Sticking and maintaining your health routine can be tougher around the colder months of the year. While we might feel fit and sublime, the truth is that winter is the season of colds, flu and more. As one of the leading registered NDIS service providers in Australia, ZedCare Ability Services, we encourage you to continue taking care of your health. With our team of expert carers and nurses, we have put together an important guidance on how to take care during the winter season.
Understanding Winter Illnesses
Winter is known as the season of Cold and Flu. It is that time of year when you need to be most vigilant about protecting yourself from common colds and flu. Frequent cold, usually originated from different viruses including rhinovirus, shows symptoms as sinusitis or pharyngitis.
Symptoms usually worsen in the first couple of days but may settle well within a week with proper rest and hydration. Note that antibiotics will not do the trick since it is viral.
In contrast, influenza is more deadly. It leads to severe complications, especially in those with vulnerable immunity such as young children, older adults, and pregnant women. Flu’s symptoms comprise high fever, body aching muscles, and dry cough. If one feels the symptoms, a visit to the GP is necessary for him or her to seek guidance.
Preventing Illness: Essential Tips from Our Registered NDIS Service Provider
Follow these handy tips, to protect yourself and your family from winter illnesses:
- Get Vaccinated
Everyone needs to get a flu vaccine. In this time, it is all about cutting the transmission of flu and protecting those most susceptible.
- Practice Good Hygiene
When sneezing or coughing, always cover your mouth and nose with a tissue then dispose into the trash. Sneeze within your inner elbow.
- Wash Your Hands
Wash your hands well using soap and water for 15-20 seconds, and then dry them with a clean towel. Hand disinfectant or sanitizer would be effective if soap isn’t available. Wash your hands as well as the arm-skin.
- Disinfect Surfaces
Frequently touched items including cell phones, keyboards and doorknobs should be cleaned after specific intervals.
- Stay Home if Unwell
If you have the flu, take precautionary measures for others by just resting at home. Avoid all public spaces until you are fully recovered.
Nourishing Your Body
Here we also impart advice on how to take care of your diet and nutritional intake during winter. Try to include these types of foods in your meal:
- Antioxidant-rich Foods
Citrus and greens come into season, with oranges and mandarins giving you a vitamin C boost that help your immune system.
- Vitamin A
High in Vitamin A foods such as sweet potatoes and carrots are important for skin health and immunity.
- Vitamin E
The immune system benefits a great deal due to the presence of Vitamin E that is found in your leafy greens, nuts, and seeds.
Meal Ideas
- Warm Soups and Stews
Take pots full of vegetable-laden casseroles, stews and soups. These foods you can make in bulk and that if you only have 10 minutes in hand, you can just reheat in the microwave.
- Hydration
Staying hydrated should be a priority, even if in the colder climate! Stay hydrated throughout the day, in particular on days whenever you feel under the weather.
- Balanced Meals
Try to include whole grains with each meal, plus a serving of protein and plenty of vegetables. Regularized consumption of fruit is also advised against.
Staying Active Despite the Cold
Finding motivation to stay active during winter can be tough. However, maintaining a fitness routine is essential for both physical and mental health. Our NDIS support services providers are here with some suggestions to keep you moving:
- Join a Gym
Winter is a great time to check out local gyms. Joining group classes or training sessions will help you hold yourself accountable.
- Indoor Activities
If it’s the cold that is keeping you inside, perhaps some indoor heated swimming pools or aqua aerobics classes will pick up those spirits and get you outside. Playing something like indoor soccer can also be fun and allow you to keep score with some friends.
- Home Workouts
Rent exercise equipment, such as a treadmill or stationary bike. Some exercise at home can be opportunity for rest, and some should keep you on track of your exercises. Try not to skip the training time, even in bad weather.
- Set Goals
Track activities with an activity tracker and set your daily step goal. When we are not moving around a lot or working up a sweat throughout the day, it can be discouraging to go running or ride bikes in the cold. But remember, it is just as important to exercise in summer days or in any other seasons in the year.
- Plan Ahead
Make a timetabled exercise for yourself so that you can follow your routine on weekly basis. Knowing in advance what your training plan will be can make you commit to it, and getting a friend to join you can just make it better.
Mental Wellbeing in Winter
The cold of winter can also have an impact on mental health. Long nights and lack of warmth can become quite depressing at times as this weather encourages inactivity. At ZedCare Ability Services, we also believe in the importance of mental wellbeing and urge you to take some proactive steps as follows:
- Stay Connected
Talk to friends and family over a video call if you must. Staying connected socially is also important to keep you in a positive frame of mind.
- Mindfulness and Relaxation
To relieve stress, try incorporating a regular practice of yoga or meditation.
- Seek Support
If you are feeling overwhelmed do not hesitate to seek professional help. If you need any mental health assistance, ZedCare team have got you covered.
Winter does not automatically mean cold and sick and suffering from Seasonal Affective Disorder. Having a plan for your health, nutrition, and fitness can help you get through when the winter weather comes our way and remember good things only come through strategic and daily efforts.
If you require any individual nutrition, fitness or health advice from ZedCare Ability Services who offers NDIS Support Services for people with disability, feel free to contact on 1300 933 013. We can ensure that you survive the winter without any health problems, and stay active for your entire journey.
