Bloody central heating!!!
It's about now homes and businesses switch on the central heating or have heaters blasting out – even with the risk of high energy bills!
This is one of the WORST things for you! Do NOT put your heating on; hear me out.
When the central heating goes on, it heats up and DRIES out air at the top layer of the room. In turn this means you are breathing in dry, hot air, which dries out your nasal cavity and sinuses.
Your sinuses have lots of roles, one of which is to rid the body of bacteria, viruses and dust through sneezing and mucus etc. In normal life our nasal cavity is moist and working correctly.
When it dries out, bugs, bacteria and viruses have something to stick too – and that is how it infects you so quickly.
By NOT having your central heating on and layering up instead you are much more likely to (as well as other elements) stay ill free!
If you HAVE to work in an environment which is hot and dry, get a saline solution nasal spray and use it as directed every day!
Also, consider breathing in hot steamy water daily too, to allow the cavity stay moist, allowing it to do its job.
We didn’t spend 2.2 million years evolving to live in bloody central heated homes! We have replaced our body hair with clothes, get a grip and layer up.
You will stay healthier and will create a stronger immune system if you do; not to mention save a fortune in energy bills!
This will be our 4th full year we haven’t had the heating on completely over winter, so I know what it feels like, before anyone says how cold it is.
Any woo….
Lack of water = dehydration.
Not reacting quickly enough.
Lack of exercise exercise.
Exercise is well known and researched to boost the immune system however, there is a huge BUT...
... The but is, if you are not looking after yourself as mentioned above along with decent nutrition, sleep, good rest etc you will of course create a negative state within your body and will of course become run down quicker.
Exercise should naturally go hand in hand with good overall health management – so please do look after yourself. Unsure, ask for help.
Not getting enough fresh air!
Getting out and about in the cold, crisp air does your body (and mind) wonders!
The air is thinner during the colder months, due to less pollen particles and pollution and thus goes in so sweetly. Go for a walk and breathe this gorgeous, crisp air in.
Not only that, but you’re moving more, which as above means you’re “exercising”!
Your mood will lift, your body will be full of beautiful, oxygenated blood and your nasal cavity and lungs will be full of moisture and gorgeousness!
Yes, it might be cold, layer up – and drink water!
Yes, it might be wet through rain, layer up, take some spare shoes etc. - and drink water!
Yes, it might be windy, layer up – and drink water!
Yes, it might be snowing… ok, be careful, especially if driving or slippery under foot, layer up – and drink water!
Yes, it might be dark, stick to lit areas, get a torch and drink water!
You get the gist!
Not taking cate of your mind; Learn to take a break!
It is very easy to keep going at 100mph all the time because we “want” to do something or “have” to do something but, going at this speed all the time, will create a huge crash and lots of carnage!
If you do get ill and run down, crashing hard could create more dramas than you need.
Slow down and stop more.
Stress + Rest = Growth!
You’ve most likely seen by now I bang on about this a lot, well that’s because after far too many huge crashes, I’ve learnt the hard way!
And, believe me, I wouldn’t want this on anyone!
Take time each day, week, month, quarter and annually to slow down and stop!
However that looks for you is up to you, just do it. Plan it in, action it and make it a priority!
Laugh some, socialise, walk the dogs, feed the ducks, go to the coast, read a book, knit… whatever it is, just do it – guilt free!
You cannot serve from an empty cup.
Know when to take a break, recognise the early warning signs of your body saying slow down (fatigue, nodding off earlier than normal, headaches, feeling emotionally, stressed over silly things and so on).
Lack of quality Sleep.
This is one of the most important elements of good health and yet so many of you neglect this.
There are 1000s of ways to improve the quality of your sleep and the internet is a wash with tips, ideas, products, apps and guidance.
If you have restless sleep, struggle with sleep in any way, you MUST learn to take action to improve it. Only you can do so, so do so!
I could be here all day explaining the importance of sleep on the human body, but you’d switch off, that is if you’re even this far into the article!
Please, please do whatever it takes to find something, a solution which works for you to get a better night’s sleep, daily! And NO, you haven’t tried “everything”, if you had, you’d sleep well each and every night. It is just trial and error.
Some people just quit quicker than others.
Maybe you don’t understand the importance of sleep, who knows but, sleep!
If you need help, get in touch.
Lack of good, consistent, quality food.
I think it goes without saying that food is fuel.
Food is your petrol, food is your energy… put in good food, get good energy out, put in crappy food expect to get crappy energy out. Simple
Look at your nutritional habits and tweak them to best help your energy levels.
This doesn’t mean you have to eat rabbit food or avoid the bad stuff, it just means learn, think and moderate – oh and drink water to aid digestion!
Protein!!!!!!!
You may not know that protein is your main warrior against illness and I can bet money that you are not consuming enough of it, every day!
Protein is the building blocks of white blood cells. These cells fight bugs, viruses and bad bacteria which enters your body. These white blood cells need replacing constantly. By consuming adequate protein each and every day, from a variety of sources; not just chicken or protein shakes, you will help create a new wave of virus fighting soldiers daily.
Have a read of this article >>>> CLICK HERE <<<<< , especially if you are ill when reading this.
Want help with your food, get in touch.
Of course, there will get to a point where even if you manage to do all of the above things, you will of course get ill.
It’s just not viable to last all winter however, if you are a frequent illness sufferer, fatigued, run down person, these are a MUST!
There are other things which you can do to help improve your overall health, energy levels, well-being and lifestyle to avoid becoming run down, ill and low mood.
If you’re interested in knowing more, get in touch with me.
In the meantime, get a glass of water and turn that bloody heating off!
Simon Gunn FdSc, BA (Hons)
Jelly Fitness Human Performance Coach.
Email: info@jellyfitness.co.uk
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