Winter wellness

Personal trainer and former chef Ian Eassom shares expert advice on how to stay healthy through the colder months.

Happy November everyone. My last article was in September when we were having that lovely hot spell; now the winter months are here, getting certain vitamins becomes more crucial due to factors like limited sunlight and colder weather, to boost our immune system and keep those winter bugs and bay.
Here are some to consider:
• Vitamin D: This is essential for bone health, immune function, and mood regulation. Sunlight is the primary source of vitamin D but during winter, reduced sun exposure can lead to deficiencies.
Sources: Fatty fish like salmon, mackerel, fortified foods like milk including non-dairy and cereals, eggs and not forgetting mushrooms.
• Vitamin C: It’s important for the immune system as it supports wound healing and the absorption of iron from plant-based foods. It also acts as an antioxidant, helping to protect cells, keeping the skin clear and healthy.
Sources: Citrus fruits like oranges and lemons, kiwi, bell peppers, strawberries, and leafy greens.
• Vitamin A: This also supports the immune system when it comes to skin health and vision. It also plays a role in maintaining mucous membranes, which are key to defending against pathogens. (viruses and bacteria).
Sources: Sweet potatoes, carrots, dark leafy greens, liver, and fortified foods.
• Vitamin E: An antioxidant that helps protect cells from damage. It also boosts the immune system; and is also said to play a role in fighting off heart disease and cancer cells.
Sources: Nuts and seeds (almonds, sunflower seeds), spinach, broccoli and vegetable oils.
• B Vitamins (especially B6 and B12): B vitamins support energy levels, brain function and red blood cell formation. Vitamin B6 also aids in immune function, while B12 is important for nerve health and energy production.
Sources: Meat, poultry, fish, dairy products, fortified cereals, beans and leafy greens.
My favourite ingredient, for nearly everything, is good old fresh ginger root; this contains vitamin C, vitamin D, vitamin B6, as well as a source of calcium and magnesium, so include this in your curries, sweet dishes and smoothies.
Including all these vitamins as part of your balanced diet all year round, not just in the winter, will really aid in helping you stay in the best possible health.

Simple stretches
Here are six simple winter stretches to help keep your body warm and flexible during the colder months.

They are gentle, easy to do indoors, and don’t require any special equipment.

Spending just a few minutes a day doing simple stretches wakes the body, keeps it supple and flexible and calms the mind, making us feel brighter and easing any stress we may have.

These stretches can be done any time during the day, especially first thing, to get the blood circulating, or after being outside in the cold.

1. Chest Opener: Stand tall with your feet hip-width apart. Clasp your hands behind your back, straighten your arms, and gently lift your hands away from your back to open up your chest. Hold for 15-20 seconds.
   Benefits: Helps to open the chest, improve posture, and counteract the tendency to hunch in the cold.
2. Cat-Cow Stretch: Start on all fours with your wrists under your shoulders and knees under your hips. Inhale as you arch your back (cow position) and look up, then exhale as you round your spine (cat position) and tuck your chin to your chest. Repeat for 8-10 breaths.
   Benefits: Warms up the spine, stretches the back, and increases circulation.
3. Standing Side Stretch: Stand with feet hip-width apart. Extend your arms overhead, clasp your hands, and stretch to the right, keeping your body in one plane. Hold for 10-15 seconds and then switch to the other side.
   Benefits: Stretches the sides of your body and helps to increase flexibility in the spine.
4. Seated Spinal Twist: Sit with your legs extended. Cross your right foot over your left thigh, bending your knee. Place your right hand on the floor behind you for support and your left elbow on the outside of your right knee. Twist your torso gently to the right. Hold for 15-30 seconds and then switch sides.
   Benefits: Stretches the back, shoulders, and neck, improving spinal mobility.
5. Quad Stretch: Stand on one leg and bend your other knee, bringing your heel toward your glutes. Grab your ankle with your hand and gently pull it closer. Keep your knees together and push your hips forward slightly. Hold for 15-30 seconds, and then switch legs.
   Benefits: Stretches the front of the thigh, which can get tight in colder weather.
6. Child’s Pose: Kneel on the floor with your big toes touching and knees spread wide. Sit back on your heels, stretch your arms forward and rest your forehead on the ground. Hold for 20-30 seconds.
   Benefits: Relaxes the body, stretches the lower back, hips and thighs.

Turkey breasts with spinach and mushrooms
I hope you like this recipe, garnished with orange and ginger, which not only contains all the essential vitamins – it’s also very tasty!
• Season turkey breasts with salt, pepper and half of the grated ginger. Heat the olive oil in a skillet or wok over medium heat. Cook the turkey breasts for about 5-7 minutes per side or until they are golden brown and fully cooked.
• In the same pan add the minced garlic and remaining ginger, cooking for about 1 minute until fragrant. Add the sliced mushrooms and cook until they release their moisture and begin to brown for about 5-6 minutes.
• Add the spinach to the skillet and cook for 2-3 minutes until wilted. Season with a pinch of salt and pepper.
• Prepare the orange-ginger sauce. In a small bowl, mix the orange juice, orange zest, soy sauce and honey. Pour this mixture into the skillet with the mushrooms and spinach, allowing it to simmer for 1-2 minutes, until the sauce slightly thickens.
• Place the sautéed spinach and mushrooms onto a serving plate, creating a bed for the turkey. Place turkey breasts on top of the spinach and mushrooms.
• Drizzle any remaining orange-ginger sauce over the turkey. Garnish with parsley and a few extra orange zest strips. Enjoy!

Sometimes we feel like we don’t have the time to make proper meals and look after our wellbeing but it’s worth every bit of effort to keep our energy levels up, making us feel more energised and happier in preparation for the party months ahead. No-one wants to be rundown and poorly as we get towards Christmas.

That’s it from me until January so look after yourselves and good health to you all!

Top Tips

To make sure we all stay healthy this winter, here are eight tips to help us along the way.

1. Stay active: Engage in regular exercise, even indoors, to boost your immune system, improve circulation, and maintain energy levels during colder months.
2. Eat a balanced diet: Include plenty of fruits, vegetables, whole grains, and lean proteins to ensure your body gets essential vitamins and nutrients.
   3. Stay hydrated: Drink plenty of water to keep your body hydrated, as the dry winter air can cause dehydration, even when you may not feel as thirsty.
3. Prioritise sleep: Aim for 7-9 hours of quality sleep each night to support your immune system and help your body fight off winter colds and flu.
4. Wash hands regularly: Practice good hand hygiene by washing hands with soap and water to prevent the spread of germs and reduce the risk of catching a cold or flu.
5. Layer up: Dress in layers to keep warm and prevent hypothermia. Wearing proper winter clothing helps maintain your body temperature and protect against cold weather illnesses.
6. Take Vitamin D: With less sunlight exposure in winter, consider taking a vitamin D supplement to support bone health, immune function and mood regulation.
7. Manage stress: Practice relaxation techniques such as meditation, deep breathing or yoga to reduce stress, which can weaken the immune system and make you more susceptible to illness.

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