Dr Preeya Alexander’s beat-the-winter-gloom guide

ARTICLE

30 June 2023

5 min read

The coldest months of the year are here, bringing with them the typical winter woes: cold days, sniffly noses and a lack of motivation to move. Thankfully, it’s not all doom and gloom. Dr Preeya Alexander shares her evidence-based strategies for staying healthy, happy and warm this chilly season.

Winter can get a bad rap. Between fewer daylight hours, an uptick in viral illnesses and, for some, seasonal mood disorders, the cold season can leave us feeling unmotivated, unhealthy and unhappy.

As a practising GP, health educator, and mother of two, I have some strategies to help my family and patients to cope with the challenges that can come with cold weather. For me, I don’t change much in the winter. Sticking to my routine – including walking my (very rugged up) kids to school, prioritising physical activity and sticking to a healthy diet – is my major coping method.

Here are my other key tips for boosting your wellbeing this winter.

Get your vaccinations

In my consulting room (and own home!), I definitely see more respiratory viral illnesses circulating in winter. Influenza, COVID-19 and RSV can cause a lot of issues in the community. For caregivers and parents, a child’s runny nose or fever can mean time off work, increasing the stress of the everyday juggle. For older people, some viral illnesses can have serious health implications, which can provoke anxiety.

The best thing you can do to protect your health and the health of those around you is to stay up to date with your vaccinations. The flu vaccine, which is updated and should be administered yearly, reduces both your risk of contracting influenza and the risk of severe disease if you are infected. All children over 6 months old can receive the flu shot, and it’s fully funded for children under 5 (who are at higher risk of complications like pneumonia) and for those with medical conditions (e.g. asthma). Plus, AIA Vitality members can earn 1,000 points for getting their annual flu shot.

I also recommend checking your eligibility for a COVID-19 vaccine or booster through the ATAGI clinical guidelines¹, which will let you know the current recommendations for your family.

Support your immune system

Even after getting vaccinated, illnesses may still occur. In fact, it’s normal for pre-schoolers to contract 6–12 viral infections per year².

I work hard to reduce my family’s risk of illness by supporting our immune systems with evidence-based measures. We focus on eating nutritious foods³ like in-season fruit and delicious, warm, vegetable-packed soups (one of the best parts of winter, in my opinion!). We reduce sedentary time⁴ and make sure we’re all getting enough sleep⁵, as these measures positively impact the immune system.

Keep moving

One of the most important ways to boost your health and happiness in winter is to keep active. Yes, even when it’s “too cold” or you “can’t be bothered”! Physical activity has so many significant benefits for your body and brain. In fact, just an hour of exercise a week can reduce the risk of depression⁶. Even if it's a rainy, freezing day, try and find a way to get moving. Can you do an online class on your bedroom floor or swim at a heated, indoor local pool?

Remember, while it may be tempting to give in to a sedentary lifestyle when the weather turns, all movement yields benefits.

All or Something

We know; the motivation to move can wane in winter. This is why it can be a great time to shake up your workout routine and try a fitness facility.

All: Join a gym and sign up to regular classes to keep you accountable through winter.

Something: Sign up for a free gym trial to see if there’s an indoor workout you enjoy.

AIA Vitality members can enjoy discounts on gym memberships including Fitness First, Virgin Active and GoodLife Heath Clubs.

Remember, All or Something!

Be aware of your brain

For some people, seasonal changes can have a significant impact on their mood. This is known as seasonal affective disorder. I’ve known some of my patients for years and often, if we anticipate a mood disorder flare, we touch base to intervene before it occurs. After all, mental ‘fitness’ is a lot like physical fitness – it helps to build and maintain both when we’re well instead of when we’re already struggling. I encourage supporting mental wellbeing with lifestyle interventions – like physical activity, stress management and meditation – and other measures if needed.

If you’re feeling the winter blues, try to remember that all seasons pass, and warmer days are coming. Until then, rug up, keep well, and keep moving.

Footnotes:
¹https://www.health.gov.au/our-work/covid-19-vaccines/advice-for-providers/clinical-guidance/clinical-recommendations

²https://www.rch.org.au/kidsinfo/fact_sheets/viral_illnesses/

³https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

⁴https://www.sciencedirect.com/science/article/pii/S2095254618301005#sec0018

⁵ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

⁶ https://www.medicalnewstoday.com/articles/319607

Dr Preeya Alexander

Dr Preeya Alexander is a general practitioner based in Melbourne and our resident AIA Vitality Expert. She’s passionate about improving health and wellbeing literacy for all Australians. A prominent expert health educator, Preeya has featured across a range of TV, news and digital media, as well as running her own successful blog, The Wholesome Doctor.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as at the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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