Winter Wellness

With winter approaching, the team at Growlife Medical wants you to remain healthy and active throughout the cooler months. Read on for more information on staying healthy this winter.

Coughs and Colds 

Viruses, cold air, and wood smoke are all well-known triggers for people living with asthma, and often exposure to these triggers' peaks in the winter months. This can lead to an increase in asthma symptoms, such as shortness of breath, wheezing and coughing. Many people need to use their rescue asthma medications more often, or need to increase the dose of their preventer medication. 

To minimise exposure to cold air, some people choose to wear a scarf or face covering around their mouth and nose to humidify and warm the air they breathe. Avoid smoke-polluted air when possible and ensure fan-forced ducted heating systems are well-cleaned and maintained to avoid excess dust exposure. Talk to your doctor or pharmacist about the option of using a saline nasal spray or sinus irrigation product to regularly wash away viruses, irritants and allergens from your nose. 



Ensure you or your family member has a written Asthma Action Plan from a GP to guide asthma management. If you need to discuss an Asthma Action Plan with your GP, please book a Growlife Medical GP appointment. 

Nutrition in Winter 

Winter can be a challenging time to maintain good nutrition, as the cold weather and shorter days can lead to changes in eating habits. But don’t worry - we have some top tips for you from our dietitians to ensure good nutrition during this season! 

1. It is important we continue consuming a wide variety of nutrient-dense foods such as whole grains, fruits and vegetables, lean proteins, and healthy fats in the cooler months. Prioritise those dark leafy greens such as kale, spinach, or collard greens as they are packed with important vitamins and minerals to help boost our immunity and reduce the risk of infection. For the same reason, snacking on seasonal fruits like apples, pears, and citrus fruits, which are not only tasty, but also high in vitamin C, can help fight off colds and flu. 
2. Staying hydrated is also crucial in winter as the cool and dry air can cause our body to lose moisture. Make your water bottle your new best friend – take it with you everywhere you go. However, if you find that ice cold water you prefer in the warmer months suddenly doesn’t seem so appealing, try having some warm herbal teas throughout the day instead! 
3. Incorporate warming spices like cinnamon, ginger, and turmeric into your meals. These spices not only add flavor and make you feel warm and fuzzy on the inside, but they also have anti-inflammatory properties that can support your immune system during the cold and flu season. 
4. If it’s a cold rainy day, perhaps the last thing you want is to be spending hours in the kitchen preparing a meal for the family (personally, I’d rather be watching a movie with a hot choccy in hand), which may make the idea of a quick and easy meal delivery/takeaway seem like a good option. Try to plan and prepare meals in advance to avoid this happening! Make a large batch of soup at the start of the week with a variety of vegetables and lean proteins in it (such as chicken or lentils) and freeze it for a rainy day (literally!). Soups can be a great way to get a wide range of nutrients in, and an even better way to stay warm during the winter. 
5. Finally, if you're short of time, try using a slow cooker to make healthy meals with minimal effort. You can throw in ingredients like chicken, vegetables, and whole grains in the morning and have a hot, hearty, nutritious meal ready by dinnertime. 

Keep Moving 

It is vital to keep active over the winter months, but many of us shy away from getting out into the cold and sometimes wet weather. While there is nothing we can do to control the weather outside, having a plan for exercise can ensure a happier, healthier lifestyle. 

Make small changes to move more throughout your day. Can you go for a walk on your lunch break to avoid the early morning cold or start a walking group to catch up with friends or family and keep everyone moving! 

For more tips on staying active this winter for heart health, click through to the Heart Foundation’s guide, here. 



Look after your skin 

Cold air, artificial heating and the hot showers/baths taken during winter can create stress for our skin, leading to dryness. Ensure you are regularly applying a simple emollient or moisturiser to damp skin after bathing to improve your skin’s moisture levels and prevent skin conditions worsening. Lip balms are useful to attend to dry lips and thicker hand creams are available to apply frequently after hand washing. 

For more information on looking after your skin this winter, please read our blog here. 

Vitamin D 

As we cover ourselves up to keep winter chills at bay, and with the shorter daylight hours, our exposure to the sun decreases, and so too our skin’s exposure to the ultraviolet B light which is needed for our skin to produce adequate levels of vitamin D. This vitamin D is essential for healthy growth and maintenance of our bones and regulates calcium levels in the body. Experts recommend a few minutes of sun exposure most days in winter in Queensland. If you are not able to get out in the sunshine due to concerns about skin cancers or have other medical conditions that may affect your ability to absorb or process vitamin D, aim to prioritise vitamin D from foods such as oily fish, eggs, or fortified milks and cereals. Lastly, if unable to achieve adequate vitamin D from food, supplements are also available! 

Ask your GP at your next appointment if you need a vitamin D test or require a vitamin D supplement. 

Prioritise your health over the winter season by staying active, looking after your skin, being mindful of good nutrition and practicing hygiene measures.  Growlife Medical will ensure you are well-supported for this challenging season.  Book an appointment with your Growlife Medical GP here. 

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