As the days get shorter and the weather gets colder, it’s time to turn attention to our winter health and well-being. To help us along the way, we joined forces with nutritionist Libby Matthews and sleep expert Dr Karyn O'Keeffe to share their tips on keeping well and sleeping well this winter.
Getting enough good quality sleep in the winter months is especially important, as missing out on sleep can make you more susceptible to colds, flus and other illnesses.
Increase the amount of greens in your diet
We should be aiming to eat 5+ servings of fruit and/or vegetables a day. I try to eat a large amount of leafy green vegetables throughout the day - ideally we should be eating a serving of leafy green vegetables with every meal. If you usually have eggs for breakfast, add some spinach and onion to your eggs and make it into an omelette. If you have toast for breakfast, have an avocado as a spread instead of butter and jam. Smoothies are an awesome way to incorporate more greens into your diet. I like to add berries and kale. This is also a great way to get children to eat their greens (because you cannot taste them when added to a smoothie!).
Increase the amount of good quality fat in your diet
Our brains contain 60% fat, so it makes complete sense to feed your brain with good quality fats. A lot of people have a misconception about eating fat, so eating the right type and enough of it is vital. Fat is essential to our health and brain function. It has many special roles from providing superior long-lasting energy, to supporting the development of hormones and contributing to the health of skin, eyes, nails and hair.
Some fats are much better than others; healthy fats can be found in:
All of these are high in protein and will keep you feeling full for longer. These fats are good for you so don’t be afraid to eat them. Our hormones are made from fat so it is really important that we are getting enough in our diets. The right nutrition will help you stay healthy this winter!