8 Tips for Staying Healthy this Winter
As the winter months approach, it’s important to put your health and wellbeing front at centre. The cold weather and short days can lead to decreased motivation and increase your risk of illness, but with a few simple changes to your daily routine, you can maintain your health, movement, and motivation throughout the winter season. At Health Shack, our team of health professionals have some great tips for staying healthy and motivated during those chilly winter months.
Stay active in winter
It can be challenging to stay active during the winter months when outdoor exercise may not be possible. However, there are plenty of indoor workouts that can be done at home, such as yoga, Pilates, or strength training. Incorporating movement into the day, such as taking a brisk walk during lunch or doing a few stretching exercises in the morning, can also be helpful.
Massage the winter blues away!
Booking an appointment with one of Health Shack’s massage therapists in Rockingham is a great way to relax and unwind. It can help to reduce muscle tension, improve circulation, and promote relaxation. Regular massage can also help to improve your immune system and reduce the risk of illness. If you’re feeling stressed or overwhelmed, a massage from Health Shack’s qualified massage therapists can be a great way to recharge and improve your mental wellbeing.
Treat pain promptly
Cold weather can exacerbate joint and musculoskeletal pain such as back pain. Winter tends to coincide with flare ups, especially in those with arthritis. According to the Chiropractors' Association of Australia, chiropractic care is effective in treating neck pain, back pain, and improving spinal function. A study found that chiropractic care was effective in reducing pain and improving function in patients with hip osteoarthritis.
Chiropractic care at Health Shack involves adjustments of the spine and other joints to improve alignment and reduce pain, which helps to improve overall health and wellbeing.
Health Shack’s Rockingham chiropractors are primary health care providers, so feel free to book in a consult with us at the first flare up of pain. Our chiropractors have completed five years full time study and can diagnose and refer for bulk-billed images and blood tests. If our team feels as though you need to be seen by additional healthcare providers, or need items like an MRI or CT scan, will we refer out to your GP.
Prioritise positivity
Focusing on the things you're grateful for and maintaining a positive outlook can be challenging during the winter months when the weather is bleak, and daylight is limited. However, trying to focus on positive thoughts and experiences can help improve mood and overall mental wellbeing. Spend time with people and things that make you feel good, listen to uplifting music, watch a funny movie, or make plans with friends who lift you up.
Maximise mood-boosting foods
Winter can be associated with a decline in mood due to reduced sunlight exposure and seasonal affective disorder (SAD). Our Health Shack nutritionist can provide guidance on foods rich in mood-boosting nutrients like omega-3 fatty acids and vitamin D. A study published in the journal Nutritional Neuroscience found that omega-3 supplementation was associated with improved mood in patients with major depressive disorder.
Get plenty of sleep
Adequate sleep is essential for good physical and mental health. During the winter months, it can be tempting to stay up late or oversleep, but establishing a consistent sleep routine can help ensure that you're getting the sleep you need to feel your best. Cold temperatures can also make it difficult to get a good night’s sleep, and poor sleep can have a negative impact on overall health.
Chiropractic care has been shown to improve sleep quality. A study published in the Journal of Manipulative and Physiological Therapeutics found that patients who received chiropractic care reported improvements in sleep quality.
Rethink your diet
During the winter months, it’s important to pay close attention to your diet and ensure you’re getting all the nutrients your body needs. Make an appointment with Health Shack’s Rockingham nutritionist to help you create a meal plan that is tailored to your individual needs, ensuring you’re getting all the vitamins and minerals your body needs to stay healthy over winter. They can also help you identify any food intolerances or sensitivities that may be affecting your health.
Our nutritionist will ensure you maintain a balanced diet, get plenty of immunity-boosting foods high in vitamin C and zinc, vitamin D-rich food to combat the reduced sunlight, and assist you in finding healthier alternatives to winter comfort foods.
Manage any chronic conditions
Winter weather can exacerbate symptoms of chronic conditions like diabetes and cardiovascular disease. A nutritionist can provide guidance on managing these conditions through diet and lifestyle changes. For example, a study published in the Journal of the American Heart Association found that a Mediterranean-style diet was associated with a lower risk of cardiovascular disease. Seeing a nutritionist can be helpful in addressing certain health issues during winter, however it does not replace the medical advice of their general practitioner provider.
Maintaining your health and wellbeing during the winter months is crucial for both your physical and mental health. Health Shack’s massage therapists, nutritionist consultations, and chiropractic services in Rockingham are conducted by fully qualified practitioners. We also offer Bowen therapy, hypnotherapy and kinesiology and for a completely holistic approach to healthcare. By incorporating a variety of therapies and treatments, we can assist you in staying healthy and energised throughout the cooler season.
Get in touch to book an appointment with one of our massage therapists or chiropractors in Rockingham now. If you need an appointment with our nutritionist, email her to book in.
Have questions about our services? Contact us today!
