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Tuesday, 18 February 2014

Winter Health And Fitness Article Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips

Winter Health And Fitness Article Biography

Source Google.com.pk

Keeping warm over the winter months can help prevent colds, flu or more serious health conditions such as heart attacks, strokes, pneumonia and depression.
The chances of these problems are higher if you're vulnerable to cold-related illnesses because of one or more of the following:
you're over 65
you're on a low income (so can't afford heating)
you have a long-term health condition such as heart, lung or kidney disease
you are disabled
Flu is a highly infectious illness that can spread rapidly. If you're at risk of complications from flu, you may be eligible for a free flu jab.
Find out if you can get the flu jab for free on the NHS.
Last winter (2012/13) in the UK, there were 31,000 deaths linked to the cold weather.
Currently, there are 2.39 million households in the UK in fuel poverty. This is when a household has a low income and the cost of heating their home is high, and should they spend the amount they need to to keep their home warm, they would be left with an income below the poverty line.
How to stay warm

The government's advice on getting ready for winter winter aims to reduce cold-related illness and deaths. Key tips include:
Try to keep your home warm. Keep your main living room at around 18-21°C (65-70°F). If you can’t heat all the rooms you use, heat the living room during the day and the bedroom just before you go to sleep. You can also use a hot-water bottle or electric blanket (but not both at the same time) to keep warm while you're in bed.
Eat well. Food is a vital source of energy, which helps to keep your body warm. Try to make sure that you have hot meals and drinks regularly throughout the day and keep active in the home if you can.
Wrap up warm, inside and out. Layer your clothing to stay warm and wear shoes with a good grip if you need to go outside. If possible, stay inside during a cold period if you have heart or respiratory problems.
Check on older neighbours or relatives to make sure they're safe and well. Make sure they're warm enough, especially at night, and have stocks of food and medicines so they don't need to go out during very cold weather.

Here are five ways to make sure that even when your body is telling you to hibernate you can keep healthy and fit, no matter what the weather's like:
1. Eliminate your sleep debt

"On average we sleep six-and-a-half hours a night, much less than the seven to nine hours recommended," says Jessica Alexander, spokesperson at the Sleep Council, which aims to raise awareness of the importance of a good night's sleep to health and wellbeing. But in winter, we naturally sleep more, due to the longer nights. "It’s perfectly natural to adopt hibernating habits when the weather turns cold," says Jessica. "Use the time to catch up."
Read more about how to get a good night's sleep.
2. Drink more milk

You are 80% more likely to get a cold in winter so making sure your immune system is in tip-top condition is important. Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A and B12. They're also an important source of calcium, which helps keep our bones strong. Try to go for semi-skimmed or skimmed milk, rather than full fat, and low-fat yoghurts.
Read more about healthy eating.
3. Eat more fruit and veg

When it’s cold and dark outside it can be tempting to fill up on unhealthy comfort food, but it’s important to ensure that you still keep your diet healthy and include five portions of fruit and veg a day. If you find yourself craving a sugary treat, try a juicy clementine or satsuma instead, or sweet dried fruits such as dates or raisins.
Winter vegetables such as carrots, parsnips, swede and turnips can be roasted, mashed or made into soup for a comforting winter meal for the whole family. Explore varieties of fruit and veg that you may not normally eat.
Read more about how to get your 5 A DAY.
4. Try new activities for the whole family

Don’t use the cold winter months as an excuse to stay in and lounge around. Instead, get out with the whole family to try out a new activity, maybe ice-skating or taking a bracing winter walk on the beach. Regular exercise helps to control your weight, boost your immune system and is a good way to break the tension that can build if the family is constantly cooped up inside the house.
Read more about different types of exercise for your and your family.
5. Have a hearty breakfast

Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn’t just a delicious way to start your day, it also helps you to boost your intake of starchy foods and fibre, which give you energy and help you to feel fuller for longer, stopping the temptation to snack mid-morning. Oats also contain lots of vital vitamins and minerals.
Make your porridge with semi-skimmed or skimmed milk or water, and don’t add sugar or salt. Add a few dried apricots, some raisins, a sliced banana or other fruit for extra flavour and to help you hit the five-a-day target.