Staying healthy
It's the time of year when colds
and flu take hold, not to mention potentially snowy weather,
and the NHS has recently put together five ways to help
you stay fit and healthy this winter.
Take a look below for some of the illness preventative measures
that you can use in your setting – some could even create some
interesting healthy eating discussion opportunities to have with
the children in your care.
Stay healthy!
1. Eliminate your sleep debt
"On average we sleep six-and-a-half hours a night, much less
than the seven to nine hours recommended," says Jessica Alexander,
spokesperson at the Sleep Council, which aims to raise awareness of
the importance of a good night's sleep to health and wellbeing. But
in winter, we naturally sleep more, due to the longer nights. "It’s
perfectly natural to adopt hibernating habits when the weather
turns cold," says Jessica. "Use the time to catch up." Read more
about how
to get a good night's sleep.
2. Drink more milk
You are 80% more likely to get a cold in winter so making sure
your immune system is in tip-top condition is important. Milk and
dairy products such as cheese, yoghurt and fromage frais are great
sources of protein and vitamins A and B12. They're also an
important source of calcium, which helps keep our bones strong.
Read more about
healthy eating.
3. Eat more fruit and vegetables
When it’s cold and dark outside it’s important to ensure that
you still keep your diet healthy and include at least five
portions of fruit and veg a day. Winter vegetables such as carrots,
parsnips, swede and turnips can be roasted, mashed or made into
soup – you could even include these winter vegetables in food
activities in your setting, exploring new varieties of fruit and
veg with children. Read more about how to get your
5-a-day.
4. Try new activities
Don’t use the cold winter months as an excuse to stay in.
Instead, get outside with the children to try out a new activity –
whether this be walking or weather-spotting. Regular exercise helps
to boost your immune system and is a good way to energise the
children in your care for learning later. Read more about different
types of family
friendly exercise.
5. Have a hearty breakfast
Winter is the perfect season for porridge. Eating a warm bowlful
on a cold morning isn’t just a delicious way to start your day, it
also helps you to boost your intake of starchy foods and fibre,
which give you energy. Oats also contain lots of vital vitamins and
minerals.
Make your porridge with semi-skimmed or skimmed milk or water,
and don’t add sugar or salt. Add a few dried apricots, some
raisins, a sliced banana or other fruit for extra flavour and to
help you hit the five-a-day target.
There's loads more winter and other general health
tips at the NHS's Livewell
website.