As the winter is unleashed upon us with cold, snowy, windy and wet days, the best defense we have for our body is to brave the winter by staying healthy and positive. Here are a few tips to stay healthy over the winter:

1. When the weather gets cold, the body seems to want foods that bring comfort and warmth to the heart – carbohydrates of course! While carbohydrates have received a bad reputation over the last decade, I do believe it is important to have some quality carbohydrates in your diet – especially complex carbohydrates found in grains and other foods. These keep the body fuelled and nourished, as well keep blood sugar balanced with the right type of protein intake.
2. Having a healthy diet goes a long way to prevent colds and flu in the winter. Eat a whole food diet with organic ingredients, and if possible, grown locally. Check out the local indoor farmer’s markets during the weekends. Increase your intake of foods that are high in immune boosting nutrients and vitamins – A, C, D and Zinc.Dark colored vegetables and fruits such as carrots, peppers, broccoli, spinach, kale, beets, sweet potatoes, tomatoes are all packed full of nutrients for the body, among others. The new Canada Food Guide is a great start for a healthy diet!
3. Stay hydrated! There is nothing worse than getting sick and feeling you cannot cough up that phlegm or get rid of that nasal congestion. Water helps to thin out the mucus and phlegm, making it easier to clear out. Drink at least 8 – 10 glasses of filtered warm water daily. If you do not like drinking water – add a slice of lemon or lime, oranges, some berries with a little slice of ginger and Manuka honey.
4. Decrease your intake of processed and sugary foods. Sugar tends to tax the immune system, especially when you are feeling under the weather. If you are craving sweet foods – try some naturally dried fruits – figs, prunes or dates to satisfy the sugar craving and get some fiber on the side.
5. Exercise! When the weather is cold, a lot of us do not feel like the braving the cold and running or exercising outdoors. Find a simple routine that works for you – in your home or at the gym, and make sure you follow it at least 3 – 4 times a week for at least 20 – 30 minutes. The best routine is the one you are going to stick to so find something you enjoy and do not have to force yourself to do, so find a fun activity that helps you stay fit and healthy
6. Get plenty of rest and relaxation! If you are under the weather, one of the best things you can do for yourself and others, is to rest and relax! Give permission to yourself to refuel and recharge your batteries, which are usually drained if you do get sick often. Resting and relaxing will also decrease your recovery duration.
7. Schedule regular naturopathic appointments and acupuncture sessions to maintain and support your health and wellbeing.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.