Welcome to our winter wonderland! Maintaining good health and well-being can be a particular challenge at this icy time of year. The darkness can get us down as the “winter blues” set in and our immune system is working at full speed. Luckily, we have the 5 best tips for you that will have you feeling fit, healthy and relaxed for the winter. Discover the best nutritional hacks and be inspired by our ideas for more exercise and mindfulness. Let it snow!

 

Tip 1: Exercise works inside and outside

 

In winter, we really miss the beneficial effects of sunlight. We need this to produce vitamin D. The “sunshine vitamin” is a real all-rounder, it strengthens our bones and impacts muscle strength. And we soon notice when it is lacking – we feel down in the dumps and exhausted. So exercising as much as possible outdoors is one way of keeping healthy in winter: walking, jogging, tobogganing or ice skating are all good ideas. Are you one of those people who prefer to get cosy indoors during the winter? You can also exercise within your own four walls. Try yoga, gentle strength exercises or a hula hoop. Daylight lamps will provide you with additional light. Nevertheless, you should still try to get outdoors as much as you can.

 

Tip 2: Plenty of fresh fruit and lots of fluids every day

 

Winter vegetables are great, but even at the coldest time of the year, fruit is an absolute must. Enjoy fresh fruit every day to boost your vitamin levels. In winter, warm air from central heating systems dries out our mucous membranes and enclosed spaces make us easy prey for germs. Our immune system needs special support at this time, otherwise we are at risk of head colds, sore throats and flu infections. Vitamin C in particular helps to stimulate our immune system and keep us healthy during the winter. Vitamins A, B1, B12 and D are also important winter vitamins. Our Dole recipes are full of delicious, colourful ingredients – they are sure to make you winter fit! Try our warm wheatgrass and banana porridge with colourful fruit, pineapple and couscous bowl, grapefruit and chia pudding with berries or banana wholegrain sandwich with cranberries and figs. With these, drink plenty of water and unsweetened tea.

 

Tip 3: Keep your feet warm

 

Cold feet in winter are unpleasant and can even weaken your body’s defences. Why? If hypothermia of the feet occurs, this can lead to the blood circulation in the respiratory tract shutting down. You will notice that your nose then feels cold and dry. This makes it easier for cold viruses to penetrate the body. So keep your feet nice and warm in order to stay healthy during the winter. Wear breathable shoes and cosy woollen socks. Stand up and walk around regularly at home or in the office – this also increases blood flow. Treat yourself every now and then to a contrast foot bath. This involves keeping your feet in a bowl of warm water for a few minutes and then for two to three seconds in a bowl of cold water. Then rub arnica, rosemary or mountain pine oil into your feet.

 

Tip 4: Wash your hands regularly

 

This tip seems to be an old reliable and yet it is often forgotten. Washing your hands regularly is actually the best protection against illness. You should therefore observe this hygiene tip during winter in particular. After all, there are any number of bacteria and viruses lurking in buses or supermarkets. If they reach your mouth or nose, they can cause colds. Handwashing includes a few simple steps: Remove your jewellery and use a pH-neutral soap or wash lotion. Cover the surface of your hands, wrists, fingers and fingernails completely with soap. Rub your hands together for at least 15 seconds. Rinse your hands thoroughly with warm, running water and dry them with a clean towel.

 

Tip 5: Hibernate

 

Wouldn’t it be lovely to crawl away into a cosy cave for weeks during the winter and enjoy a snug and leisurely sleep there? This dream is probably unlikely to become a reality. But nevertheless, you should allow yourself sufficient sleep to ensure a healthy winter. During the winter, we actually need more sleep and feel tired quicker. This is due to a lack of daylight and increased melatonin production. So make like a dormouse and ensure you have a balanced sleep rhythm. You should sleep for at least 6 to 8 hours. Going to bed at the same time every night and getting up at the same time each morning is a big help during the winter.

 

Cosy winter vibes!

 

Your Dole team