It is winter. We are sure you’ve noticed! This is a time when we are drawn to comfort foods (often high-calorie high-GI low-quality carbs) and comfort living (usually inactive and indoors). The result is all-too-often a gain in weight, a drop in mood and a decline in overall wellness. But it does not have to be this way. Here are a few ideas to try this winter:
- Spring Goals – winter is short and spring is just round the corner. Behavioural experts often recommend that we avoid long-term goals because they seem out-of-reach and even demotivating. So why not set a goal for Spring? Keep it simple and maybe try the “principle of threes” like losing 3 kilos, jogging 3 kms, walking 3 times a week, pausing to breathe and re-focus 3 times a day, etc. Short-term goal-setting can be a game-changer if you keep it simple and practical and within-reach.
- Season’s Secrets – too many of us are too negative about winter. There are some positives about the colder time of year. For example you do not sweat so much, there are no mosquitoes and other bugs to hassle you, you have a whole new wardrobe to wear again, and of course not every day is cold and miserable. The idea is to bring a positive mind-set to this time of year; you’ll be surprised how much there is to enjoy.
- Get Ahead – you know that many people will be “hibernating” this winter so why not see this as a opportunity to be different by being energetic, positive and healthy? It is a chance to buck the negative trend and show people how well you can be!
- Change is as good as….winter might be a good time to try a new wellness approach. Maybe you cannot spend so much time outdoors so this could be a time to visit that expensive gym you pay for anyway? Or look out your exercise mat/bicycle/home gym equipment? Or join a new fitness-dance class? Or spend some quality time reading some good books (not just vegetating in front of the TV)?
- Sleep – nearly all adults need 7-8 hours sleep each night and few get it. Winter brings shorter days and longer nights so this might be a time to catch up on some good healthy sleep.
- Watch the weather – winter is not all rain and wind and cold. Our country enjoys a marvellous climate and even mid-winter includes many lovely days. What really helps at this time of year is some flexibility – perhaps you diarise a gym session but when you wake to some good-weather, you change the plan and take a brisk walk outdoors instead. You can still get outdoors if you want to!
- Nourishment – while it is true that many traditional winter foods are a bit on the unhealthy side it is also quite possible to eat well during winter. Nourishing soups full of healthy vegetables are one example, herbal and green teas another. And you can still eat salads in winter if you want to! Of course the other thing to keep in mind is that even if you do eat a few ‘comfort foods’ on the cold dark nights you can still control portion size (all too often this simple but less-fashionable piece of dietary advice is overlooked in favour of making false promises and offering too-good-to-be-true “solutions”).
All of this really comes down to a bit of creativity and a positive attitude – you really can have a winter of wellness! Please add your own comments and ideas below.
During Winter Season I do my craft work, knitting beanies and socks for charity and by doing this I have time to be creative, doing my bit for charity and its my time to clear my mind. Being busy is great but brisk 10 minute walks helps to get keep life balanced.
Winter is the best time to prepare your summer body! Generally people start eating healthier and gyming when the top layers of clothing starts coming off; took late by then…
Coping with the winter chill is really a matter of mind set and being practical:
Layering of clothing is a good way as you can keep warm when outside and then take off the top layers when inside.
Do NOT overheat a room – rather ensure that the rooms are at the optimal temperature and add clothing if you still feel cold.
Overheating is not good and can lower your resistance to viruses.
Eat warming food (home made soup is good) – try to avoid eating too much (even if it is tasty) and avoid having too much bread with the soup.
Preventing illness:
If you are ill – stay at home and recover before going to the office (or any where else) and passing on your infection to others.
Avoid contact with people who are ill and remember to wash your hands regularly to prevent infection too.
Have a ‘flu’ shot early (March / April) to help you resist any flu / bronchitis etc.
Activity:
Winter should not restrict your outdoor activity – just dress appropriately. I have just spent a weekend camping and with all the right clothing and bedding were very comfortable and had a great weekend out doors.
While winter can be intimidating in the context of outdoor sport, it is simply exhilarating to go for a mountain bike ride the day after it has rained. Everything is fresh and shimmering.
If your sporting activity is squash or gym, weather is not an excuse and yes it is actually possible to survive the few drops of rain from your car to the squash court!
