“Baby, it’s cold outside!” Daylight hours are shorter and the temperature has plummeted. But none of us want that to negatively affect our health. So here’s our guide for how to stay healthy in winter, with plenty of tips to support the immune system and maintain mental and physical wellbeing.
Winter wellness through food
Now winter is here, why does it feel like all we want to eat is stodge and carbs? Well, that’s because when you eat carbs and sweet treats your serotonin levels rise, making you feel happier. Although it's okay to indulge this way from time to time. It’s not great for your health in the longterm.
So what can you do? Prepare yourself for those winter chills by filling your first meal of the day with plenty of complex carbohydrates in the morning like oats (such as porridge), brown bread and starchy vegetables, as they will help to stave off those carb cravings. Add in lots of protein throughout the day too, such as nuts, seeds, beans, pulses and tofu, for extra gut health and immune support.Alongside that, make sure you are getting lots of dark green and orange fruit and vegetables. Spinach, kale, swiss chard, oranges, carrots and squash are all fantastic vegetables for this time of year. Why not try cooking using a good quality hemp oil for naturally occurring omega 3, 6 and 9 fatty acids.
Witness the fitness
Going out on a freezing cold winter's day may not fill you with the burning desire to venture out at this time of year. But if you wrap up warm and make the decision to step outside, it can feel uplifting and refreshing for our mind and soul. It is not surprising, that this is important for both our physical and mental wellbeing to get outdoors regularly during the winter months, preferably before midday for an added boost of sun exposure. Dr Jen Tan, an immune system expert, recommends an exercise routine that looks something like this:
- Running, jogging or walking outdoors 2-3 times a week
- 30 minutes yoga or pilates 4-5 days a week
- Swimming or a sport like badminton or netball once a week
Of course, the last in the list is difficult right now due to lockdown restrictions. However, there are plenty of free alternatives you can do at home. Just search for free workouts online, or see some of our recommendations here.
Vitamins and Supplements
Herbal teas
We may be familiar with various herbal teas such as chamomile which is great for sleep and relaxation on a cold and dark evening. Green tea is a great antioxidant all year round. Whilst ginger tea is excellent for boosting the immune system and improving gut health and blood circulation.
Did you know that CBD tea, such as Amma Life’s award-winning CBD and Mint tea, is a great all rounder. The smooth, fresh tasting tea is immune-supporting and great for maintaining healthy digestion. You can check out our full range of CBD teas here.
Essential Winter Vitamins
Vitamin C and D are both power vitamins that can help keep you healthy this winter. Vitamin C, found in abundance in citrus fruits like oranges, lemons and grapefruit, is great for maintaining our respiratory health, which gets attacked by winter colds and viruses.
Vitamin D, often known as ‘the sunshine vitamin’, is usually absorbed by the skin from the sun's rays, hence the name. However, with fewer daylight hours in the winter, our bodies lack the vitamin D we need to support our immune systems and fight illnesses like colds and flu. To support your wellness this winter we have combined vitamin D with our favourite CBD oil. So you can get your daily requirement of vitamin D for optimum health! Try Amma Life’s new 5% CBD & vitamin D.
It has never been easier to get your daily intake of cannabinoids and vitamin D. As vitamin D is a fat-soluble, it is absorbed best when taken in an oil carrier such as hempseed oil. Vitamin D forms the perfect partnership when added to our 500mg CBD oil. Our body recognises vitamin D3 most as our body produces vitamin D3 in our skin and then stores it in our body. Studies have found this form of vitamin D to be most effective. The 5% CBD oil & Vitamin D3 is vegetarian friendly.
Public Health England have long recommended that everyone should be getting a daily intake of vitamin D to protect bone, teeth and muscle health, especially during the colder months when we get fewer sunlight hours. CBD combined with Vitamin D works to optimise the immune system in a variety of ways, including to support our general wellbeing and respiratory health. The CBD + Vitamin D oil allows you to obtain the essential daily intake of vitamin D whilst supporting your wellbeing with active cannabinoids, so you'll be ready for whatever winter brings. Sleep soundly this winter
With the reduction in daylight hours, it is natural for our bodies to want more rest as it adjusts to the seasonal rhythm. Enough sleep is also essential for our immune systems to work efficiently, and can help manage stress and anxiety levels.
Try to establish a night time routine and wind down earlier in the evening to allow your body a better chance of getting more sleep. Relax with a hot bath about an hour before bed, so you can wake-up ready for another winter's day.
Talk to an expert
It can be difficult to know how to stay healthy in winter as each and every one of us is different. Consider speaking to a nutritionist, dietician or your doctor, who can recommend specific diets and supplements to suit your own individual needs.
2020 has been a challenging year for us all. With winter only just beginning, it is vital that we do all we can now to prevent illness and protect against viruses. Self care is more important this winter than any other in living memory, so to all our customers: we wish you a safe, healthy and happy winter this year and always.
