. Six Ways to..
Stay Healthy During Winter
It’s tough getting through a long British winter without succumbing to illness somewhere along the way. Here are our top tips for making it through to spring the healthy way! By Claire Winter
Eat for Immunity Eat food that is rich in vitamins and minerals.
Vitamin C, which will also keep you healthier.
Foods high in zinc, like lean meats, poultry, and baked beans can help balance your immune response. Green leafy vegetables like kale and Brussels sprouts are high in
Soups packed full of vegetables or fruit smoothies are an excellent way to ensure you are all having more than your 5 a day.
Wash Your Hands Emphasise to all your family members the importance of washing hands regularly and properly. Around 80% of infectious diseases are spread by touch. Use hot water,
anti-bacterial soap and wash hands for 45 seconds or longer. Teach children to rub the backs of their palms and hands, including their thumbs!
Get Outdoors Make sure you and the family get outside. At least 2 million people in the UK suffer from SAD (Seasonal Affective Disorder) which is caused by lack of sunlight.
It’s recommended that you should try getting out for at least an hour a day, preferably midday when the sun is at its strongest. Using a light box, exercising and talking therapy can also help.
De-Stress Being stressed can make you more likely to catch a cold or illness because it weakens your immune system. Regular exercise helps you de-stress and get fitter, whilst meditation can also help you unwind. Headspace for kids focuses on calm, kindness and bedtime (www.headspace.com/kids).
Calm (www.calm.com) also provides mindfulness and sleep stories for children, whilst www. dreamykid.com has lots of great meditations and visualisations just for children and teens. Yoga sessions or a daily walk are also great ways to help you all wind down.
Sleep Well Make sure adults in your family are getting 8 hours of sleep every night. If you are run down through lack of sleep, you are more susceptible to illness. Sleep boosts your immune system, helps you fend off any nasty colds and illnesses. It also supports healthy brain function and maintenance of your physical health.
Toddlers should get 11-14 hours sleep a day, while pre-schoolers need 10-13 hours. School age children need 9-11 hours and teenagers 8-10 hours. Having a hot bath and reading book is a great way to wind down for a good night’s sleep.
Supplement The NHS recommends that all children from the age of 6 months to 5 years are given vitamin supplements with A, C and D in them every day.
milk is fortified with it. You may also be able to get vitamin drops for your baby if you qualify for Healthy Start. (Check eligibility at www.healthystart.nhs.uk).
Please note if your baby/child is having 500ml of formula or more, do not give them vitamin D, as formula
If you give your children a chewable supplement, make sure it is after they eat as some vitamins cannot
be absorbed without food. It’s also a good idea for adults and children over 5 years to supplement with Vitamin D to keep our muscles and bones healthy. As the sun’s UVB radiation is weak during winter, we must rely on supplements and Vitamin D rich foods such as meat,
oily fish and eggs. Vitamin C and Zinc also help to ward off colds. It’s been scientifically proven that dosing up on Zinc in the first 24 hours of getting a cold can mean a quicker recovery. If you are not sure whether to give your child vitamin supplements, always seek medical advice.
Time For Mum Makes The Family Strong Making time for yourself as ‘Mum’ not only benefits you, but your family too. Being there for our families and children is incredibly important but you must refill your own cup too. If the Captain goes down, the ship goes down with it! Exercise, meditation and relaxation are all great ways to help mums feel a little more like themselves. Mental wellbeing is just as important as physical wellbeing and these things can be built into your day more easily than you might think. • Eat enough protein & wholefoods, drink plenty of water • Workout when your small one naps, or before they wake in the morning
familiesonline.co.uk
• Get your children to workout with you, be active with older ones • Once babes are asleep spend 10 minutes meditating and deep breathing to reduce stress • Once a week get your partner to put kiddies to bed so you can get to a class or take your baby to a daytime fitness class
Once postnatal, always postnatal! However old your children, discover more about our classes at our Christchurch-based Lucina Fitness studio at www.lucinafitness.com or on Facebook.
At Lucina Fitness, babies are always welcome because we know how important it is for mum to have the opportunity to rehab after birth and train in the best way for strengthening core and posture. Growing and birthing a baby is a major life event for our bodies which can continue to show its effect for many years…
Families Dorset 7
