As soon as the clocks go back and the dark nights fall in fast you know that winter is here. We’re all huddled indoors with the heating cranked up getting our ‘hygge’ on!

Then come all the colds and sniffles!! As soon as the kids head back to school after that October half term the childrden literally drop like flies with one virus after another.

Somehow we’ve managed to stay well over the last year (I say this with my fingers crossed hoping I haven’t now jinxed myself!) by implementing simple things that make a lot of difference.


Never underestimate the power of getting a good nights sleep. Everyone in the family will benefit from it. When we don’t get enough shut eye we lower our immunity, increase our stress levels and we are definitely more irritable. Rest is healing and we do so much in our days that we have to stop and recharge. You know that old saying ‘burning the candle at both ends’, well it’s true – you just CAN’T do it!

Get into the habit of having an early night. Run yourself a bath, dim the lights and burn a candle and DO NOT expose yourself to electronic devises an hour before bed.

Disrupting you circadian rhythms can eventually lead to the risk of you developing diseases like cancer.

Circadian rhythms can influence sleep-wake cycles, hormone release, eating habits and digestion, body temperature,and other important bodily functions.

I recently invested in a silk eye mask to sleep in from and it has made such a difference to. Even my kids wear one to bed now ( they asked! ) and I’m now having to wake my youngest up. This is unheard of!!


We all know that we need to drink more water right?! Dehydration will leave your body unable to eliminate toxins and waste materials effecting how your immune system will fight infection. It can also effect your energy levels as well as your ability to sleep.

Aim to drink eight glasses throughout the day. It’s actually not that hard once you put your mind to it.

Try investing in a reusable water bottle so you always have water to hand. I love this stainless steal bottle from


As little as 20 minutes of moderate exercise a day can boost your immune system.

Physical activity can help flush bacteria out of your lungs and airways. The brief rise in body temperature during exercise may prevent bacteria from growing and help the body fight infection better.

It’s also a great way to slow down the release of stress hormones.

But remember don’t over do it………’s all about balance.


We all know that eating fruits and vegetables are good for us!

Our gut holds the key to our health with 70% of the cells making up our immune system.

Eat more of the right foods and you will feel much better.

Add more greens to your diet as they are better than multivitamins. Include things like kale, spinach, broccoli, swiss chard, rocket and watercress etc. You’ll be upping your intake of Vitamin A, C, K, E, calcium, magnesium and potassium.

Try making a smoothie that is green, drink green tea, include more salads and garnish with parsley.

Think about turning your plate into a rainbow – the sight will excite you!

Reduce your sugar, alcohol and caffeine intake. The less you have the less your body will need them.


Get outside more!

When the weather is miserable it’s easy to curl up on the sofa and turn the thermostats up.

The air pollution in our homes can often be worse than outside. Air pollution can create some major health problems and people who suffer with asthma will struggle to breathe.

As an asthmatic I can definitely say that when I’m in a house that is too hot and lacking in air flow, I really notice a difference in my symptoms, making it harder for me to breath with ease.

We need oxygen full stop. The more exposure we have to it the better. It helps our bodies produce more white blood cells which kill off bacteria and fight infection.

Breathing in fresh air will benefit your lungs, mood and even help regulate your circadian rhythm thanks to the exposure of sun light.

Whether you choose to go out for a run, walk, cycle, sunbathe or maybe even a bit of gardening, just get out there whatever the weather!

I hope that you find this information helpful.

I am not an expert nor do I have medical knowledge.

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