Here’s to a healthy winter 2023

Nobody wants a season plagued with sniffles and fevers, so put yourself on the health front foot with these six steps to a winter of wellbeing.

Prioritise your health this winter.Credit: iStock

1. Top up your COVID-19 protection

The COVID-19 virus is still lurking and if you want to try keep any sickness mild, then check the date you had your last vaccination.

If you’re an adult, and it’s been six months or more since your last vaccine or infection, consider booking in for a booster at your GP or pharmacy. You can get a booster regardless of the number of prior vaccine doses you’ve already had. Talk to your health professional to see what’s best for you.

The new generation of COVID-19 bivalent vaccines have been developed to help protect against the original strain of COVID-19 as well as the omicron variants.

The COVID-19 booster is free and is considered the most effective way to maintain your protection against severe illness from COVID-19.

2. Work with the cold

There’s nothing like blustery wind, sideways rain or extended darkness to make even the most motivated choose to stay snug rather than brave the elements.

If you’re struggling to maintain your physical activity regimen in winter, Brent Nicol, accredited exercise physiologist from Exercise Sports Science Australia, suggests unpacking what’s actually going on.

“Just like any problem-solving task, we need to think, ‘What’s changed? What are the barriers for you individually that are getting in the way?’” he suggests.

“If the cold weather is one of those, [consider] what you can do about it.” If you feel safer running in daylight, could you find a way to move on your lunch break? Or if you dread going out in the wind, perhaps indoor workouts will be better in winter.

Doing any physical activity is better than doing none. It doesn’t have to be structured; you can break up long periods of sitting and move often throughout the day. Making small changes to your daily routine can make a big difference.

“We’re often really black-and-white with our exercise, thinking, ‘I’m either doing a 30-minute workout or not doing anything’ but our body doesn’t know the difference between doing a hundred squats [at once] and 10 squats every hour of the day,” Nicol says.

“Each set will take you maybe 15 seconds and by the end of the day, you’ll have done 120 squats… and you will still see [muscle-strength] benefit.”

Indoor workouts can be a great way to combat the colder weather.Credit: iStock

3. Get some quality sleep

Quality sleep can contribute to stronger immunity and better moods, so if you want to feel great in winter, then hitting the sheets for a good rest could help.

Our bodies take strong sleep cues from light — from the sun, our light fittings and our screens — and with darkness setting in so much earlier in winter, it can be a great chance to work with your body’s sleep hormones and let the darkness or dimmed lighting spark sleep-hormone production to help you wind down and get enough good-quality sleep.

“Melatonin, our sleepy hormone, needs darkness or dim lighting [to release],” explains sleep psychologist Dr Moira Junge, CEO of the Sleep Health Foundation. “Then in the morning, it needs light to offset the melatonin.”

If you’re struggling to wake up on cold, dark mornings, try to switch on bright lights to send the message to your brain that it’s time to wake up and get cracking.

“If you have bright LED fittings, they can offer great light intensity to [mimic] sunlight, even if it’s still dark outside,” Dr Junge adds.

4. Get a flu shot

The flu season started earlier than usual in 2023, with the National Notifiable Diseases Surveillance System (NNDSS) reporting a sharp increase from early May onwards.

Getting a flu shot is one of the most effective lines of defence. And given the influenza virus mutates every year, it’s something that’s recommended annually for Australians over the age of six months. Your vaccination provider will give you advice about your flu shot.

You can even receive your flu and COVID-19 booster at the same time. Speak to your health professional on what’s best for you.

5. Add colour and variety to your meals

The Australian Dietary Guidelines outline the amount and kinds of foods that we need to eat for general health and wellbeing. By following the Guidelines, people can get enough of the nutrients essential for good health and help boost your immunity for winter and reduce the risk of longer-term health problems such as heart disease, type 2 diabetes, some cancers, and obesity.

“When it comes to immunity, my key message is to eat a rainbow of fruit and vegetables so that you get a range of vitamins… and minerals,” advises accredited practising dietitian Jemma O’Hanlon, vice president of Dietitians Australia.

Each week, try cleaning out your fridge then load up a big baking tray and roast any veggies you may find to add to various dishes, such as soups, salads or as a side.

You can also use frozen or canned vegetables, lentils and beans, which can be just as nourishing but tend to be a little cheaper and last longer than fresh veggies.

And given vegetables are high in fibre, O’Hanlon says you’ve got the added benefit of filling yourself with hearty food on cold days.

“Fibre not only helps to keep us fuller for longer, but it also supports our gut health, which supports our immunity, too.”

Aiming to eat a rainbow of fruit and vegetables can help with boosting immunity.Credit: iStock

6. Stay social

“Don’t hibernate – maintain social relationships,” is Melbourne psychologist Donna Cameron’s message for keeping mentally well through winter.

“Many people have ‘scripted’ that cold weather equals sadness, depression and the need to stay indoors, but this script needs to be rewritten. Cold weather just means: add an extra layer and grab an umbrella before you head out.”

Cameron explains that a lack of connections can lead to extra stress, which in turn can affect your concentration, memory, attention span and ability to dispute negative thoughts.

So, flip the script. “Change your mindset and find the positives in the cooler months — there really is nothing like a warm fire with your friends around.”

If you’re an adult and it’s been six months or more since your last COVID-19 vaccination or infection, you may be eligible for a booster. Top up your protection with the latest vaccine. Head to health.gov.au/TopUp for more information.

Please always consult your GP or healthcare professional to receive advice on what is best for you.