6 Essential Winter Wellness Tips

As winter approaches, maintaining health becomes crucial to combat seasonal illnesses. The University Health Center offers seven practical strategies to bolster your immune system and stay well during the colder months.

Prevent Germ Transmission

Minimise the spread of germs by covering your mouth and nose with a tissue when coughing or sneezing. If a tissue is unavailable, use your upper sleeve or elbow. Regular handwashing with soap and warm water for at least 20 seconds is essential. When soap is not accessible, opt for an alcohol-based hand sanitiser to maintain hygiene.

Prioritize Hydration

Adequate hydration supports immune function and helps ward off viruses. Aim to drink water equivalent to about 0.02 litres per kilogram of your body weight daily to stay optimally hydrated and support your body’s resilience against infections.

Boost Vitamin D Levels

Low vitamin D levels increase susceptibility to illness and may impact mental health. Enhance your intake by spending time in sunlight and incorporating vitamin D-rich foods, such as salmon and mushrooms, into your diet.

Combat Dry Skin

Winter’s cold air and low humidity can lead to dry, itchy skin. Protect your skin by using lip balm, employing a humidifier, limiting shower duration, and applying moisturiser immediately after bathing to lock in hydration.

Maintain Adequate Sleep

Insufficient sleep weakens immunity. Aim for seven to nine hours of consistent sleep nightly to allow your body to recover and strengthen its defenses against illness.

Stay Vaccinated

Vaccinations play a vital role in preventing the spread of influenza, especially during South Africa’s winter months when flu activity peaks. Getting an annual flu shot helps protect individuals and communities – particularly those at higher risk, such as the elderly, young children, and people with chronic health conditions. Widespread vaccination is one of the most effective ways to reduce the impact of seasonal flu across the country.

By adopting these evidence-based practices, you can significantly enhance your health and resilience throughout the winter season.