13 habits to start now to stay healthy all winter long

The clocks have gone back, the nights are drawing in and cold and flu season is on the horizon, it’s easy to resign yourself to the inevitability of coming down with something. But taking a few simple, proactive steps towards looking after your health can really pay off – and it doesn’t have to be all that complicated, either. Here, experts talk us through the small ways they protect their health over the winter months.

Choose the window seat

“Even during the darker winter months, something as simple as sitting by a window or taking a short 10-minute walk outside during daylight hours can make a noticeable difference,” explains Dr Thuva Amuthalingam, a GP .

“Ideally, aim to get outside between 11am and 3pm when the sun is at its peak. This exposure to natural light helps regulate our internal body clock, improving sleep quality and overall well being.”

A 2017 study by Cornell University found people working in offices with optimised natural light (eg by a window) reported a 63 per cent reduction in headaches as well as a 56 per cent decrease in drowsiness. “While winter brings shorter days and less sunlight, getting enough daylight is crucial for our physical and mental health,” Amuthalingam continues. “Sunlight helps our bodies produce vitamin D, which supports our immune system and bone health.

Take your shoes off

Around a third of the ‘matter’ building up inside our homes is from outside, either blown in or brought in on our shoes. It’s why practical hygiene measures can make a big difference, says Dr Amuthalingam. “It’s especially important in the winter when viruses like colds and flu are more common,” he says. “As well as washing hands thoroughly for 20 seconds (one of the most effective ways to reduce the spread of infections), removing shoes when you enter the home can help prevent dirt, bacteria and even viral particles from being spread.”

Microwave your carrots and avoid pre-cut vegetables

Most of us know that reaching for foods rich in vitamin C (such as citrus fruits, peppers and cruciferous vegetables) can help support our immune system. But how we cook our dinner can impact the nutrient value too, says Becca Meadows, a nutritionist. “Vitamin C is water soluble and breaks down quickly when exposed to heat, which means cooking methods that include prolonged contact with water actually lower the amount of vitamin C,” she says. “Research indicates that the less contact the food has with water and heat, the more vitamin C is retained.”

To do this, buy food that’s as fresh and local as possible, avoiding pre-prepared varieties. “The cutting allows more oxygen to reach the vegetable and degrade the vitamin C faster. Because vitamin C has a short lifespan, frozen fruit and vegetables can be a good option, since they’re often frozen immediately after harvesting.”

When cooking vegetables, add them to water that’s already boiling. “This reduces the time in contact with water (or even better, steam using a lid). Interestingly, research shows the microwave preserves the most vitamin C of all cooking techniques.”

Add leafy greens to lunch and dinner

“The Mind diet – a combination of the Mediterranean and Dash diets – is one of the most well-researched diets for brain health,” says Lohia.

A recent study found people whose diet resembles the Mind diet may have a lower risk of cognitive impairment, thanks to it being rich in antioxidants and anti-inflammatory compounds. These enhance brain health as well as playing a crucial role in preventing chronic diseases such as Type 2 diabetes and heart disease, and supporting immune function.

Lohia’s recommended foods for brain health include dark leafy greens like kale, spinach and Swiss Chard, berries, wholegrains like legumes, pulses and brown rice, healthy fats including extra virgin olive oil, almonds and walnuts and fatty fish such as salmon, mackerel or sardines.

Add mushrooms to your pasta sauce

As well as helping maintain strong bones and a healthy immune system, sufficient vitamin D levels have been linked to improved mood and may even lower the risk of depression. “In the UK, many struggle to get enough vitamin D from sunlight and in practice don’t typically meet their requirements through dietary sources either,” says Ruchi Bhuwania Lohia, a registered nutritional therapist.

“Choose outdoor-grown varieties or those exposed to UV light – mushrooms grown in the dark or under controlled indoor conditions typically have lower levels of vitamin D,” explains Lohia. “Varieties such as shiitake, maitake, portobello and white button are good, but only if grown outdoors or exposed to UV light. Lightly sauté in extra virgin olive oil or grill lightly to preserve the nutrients, aiming for a daily serving of 80-100g.”

Mix seeds into your porridge

Keeping tabs on our magnesium levels could help keep us healthy, new research suggests. A new study shows that a low intake of magnesium (less than 300mg a day) can increase our risk of multiple diseases. The answer, says Lohia, is turning to seeds and nuts, both of which are excellent sources (but make sure they’re unsalted and not roasted).

