Beat the winter health blues

So, don't let winter get you down this year, read our guide to staying in super shape this chilly season and you'll have everyone asking what your secret is.

How to … get more energy!

What's zapping your get-up-and-go?
Got as much energy as an overfed cat? The first step for people who feel drained is a health check. Why? Because many people don't realise there could be a medical reason for their fatigue, such as:

• A magnesium deficiency: magnesium converts glucose into energy and the RDI for women is around 300mg and for men it's 420 mg. To up yours, eat more nuts, fish and whole grains.
• Anaemia: over half of Aussie women aged between 19 and 64 don't eat enough iron leading to anaemia which presents in yellow skin, gums and nails. Get onto the B vitamins.
• Allergies: dust mites and mould cause tiredness so wash your bed sheets often, invest in an air purifier, use anti-mould products and leave windows open to freshen things up.
• Undiagnosed diabetes: for sufferers, glucose is not turned into energy — head to the doctor and opt for a low-GI diet.
• Season affective disorder: SAD is a type of depression that follows the seasons and is generally caused by your body's reaction to lack of sunlight. Get outdoors more and exercise.
• Irritable bowel syndrome: affecting 10 to 15 percent of the population, constipation or diarrhoea can starve the body of nutrients.

Instant zingers
Send your mood and energy levels through the roof quickly with these easy tips:

• Blast yourself awake with a cold shower. Sing while you're in there and you'll draw in more oxygen.
• Eat an apple when you're lagging, they're proven to pep you up more than coffee.
• Dab peppermint, spearmint, geranium or eucalyptus oil on your temples and breathe deeply.
• Add cinnamon to your meals — it helps turn food into energy quicker.
• Deck out your pad or office with plants and flowers — the added oxygen will keep you alert.
• On top of your feet, in the spaces between the bones, are gait reflexes where energy clogs. Move it by massaging the area.

How to … ward off winter bugs!

What causes a cold?
Most colds spread through the air when someone with an infection coughs or sneezes. You can inhale the viruses, but you're more likely to get sick if you touch your eyes, nose or mouth after handling a contaminated object. Telephones, computer keyboards and doorknobs are known for harbouring germs and the reason colds are more prevalent in winter is because more people cluster indoors.

Can you prevent one?
Unfortunately it is almost impossible to completely prevent getting a cold in winter, however, there are some things you can do to make sure your immune system is functioning at its best and is well equipped to fight off any baddies should they come knocking. For instance:

• Avoid people who are sick, and stay home if you're unwell yourself.
• Wash your hands with soap regularly and use sanitiser wipes to clean surfaces or objects you touch daily.
• Avoid sharing dishes, towels, cups or silverware with other people.
• Manage stress; it lowers immunity and may make you more susceptible to illness.
• Try taking a multivitamin every morning to boost your immune system. Vitamin C, Echinacea, and zinc are also good at warding off colds.
• Let fresh air into your house and go for a walk at lunch time to clean your air passages.
• Exercise regularly and maintain a healthy diet.

Banish bugs faster
When most of us feel ill we either crawl under a doona and moan to our partners or we pretend we're perfectly healthy and spend two weeks walking around like a clogged up zombie. Give both methods the flick and bounce-back faster by:

• Drinking plenty of water, juice, tea, clear soup or warm lemon water with honey to loosen congestion and prevent dehydration.
• Eating a good amount of healthy, nutritious foods to boost your immune system. Despite the old saying, "Starve a cold, feed a fever," there's no evidence that avoiding food relives the symptoms of a cold.
• Staying warm and resting. You'll be surprised what one day off work can do for your rebound potential. You can also try laying in a hot bath and breathing in the steam to de-clog your nasal passages.
• Gargling salty water. Add a half a teaspoon of salt to a glass of warm water and gargle. It will relieve a sore, dry throat.
• Using saline nasal sprays. Over-the-counter saline nasal sprays are probably the best at combating a blocked or runny nose. Try these before you head to your doctor for antibiotics which can be too strong and strip your body of good bacteria leaving you more vulnerable to illnesses, dry skin, and stomach problems.

How to … enjoys the chill thrills!

Winter can be just as fun as summer if you know how to stay on top of your health and fend off any annoying illnesses or energy slumps. The main thing to remember is to stay hydrated, eat well, and steer clear of germs. That way you can enjoy your mountain break complete with cosy fire, bottle of red, and human blanket to its full advantage!

Written by Melissa Ironside, June 2007.