Take care of yourself this winter! – The News on Sunday

An unprecedented cold spell has taken over Pakistan and the country, even the safely tropical city of Karachi, has not experienced the kind of chills that it has been suffering this year. In this kind of weather, its understandable that people have chosen to go into hibernation, finding the perfect excuse to stay in bed and not turn up for work. Those who do have to step out of the home have been struggling with warm clothing and temperature control. Fan heaters and inverters have had a lucky run, thanks to the nationwide gas shortage which accompanies harsh winters.

With shorter days and colder weather, amplified by weddings, family reunions and oodles of unhealthy food choices, it tends to get difficult to find the motivation to stay healthy and fit but to counter the general air of overeating and inactivity, there are plenty of wellness tips that may help keep your health on track...

Two-thirds of our body is made of water and therefore, keeping ourselves hydrated is one of the healthiest things to do. Symptoms of dehydration range from headaches to nausea to fatigue but its effects on ones immune system may not always be obvious. If one is hydrated, it keeps mucus membranes moist and, in turn, the immune system functions optimally. The best thing would be to up ones intake of fluids (including of course water), which is incredibly beneficial. Aim to drink at least eight glasses of water a day and see the difference!

Science confirms that poor nutrition impairs the immune response while fresh veggies, fruits, nuts, grains and legumes or pulses are full of immune-boosting properties and antioxidants. It is advisable to eat in season; nature provides fresh, seasonal foods to compensate what our bodies lack at a particular time of the year. For instance, citrus fruits are in season throughout winter and are full of Vitamin C.

Though stress is not always bad, especially when one has a work deadline, studies have linked high stress levels to making a person more susceptible to catching colds and flu. Everyone has a way of coping with and reducing stress; whether its taking a bath, working out, sitting outdoors in the garden or having fun with the kids, do something to unwind. One can also minimize stress by working reasonable hours at their job and using free time to rest and relax alone or with friends and family.

We often overlook the simple things like washing our hands; it is a simple prevention method from germs and diseases. Washing hands regularly with soap for at least 20 seconds, and ensuring they are thoroughly dry, helps control infection. When coughing or sneezing, one should use a tissue and dispose if off. If one becomes mindful of this for a few weeks, it will soon become second nature.

Sleep is essential for ones body to rest, repair and rejuvenate. This is why people look their best after a good nights sleep. The human growth hormone that is released during sleep helps repair ones body at a cellular level besides benefitting the immune system. If one has interrupted or less sleep that the body requires, it significantly reduces the effectiveness of ones immune system; particularly, the natural killer cells which is your bodys first line of defence against germs.

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Take care of yourself this winter! - The News on Sunday