STRONGER TOGETHER: Tips for Staying Well in Queensland’s Winter

"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses essential winter wellness practices to help us stay healthy during the cooler months.

By IMPACT Community Services Managing Director Tanya O'Shea

The novelty and romanticism of winter – chunky knits, hot chocolate by the fireplace – often eludes us Queenslanders. However, many of us appreciate the respite from summer's scorching heat. Some relish the crisp mornings, snuggled under the doona, pressing snooze on the alarm for those precious extra minutes. Others, like tradies and farm workers, enjoy the cooler working conditions winter offers.

While a few months of dark mornings and westerly winds might seem insignificant, the reality is different. Viruses and illnesses proliferate, impacting our homes and workplaces. It raises the question: is there a winter wellness practice to help us stay healthy during these cooler months?

Despite the urge to hibernate, maintaining healthy habits is crucial for immunity and energy. Here are my top tips to nurture you through winter.

• Nourish: UGG boots and flannel PJs keep us warm, but our insides need attention too. Immune cells in our gut benefit from warming foods like stews and curries packed with vegetables and spices such as garlic, turmeric, and ginger. These boost the immune system at dinner, while probiotics in yogurt provide a morning and lunchtime lift.UV: No bottle of vitamins can replicate the benefits of 15-20 minutes of UV radiation, our natural source of Vitamin D. It has anti-inflammatory and immune system benefits. Combine this with a walk in nature for double the impact!
• Replenish: Our bodies, composed of about 60% water, need consistent hydration. It's easy to forget this in winter when we're not sweating as much, so keep your water bottle handy and stay topped up.
• Take a Booze Break: The sober curious movement is growing for good reason. Alcohol affects mood and energy levels. Cutting back or cutting out alcohol can be transformative. It doesn’t have to be all or nothing. Think of it as an experiment. Many find improved sleep, enhanced mental clarity, better relationships, and mood, leading them to opt out of alcohol altogether. Instead of a bottle of red, try a slow-cooked alcohol-free mulled wine.
• Unwind: Embrace restorative practices to let go of the day. Reflect, reset, and reenergise for tomorrow. This isn’t instinctual for many, so we need to work on it. Take a bath, read, practice breathing, or journal. Do something to process the day and move forward positively.
• Rest & Recover: This has been a work in progress for me over the last 12 months – monitoring and improving my rest and recovery. Consistent sleep is vital, and winter naturally makes us want to rest more. Use strategies to unwind to create a more consistent bedtime routine. This can enhance your overall rest and recovery.
• Exercise: It's tough to leave the warmth of your doona for a morning workout. Your mind offers excuses: ‘you can fit it in this afternoon’ or ‘do a second session later.’ Don’t listen. It's all lies, and you know it. Just get up and get it done! Despite the cold, our bodies need to keep moving.

So, as you navigate the winter months, stay warm and embrace these small but essential practices as part of your daily routine. By doing so, you'll stay healthy and energised, ready to sprint out of the blocks when spring arrives.