We think this year has gone by so quickly and now we find ourselves in winter again, we wanted to bring you some tips to supercharge your wellness this winter! Here at Covance Leeds, we are all about health and wellbeing and we wanted to share some wisdom with you, to make you feel better in body and mind this winter!

Nutrition

Eating a balanced diet with a healthy amount of protein and carbohydrates is a crucial way of staying healthy this winter. There are plenty of healthy winter recipes to be found in this collection from BBC Good Food – https://www.bbcgoodfood.com/recipes/collection/healthy-winter

At this time of year many of us can fall prey to the dreaded common cold, but there are some easy ways you can boost your immune system by adding a few key things to your diet. Citrus fruits are rich in Vitamin C, known to improve the production of white blood cells, which are key to warding off infections.

Antioxidants are found in a variety of sources, such as green vegetables like broccoli and leafy vegetables like spinach and courgettes. The more fruits and vegetables in your diet the merrier as most are rich in vitamins and antioxidants!

Sleep

Getting a good night’s sleep is key to feeling good throughout the day and being productive. Lack of sleep affects mood and concentration and it can contribute to more serious health problems such as obesity and diabetes. The NHS has an excellent resource of tips for getting a good night’s sleep on their website : https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

Exercise

Most of us know the benefits of regular exercise to our health and wellbeing but finding the time to exercise when you lead a busy lifestyle can be difficult. Thirty minutes of brisk walking a few times per week  is a simple way to boost your exercise regime and walking to work or university is a good way to make time for this. Try setting your alarm half an hour earlier or making time for a walk in your lunchbreak during busy times. According to NHS ‘Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.’ Check out these easy ten minute workouts from NHS if you are pushed for time : https://www.nhs.uk/live-well/exercise/10-minute-workouts/

Fresh air

Being outside is sometimes less appealing during the winter months due to the weather, but as long as you wrap up warm getting outside is so beneficial to health and wellness. Check out this interesting article from Mental Floss ‘11 Scientific Benefits of Being Outdoors’, which links being outdoors to boosting energy, creativity and the immune system : http://mentalfloss.com/article/70548/11-scientific-benefits-being-outdoors

We hope that you all find these winter wellness tips helpful and thank you for reading our latest blog from here at Covance Leeds!