WITH cooler weather, reduced daylight and seemingly endless cold and flu, winter can be challenging for both your physical and mental health.
Swan Hill District Health’s winter wellness campaign focuses on maintaining health and wellbeing during the colder months.
This includes strategies like staying active, eating a balanced diet rich in seasonal fruits and vegetables, prioritising sleep, and staying hydrated.
It also involves being mindful of mental health and taking steps to prevent and manage the spread of common winter illnesses like colds and the flu.
Looking after your physical health:
• Stay active: Don’t let the cold weather keep you home, maintain regular exercise whether it’s a walk, or a gym work out, or even just taking the stairs at work.
• Eat a balanced diet: It’s easy to reach for the comfort foods this time of year, which is fine, just remember to balance your meals with plenty of fruit and vegetables.
• Stay hydrated: You may not feel as thirsty during winter but ensuring you are drinking enough water is vital for general body functions.
• Get enough sleep: Prioritise a good night sleep to support your immune system.
Prioritising your mental health:
• Manage stress: Find healthy ways to manage stress, such as relaxation techniques like meditation or mindful breathing- or spending lots of time with loved ones.
• Socialise: Stay connected with friends and family to combat any feelings of isolation during the winter months.
• Maintain a routine: Consistent regular activities can help provide a sense of control
• Seek sunlight: Even short periods of time outside can help boost your mood and increase vitamin d levels.
• If you are struggling, reach out to a mental health professional.
Preventing illness:
• Practice good hygiene: Wash your hands regularly to prevent the spread of germs.
• Get vaccinated against the flu: Don’t risk it. Flu can be serious, so choose to protect yourself and your loved ones with an annual flu vaccine. The vaccine is free for eligible groups:
– Children aged six months to under five years.
– Adults aged 65 years and older.
– Aboriginal and Torres Strait Islander people aged six months and older.
– Pregnant women (at any stage of pregnancy).
– Individuals with certain medical condition that increase the risk of severe flu.
• If you are a pregnant woman and meet the criteria, get vaccinated against Respiratory Syncytial Virus (RSV).
RSV is the leading cause of infant hospitalisation in Australia, but vaccination during pregnancy helps protect newborns by passing on antibodies, reducing the risk of severe RSV illness in infants under six months by about 70 per cent.
Eligible women from 28-36 weeks of pregnancy can now access a free vaccine through the National Immunisaton Program. Speak to your healthcare provider.
• Protect against COVID-19: COVID remain a part of lives and right now we are experiencing an increase in cases across Victoria. As we head through these winter months, it’s still important to follow these basic steps to protect yourself and those around you:
– Stay home if you are unwell.
– Wear a face mask if you have symptoms or are visiting sensitive settings such as aged care facilities.
– Let fresh air in. Open windows and doors when safe and practical; it reduces viruses in the indoor air.
– Wash or sanitise your hands thoroughly and regularly.
– Cough or sneeze into your elbow.
– If you experience serious symptoms, seek medical attention.
– Stay up-to-date with booster immunisations.
For further information about winter wellness, health information and prevention and management of winter illnesses, visit www.betterhealth.vic.gov.au.