“Nuts, like almonds, brazils or cashews, can be added to morning smoothies, porridge, overnight oats and yogurts. Or simply have them as a snack. Add a tablespoon of pumpkin seeds, flaxseeds or chia seeds to your diet daily – sprinkle them on eggs or pancakes, or add a spoonful to salads, grilled vegetables or soup for added texture and nutrition.”

Do star jumps when you get up from the sofa

It’s long been thought that exercising too close to bedtime could leave us struggling to wind down, but new research has found that short bursts of light activity can lead to better sleep. Exercise ‘snacking’ (small, regular bursts of movement) is something Lavina Mehta MBE, a personal trainer and author, is passionate about. “‘Exercise ‘snacks’ [a combination of cardio and strength moves for three minutes] can not only boost mood, but can also help increase muscle mass, keep bones strong and help control blood sugar levels,” she says.

If you’re spending an evening on the sofa, do a few when you stand up to get a drink. “Step one or both feet in and out, with arms meeting to clap above your head, with or without jumps. Repeat for a minute, building up to three.”

Introduce an 11-minute ‘move’ break

“Even a brisk walk of 11 minutes every day could prevent one in 10 premature deaths worldwide, according to the British Journal of Sports Medicine,” she says. “Research shows that 75 minutes of moderate-intensity exercise lowers the risk of early death by 23 per cent, the risk of cardiovascular disease by 17 per cent and the risk of cancer by 7 per cent. Ideally, head outdoors for the additional benefits of being in nature, but if you can’t, indoors is better than nothing at all.”

Don’t put the big lights on after 8pm

“Maintaining a consistent sleep schedule is crucial for both physical and mental health,” says Dr Guy Meadows,the  founder and clinical director of The Sleep School. “A regular bedtime each night helps synchronise your body’s internal clock, optimising various physiological processes including hormone regulation, metabolism and cognitive function. It also helps regulate neurotransmitters like serotonin and dopamine, which are essential for emotional balance and can reduce the risk of depression and anxiety.”

New research from Imperial College found that going to bed later than 1am means we could be at risk of developing mental health issues. Dr Meadows recommends the ‘10-3-2-1-0’ rule. “This means no caffeine 10 hours before bed, no food three hours before, no work two hours before, no screens one hour before and zero times hitting snooze in the morning.”

Shut your eyes for 10 minutes

As well as keeping yawns at bay, new research indicates that napping not only immediately improves how well we perform mentally, but habitual naps may help preserve brain health long-term, too. As Meadows explains: “Ideally a power nap should be between 10-20 minutes. Keeping it short prevents you from falling into deep slow-wave sleep when you wake up feeling groggy and sleepier than before.”

Meadows recommends napping between midday and 3pm when our bodies naturally feel sleepy. “Commonly referred to as the ‘post-lunch dip’, this sleepiness is actually the result of a natural dip in the ‘waking’ signal emitted from our internal body clock at this time. To find your ideal nap time, consider whether you are a ‘morning’ type (wake up and sleep early) or an ‘evening’ type (wake and sleep late). Early risers should nap closer to midday and evening people fare better around 3pm.”

Spend 15-minutes in the sauna

Saunas are linked to lower cholesterol levels, lower blood pressure levels and lower risks of heart disease and stroke (one long-term study which followed sauna users for 20 years found those visiting often actually had lower death rates from heart disease and stroke).

But new research shows that spending just 15 minutes in the sauna at the gym after your workout for just three times a week results in a more significant improvement in blood pressure than either activity alone. Regular sauna visits can bring mental health benefits too, calming the mind and alleviating stress and in some cases, even symptoms of depression. One study also found men using saunas regularly had lower risks of dementia and Alzheimer’s disease.

Sing in the shower

Research shows that playing a musical instrument or singing can help keep the brain healthy in older age – simply listening to music doesn’t appear to help, sadly. While singing in a choir has been found to be particularly beneficial, singing in the shower is the next best thing. Nearly three-quarters of choir singers says it helps them feel more optimistic.

Set aside an hour for dinner time

“Our digestion doesn’t start in our stomach, it begins before we even put food in our mouth,” explains Meadows. “When we smell and prepare food, our body starts to fire up the digestive system so it can be ready to digest food. The stages before we physically eat [which include our body producing more stomach acid, for example] are essential for optimum digestion and absorption of nutrients from our food.”

It’s why it’s so important to take our time when it comes to eating and to chew food thoroughly, since it increases the surface area on which digestive enzymes in our saliva can break down the food, she says.

There’s also evidence that eating home-cooked meals as a family improves dietary intake, creates healthier eating habits in young people and reduces obesity in later life.