The “Stay Warm” Winter Guide for Canadian Newcomers (Part 3): Keep healthy and fit
Keeping healthy and fit this cold and flu season
The days get shorter, the nights longer and the weather colder, making it harder to get out and stay fit. It also means that cold and flu season is back in full swing. You don’t have to succumb to illness and poor health during the cold winter months. By taking a few proactive measures, you and your family can help reduce the instances of illness while staying in shape. Here’s how …
An ounce of prevention is worth a pound of cure
The first step is to take a proactive stance against illness — you’ll want to keep your body strong and healthy during the winter months when more viruses tend to circulate. To avoid catching the cold and flu, try the following basic steps:
get plenty of rest
eat a healthy, balanced diet full of fresh fruits and vegetables, lean meats, whole grains and low-fat dairy products. You can check out Canada’s Food Guide online for more information
get in at least three 45-minute exercise sessions a week
dress properly and protect your body from the bad weather
Preventing the spread and contraction of the common cold and flu
There are also easy steps you can take to help prevent catching — and the spread of — the common cold. Be sure to:
get the flu shot (it’s free in Ontario and many other provinces; visit Health Canada’s flu information page for more information
wash your hands often using very warm water and antibacterial soap
cover your mouth when you cough
keep your homes surfaces clean and wiped
use antibacterial soap to clean your children’s toys
stay physically active and eat a nutritious, balanced diet
reduce your stress levels
throw away tissues after using them
avoid smoking — it weakens your immune system
if you do get sick, stay home and rest until you are well again; going to work or school will only spread the cold and flu to others
Stay fit, stay strong, stay healthy
With freezing-cold temperatures and tons of snow on the ground, getting outside and exercising may seem like an extremely unpleasant task, but it doesn’t have to be! There are many fun and social indoor and outdoor activities you and your family can take part in to stay fit and healthy — and cold and flu free — during the winter months. Your fitness level doesn’t matter — anyone can participate in these activities!
Outdoor activities
Snowshoeing
Many provincial parks and mountain resorts offer snowshoeing trails and equipment rental is often inexpensive. If you have your own pair of snowshoes, all the better as you don’t have to drive anywhere if your neighbourhood has enough snow. Remember to dress in several layers of light clothing and to stay hydrated during your workout.
Tobogganing
Tobogganing (or sledding) involves taking a sled up a hill and riding it down — walking uphill will really get you moving, plus the thrill you and your kids will enjoy making your way down the hill is worth a bit of cold weather. It’s a great way to meet your neighbours and connect with your community, too, as after every snowfall, Canadians love to get out and go tobogganing.
Playing — and shovelling — in the snow
Bundle up in plenty of warm clothing and outerwear, good waterproof boots and hat, scarf and mittens and get outside and play with your children. Make snowmen, lie down and stretch out your arm and legs to make snow angels or have a snowball fight. You and your family will have fun together and get some fresh air and exercise in the process.
You can also get your exercise by shoveling your sidewalk/driveway. It’s a good workout! Just watch that you don’t hurt your back.
Indoor activities
Mall walking
This one’s easy, too — malls and shopping centres are the perfect place to go get some exercise. They are heated, free spaces that are found in every community. Just grab your running shoes and you’re set. Perfect for every age group, mall walking has become especially popular among seniors, since it’s low impact and safe.
Exercise at home
Whether it’s calisthenics, cardio or yoga, just 45 minutes three times a week is enough exercise to help promote good health during the winter months.
Swimming
That’s right — swimming. Many recreational centres offer great family packages that are both inexpensive and available at various times during the week. Swimming is an excellent exercise that regardless of your skill level, will really get you moving. Plus, after dealing with the cold weather, you’ll really feel refreshed and enjoy doing a typically summer activity. From lane swimming to free family fun time, swimming is an ideal indoor activity.
Nutrition: a natural boost
Along with the tips in this article, you may also want to consider adding these three simple items to your diet during the winter months to help boost your immune system and stay strong:
Vitamin C-rich foods
Yes, oranges, lemons and grapefruits are all wonderful sources of vitamin C, but did you know that many seasonal Canadian-grown veggies also offer this antioxidant vitamin that helps stave off the common cold while boosting your immunity? Try adding the following to your meals:
sweet potato (one medium baked in its skin) contains 28 mg
broccoli (half a cup cooked) contains 58 mg
spinach (one cup raw) contains 8.4 mg
potato (one medium baked) contains 20 mg
kale (one cup cooked) contains 53.3 mg
green pepper (one small raw) contains 66 mg
cauliflower (half a cup cooked) contains 27.5 mg
winter squash (one cup of cubed winter squash) contains 5.4 mg
Here’s the daily vitamin C requirement by age and gender:
Infants (0-6 months) 40 mg/day (male) and 40 mg/day (female)
Infants (7-12 months) 50 mg/day (male) and 50 mg/day (female)
Children (1-3 years) 15 mg/day (male) and 15 mg/day (female)
Children (4-8 years) 25 mg/day (male) and 25 mg/day (female)
Children (9-13 years) 45 mg/day (male) and 45 mg/day (female)
Adolescents (14-18 years) 75 mg/day (male) and 65 mg/day (female)
Adults (19 years and older) 90 mg/day (male) and 75 mg/day (female)
Echinacea and garlic
Echinacea tea, which is also known as andropraphis (Andrographis paniculata), is derived from a bitter tasting shrub and has been used for centuries in India, China and Thailand. In North America, First Nations peoples used it as a medication against colds, flu and other infections. It’s purported health benefits include boosting the immune system and staving off the common cold.
To get the full benefit of Echinacea, Canada’s Natural Health Products Directorate suggests taking a dose of up to 3 g per day. You can either take it in supplement form or as a tea, both of which are available in most health-food stores.
Garlic is another great addition to many dishes that’s been used by many cultures across Asia, Europe and India to help fight cold, flu and even the Plague! A natural antibiotic and antioxidant, allicin, is released from garlic when you chop or press it, which is a medicinal compound that helps kill off bacterial infection. Add garlic to your dishes where you can to take advantage of its healthy properties.
Chicken soup
No, it’s not just because your mother says it’s good for you — chicken soup has been found to have beneficial properties when it comes to battling cold and flu symptoms. When chock full of vegetables and chicken, the soup was found to help ease the common cold.
In a famous study conducted by Dr. Stephen Rennard that was published in several reputable health journals, the results showed that there are biologically active compounds in the soup, which slow down that can slow down inflammation in the lungs. Since the common cold is a respiratory illness, it’s always a good idea to have a nice hot bowl of it when you’re sick!
Read Part 1 “Bundle Up” and Part 2 “Have fun in the snow” of the “Stay Warm” Winter Guide for Canadian Newcomers.