Ode to the Seasons (by myself):
Don’t mind the weather/W[h]ether it’s cold or w[h]ether it’s hot/Just be happy we’re all together/On Planet Earth and ne’er say, ‘I forgot’/
Seasons speak a language of their own/To every man, his inner soul/And upon his brow a curious frown/O, Spring, hasten your gleam where winters prowl.
This is the winter that I actually decided enough is enough. I will not be hibernating. I joined the gym,. I get up earlier to work out. I started walking after work. I also entered the Sanlam CT Marathon-10Km. Small changed in eating habits..like cup a soup as a meal replacement and finishing a bottle of water on an empty stomach….slowly but surely on my way to wellness 🙂
I am 61 years old and accepted my son’s challenge to walk 2 km every day for 3 months. My daughter and I started on 1 July and have not missed a day yet. When one of us is feeling lazy the other will motivate and we hope to build up our distance every month.
Best way to avoid flu in winter is to make you breakfast first in the morning so that your body have energy to fight any and keep warm at all time as well as exercising at least for 20 minutes daily
Winter is my favourite season as I don’t get to worry about sweating and how im going to handle the scorching sun or carrying an umbrella in case of unexpected rain. It is also a time for me to try cutting down some of the junk food I always fight to drop from my diet. Also winter is the perfect time for me to exercise I don’t know how it happens but almost every winter I am more driven to go jogging and also do a lot of indoor home exercising 🙂 .And man oh man sleeeeeeeeep I enjoy sleep in winter because there is less distractions I mean I don’t have to be slapping myself because a mosquito decided to feast on me .WINTER NIGHTS ARE THE BEST…
This is my best tie to fix my summer body and get to enjoy ice cream most. Winter is as good and summer other enjoy summer out door but me and my Family enjoy some time out in winter as is not as packed as it is in summer. This is indeed a WIN-Time.
Winter can be brutal, but it can also be our biggest teacher. I use winter and especially the cold to develop a strong mental attitude. I only take cold showers, even in winter. This has helped to improve my immunity and it increases my metabolism. Remember, summer bodies are made in winter!
Winter Wellness for me…
1. Try not to over think and give a “Season” power. Accept that winter is generally a moment where warmer, more food, more yumness takes place.
2. Intuition eating: I think “If I eat this chocolate now I cant eat the bread with the soup later” – calories will remain the same but my choice of food is different.
3. Eat food / veg / fruits in season: oranges, naartjies, citrus
4. Still and continue to drink waters….its cold and hard but do it anyway
5. wash hands all the time
6. I always drink Vit c to boost the immune system
7. stay moving. This is so hard because winter is stay inside / indoors weather. Be mindful of getting court up in the “its to cold” “maybe later” (this is actually never), Or “its to early”.
8. I try yo promise myself i start now, the motivation to stay or continue will remain. If i start in Aug / September I will stress having to loose the “fluffy” feeling. Get outside dress warm, get into the gym keep the blood flowing.
9. Drink sugar free warm beverages at night with warm milk…if allowed. eg rooibos tea, nomu skinny hot chocolate. This helps me not feel deprived after supper or im missing something……a SNACK
10 Don’t be hard on yourself. You will eat off track, you will feel off track. don’t let the “off trackness” remain off track.
This to shall pass.
I use winter to sort out my cupboards and catch up on reading!
I agree a positive attitude can make all the difference whether it be Winter Spring Autumn or Summer. In my attempt to become more positive I have subscribed to the GoodThingsGuy its for free and he reports on all things newsworthy that is good.
Well yes winter you tend to feel more hungry and eating healthy or sticking to a diet is not as easy.
I suggest you take baby steps bit by bit.
You don’t just quit a habit eg (bad foods)
what you do is try to get off them slowly and replace them with more healthier foods.
day by day week by week month by month and eventually it gets easier and becomes part of your lifestyle.
What I normally do is have light meals, but add a bit more spice to heat things up, it helps you to keep warm from the inside out and also assists in avoiding too much comfort foods. Liquids help a lot as well.
If you walk to work every day of the week you must check the weather before this usually when you wake-up update your self. we usually go to work early in the morning around 06:00 until 08:00 (rush hour) you must wear a warm cloth to be warm including coffee when arrive to work or warm water this helps to your wellness as well as give you the better understanding on how to treat cold in your body.
Make sure that you visit nearest doctors, clinics and hospital to check your condition or pre-existing condition, winter when approach season change it is a high risk of you getting cold fast which cause flu, That’s why you need vaccinate in time and prepare for colds.