Cold, gloomy weather can leave you feeling run-down, sniffly, and low on energy.

But with a few lifestyle changes, you and your family can make it through winter without too many ills and chills.

Fun fact: it’s not just the drop in temperature that makes us sick. We often pick up winter ills by being indoors and sharing the same air as other people. Coughing, sneezing, and touching contaminated surfaces allows seasonal nasties to spread from person to person. 

Lack of daylight can also impact our immune health. Our body creates vitamin D when skin is exposed to sun, and levels often decline in winter when the days are darker. 

Winter affects other aspects of your health. The cold can upset the natural balance of moisture in the air, leading to dry skin and chapped lips. Damp, dreary weather can also impact your mood, affecting your motivation, energy levels, and even your sleep patterns. 

But it’s not all doom and gloom. Here’s what you can do to make winter less blue! 

Winter health priorities 

Eat well to feel well

Food should always be your main source of nutrients, so keep your diet as fresh and colourful as possible. 

Simple meal ideas for getting more veg into your diet :

• Veggie soups
  Soups are a great way to pack a heap of nourishing veggies and fluids  into one serving. Simply sauté diced onions or leeks in a pot, add chopped root vegetables (carrots, pumpkin, kumara, parsnip) and stock, simmer for 30 minutes, then add green veg (broccoli, peas, beans, courgette) for another 10 minutes. Blend until smooth and serve hot.
  
  

• Smoothies and juices
  No time to cook? Investing in a juicer or blender can help bump up your fruit and veg intake. Smoothies or juices made with fresh, raw produce provide a concentrated source of nutrients as well as replenishing fluids lost to dry air. Experiment with different ingredients - you might be surprised at how good kale tastes when blended with berries and banana!
  
  

Consider vaccinations
Bargain Chemist offers professional flu vaccination services in selected stores during the winter season. The flu jab and other vaccinations can be helpful for older adults (65+), pregnant women, and those with underlying health conditions. You may still get the flu after a jab, but symptoms are generally less severe.

Be clean

Everyday hygiene can go a long way in protecting yourself and others from winter ills. 

• Cough and sneeze into a tissue and bin it immediately. 

• Wear a face mask if you’re unwell, especially if you’re in an enclosed space. 

• Wipe down surfaces in the home, office, car, and gym. 

• Use hand sanitizer in public zones such as the supermarket, restrooms, food hall, mall, school, bus, and anywhere else that people congregate.
  
  

Keep warm - but ventilated

Opening the window can actually reduce your chances of getting sick! Winter ills and chills tend to linger in a room long after a sick person has left. Let in some fresh air for a few minutes a day.

The World Health Organization (WHO) recommends a minimum temperature of around 18°C for homes with healthy people who are warmly dressed. Older adults, infants, or those who are sick should have room temperatures above 20°C.

Be active

Cold, rainy days can drain all enthusiasm for exercise. But research shows that just 30 minutes a day of moderate-intensity activities - walking, running, cycling, or swimming - can contribute to a strong immune system. Daily exercise also supports mood, motivation, and overall mental health - which is even more important in winter. 

If you really can’t face the weather, head to the gym or check out some online exercise videos. 

Supplement when necessary

Supplements are a convenient way to add concentrated nutrients to your health regimen. It’s important to think about what you might be missing in your diet or lifestyle. Some people might need more vitamins and minerals because they don’t eat a lot of fresh produce, while others might have an excellent diet but have lost beneficial bacteria to antibiotics. 

Just remember that what works for someone else might not work for you. 

Vitamins and minerals

The most important micronutrients for supporting immune system function are Vitamins A, C, D, B6, zinc, and selenium. Taking a single-nutrient supplement may be recommended if you have a specific deficiency. For example, vitamin D3 is often best taken on its own as you’ll get a high dosage. Other nutrients such as B vitamins are often best taken in combination with other nutrients, as they all work together. Immune support supplement formulas are a great way to “top up” your intake in one dosage. 

Probiotics
Probiotics support the ‘good’ bacteria that make up your microbiome, which is where most of your immune system resides. Prebiotics are the ‘fuel’ for these bacteria. Taking them together (while eating a healthy diet!) can help support overall immune health. 

Herbal extracts

Echinacea, garlic, pelargonium, and olive leaf are just a few of the plant extracts used in traditional practices to support the body’s defences. The benefits of many extracts are now backed by science, and are available either in combination with other nutrients or in individual formulas. 

Skin, hair, lips

Chapped lips and flaky skin can be sensitive and uncomfortable. Focus on supporting the skin barrier with rich moisturisers to combat dry, cold, and windy conditions. Dermatologists recommend switching to oil-based creams for dry skin and using a gentle daily cleanser rather than harsh soaps. Lip balms and hand creams made with natural butters and oils can help support skin health and hydration. 

Get plenty of sleep

Sleep is when much of your body repairs itself - your immune system included.

Although sleeping well is often easier said than done, a few simple changes can help you nod off more easily at night. Make sure your room is warm and quiet, and try to avoid using your devices before switching the light off. Read a book or do some deep breathing instead.
Sleep aids containing chamomile, passionflower, and other natural extracts can help support a sense of calm. Magnesium can help support mental and physical relaxation.

Caring for yourself and others over the winter months can mean fewer days off sick and more days enjoying the unique natural beauty of Aotearoa (in between cosying up indoors!)

For everything else you might need, pop into your local Bargain Chemist or visit us online. 

Always read the label and use as directed. If symptoms persist, see your healthcare

professional.