Staying healthy this winter

Our poll of 2,000 adults has found 39 per cent have concerns when it comes to their health or wellbeing during the colder months. 

To help, we’ve teamed up with NHS GP, Dr Amir Khan, who has shared his advice on how to maintain a healthy diet during winter.

Dr Amir said: “Many people worry about what the winter means for their lifestyle but making small changes can make a big difference starting with what you eat.

“It may feel natural to reach for unhealthier foods in winter, but as with most things it’s all about balance, and nutritious foods should not be forgotten.

“Take a handful of walnuts for example – it is the only tree nut to contain significant amounts of the plant-based essential omega-3 alpha-linolenic acid (ALA) (2.7g/30g) – something which the body can’t naturally produce – and which research indicates may play a role in heart health, brain health, and healthy aging.

“But while a healthy immune system can’t be achieved with one food alone, a balanced diet along with physical activity and regular sleep can certainly help during the winter months.”

Dr Amir’s Top Tips

  1. Get moving Try and aim for 30mins a day whether it’s a brisk walk during lunchtime or some simple stretches whilst the kettle boils. People who exercise regularly have a lower risk of developing long-term conditions, such as heart disease, type 2 diabetes, stroke and some cancers. Research also shows that physical activity can boost self-esteem, mood, sleep quality and energy[i].
  2. Eat well Aim for 30 “plant foods” per week such as fruits, vegetables, walnuts, seeds, wholegrains and herbs
  3. Catch your ZZZ Regular sleep can have a positive impact on your immune system[ii]. It is recommended that a “normal” amount of sleep for an adult is considered to be around seven to nine hours a night[iii]. Keep lighting low and avoid looking at screens near to your bedtime
  4. Look after your gut Good gut health may be linked to a variety of health benefits including those for digestion, metabolism and the immune system[iv]. The NHS suggests eating lots of fibrous wholefoods and drinking plenty of water[v], as well as eating regular meals, avoiding overeating and not rushing your food[vi]
  5. Balance Remember… it’s all about moderation, not deprivation, so still enjoy your favourite little pick-me-ups from time to time as part of a healthy balanced lifestyle

As well as his tips Dr Amir has also shared with us his favourote California Walnut curry recipe – who is giving this one a go?


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A post shared by Dr Amir Khan GP (@doctoramirkhan)



[iv] Wallace TC, Guarner F, Madsen K, et al. Human gut microbiota and its relationship to health and disease. Nutr Rev. 2011;69(7):392-403. doi: 10.1111/j.1753-4887.2011.00402