Even though winter is not officially here yet, the seasonal colds associated with it are. With the flu and Covid increasing over winter months, we wanted to share timely tips for keeping ourselves healthy and feeling good.
The first part is about prevention and actively working to support our immunity and reduce the spread of germs while the second part is for those struggling to find joy and motivation during winter and includes activities to experiment with and find out which help you on a gloomy day.
Immunity building blocks
There are three basic immunity building blocks: sleep, exercise, and nutrition. These three are interlinked so if you need to make some changes, start with the one that looks the easiest, then when you’re ready, pick a second.
- Sleep – maintaining a consistent sleep schedule and getting seven to nine hours of sleep each night lets your body recover and protect against sickness. Practice good sleep hygiene: get off devices at least an hour (if not two) before bed and fill that time with things that calm you and help you relax. Good sleep makes you more likely to adopt other healthy behaviours, which are important for immune function, rather than being so tired that you don’t exercise or you reach for sugary foodsto prop you up. Sugar is inflammatory and can make you susceptible to infections.
- Exercise – one of the best ways to improve your sleep, circulation, and overall immune system. Aim for at least 30 minutes of physical activity 4-5 times per week. To start with, find creative ways to get in four to six ‘snactivity’ breaks during the day, getting up after 30 minutes of sitting at your computer. Take the stairs at the office. Park your car at the far end of the parking lot. Look for some gentle stretching videos Remember, every little bit helps. And next, you could sign up for a month-long challenge, encouraging you to stay true and active each day. This month, there is a ‘Walk the talk’ challenge. Coming up in June is a “Sweat with Pride” month.
- Nutrition – colder and gloomy weather might lead to craving junk more than usual. While it’s ok to have the odd sugary or salty snack, aim to eat well most of the time. A useful rule of thumb is to focus on drinking two litres of water before 2pm – it’ll give you lots of energy and curb your junk food cravings. The second tip is to remember that most heavily processed foods are designed to be overeaten – food companies spend millions of dollars every year on ensuring you will do this! Fibre rich foods on the other hand, are designed by nature, make you feel fuller for longer and make your gut bacteria (and therefore you) happy and satisfied. Often people think there are less healthy options in winter as the seasonal vegetables take more time to prepare, compared to a summer salad. There are lots of different colourful vegetables in season in winter that are easy to cook. Soups and stews are excellent winter dishes!
Reduce the spread of germs and important Covid guidelines
In case of testing positive with Covid, our kaimahi (and ākonga) are asked to stay away from campus for five days (until you are symptom-free).
The same precautions we take to prevent Covid also reduce the spread of germs that cause seasonal colds and flu.
- Wash your hands often for about 20 seconds using soap and water. If you can’t wash your hands, use an alcohol-based hand sanitizer.
- If you do get sick, please stay home and rest. Contact your manager to make arrangements for your sick leave or if it’s possible, to work from home.
- You should take a Rapid Antigen Tests (RAT) if you have cold, flu or any other Covid symptoms. RATs available for everyone free of charge from these participating pharmacies, click here for the one nearest to you.
If you live with someone who has Covid symptoms and you develop one or more symptoms yourself, it is recommended to stay at home and do a RAT test in 24 and 48 hours. If at any point you test positive, we ask that you stay away from campus for five days (until you are symptom free). Click here for further information.
Experiment 1: Become a light seeker
Most of us know that it is the lack of sunlight that leads to winter blues. Less sunlight changes our circadian rhythm, affecting the production of melatonin and serotonin, leading to feelings of fatigue and low energy. Our bodies make vitamin D naturally when we spend time in the sun, and lower sunlight exposure in winter means less vitamin D production.
Recent nature therapy studies found that a daily dose of 10 to 50 min of natural light and fresh air can improve mood, focus and physiological markers like blood pressure and heart rate. That means a daily brisk walk around the block would be enough to feel the benefits.
What fewer of us might know are the best times during the day to seek out this light. Any light is good light, but morning light has the greatest effect on our mood. Aim for 20 minutes of exposure to morning light and notice how much more energetic you feel throughout the day. The second best time is around 1 to 3pm in the afternoon, when the body produces another brief spike of melatonin. Instead of a coffee break when you start to feel sluggish in the afternoon, go outside and take a sunshine break. Leave your sunglasses off to get the full effect.
Experiment 2: Fill winter months with adventures and rituals
Winter doesn’t have to be a miserable time of the year. We just need something to look forward to. Planning a holiday or weekend away can give us focus and make the weeks pass by faster. And why not, each week, have a mini adventure, even if it’s just trying a new café or restaurant or wearing different coloured clothes. Our brains crave novelty. A rush of dopamine accompanies fresh experiences of any kind, even something as simple as taking a different route or transport to work.
And together with your family and friends you can brainstorm and create winter rituals and traditions to enjoy. Some days, we could embrace winter hibernation mode, using winter to read and join Unitec’s book club. Other days, you could join Unitec Social Club game night, or plan your own bake-off or a theme party. Theme parties can transport us to a decade, past or future, another country (Mexican party anyone?), or even fast forward into summer season (i.e. by transforming your space with sunny decorations into a tropical atmosphere). Or, one day, organise something to fit both party and chill mode, i.e., a group binge-watch marathon of your favourite TV show or actors.