6 Ways For Men To Boost Their Winter Health

With the nights getting darker and the cold weather creeping in, the motivation to stick to your usual healthy routine is probably at an all-time low, right? 

Rather than heading to the gym, it's way more tempting to order a takeaway and get comfortable watching a film. Whilst this may seem like a good idea at the time, the more it happens the more likely you are to slip out of your normal, nearly routine. 

Although it may not be possible to completely stick to your usual healthy habits, there are lots of things you can do to help encourage you to look after yourself over the winter season: 

1. Make Sure You Are Eating A Balanced Diet 

Although winter comes with lots of temptations (including Christmas and New Year), sticking to a balanced diet is incredibly important. As it is not as warm you are more likely to catch a cold, so eating a diet that is filled with nutrients will act as a defence against illness. 

Although you won't be able to do this every single day, making sure most of your week is balanced will ensure you're feeling fit and healthy all winter long. 

2. Get Plenty Of Exercise 

As it gets colder, motivation to work out is at an all-time low for most people. There is nothing worse than the thought of working out in the freezing cold or leaving the gym to sit in a cold car. With that in mind, try finding exercises that you enjoy that can easily be done at home. As you're already in the warmth and comfort of your own home, you'll feel much more inclined to work out first and relax afterwards. You could also opt for winter sports like skiing, skating, or snowshoeing. 

3. Make Time For You And Enjoy A Treat Now And Then 

Self-care may seem like it is aimed at women, but it's important for men to take time out to look after themselves too. Whether it means taking a bath after a long day at work or playing the latest release of a new game, self-care is whatever you want it to be. 

4. Keep As Warm As Possible 

Although this may seem obvious, keeping yourself as warm as possible is a great way to prevent yourself from catching any unwanted illnesses. Temperatures are really starting to drop and there is absolutely nothing wrong with whacking on the latter and keeping yourself cosy (and safe). 

5. Have Regular Check-Ups 

Going for a regular check-up is important all year round, but more so in winter. There are lots of different things that you need to be checking on the regular to see if you need and treatments for illnesses such as diabetes, hormone replacement and prostate cancer. 

For more information on hormone replacement therapy you can visit our Healthcare section.

6. Find A Good Work-Life Balance 

Finding a good work-life balance can be hard, especially over the festive period where things at work may pick up, as well as there being lots more invites to parties and special occasions. There are lots of ways to find a happy medium, which is incredibly important at this time of year as it's when people are most likely to suffer from burn out. 

Winter Wellness

Did we miss anything on winter wellness for men? Let us know if you use any of our cold weather tips and tricks to look after your nutrition and health on Twitter today #FrugalFitness.

I hope you enjoyed this blog post about ways for men to stay healthy and fit during the winter time and on a frugal budget.

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5 Self-Care Tips For Fall And Winter

If you find yourself feeling both physically and mentally drained in the colder months, then you are far from alone. From catching every cold and cough going, experiencing seasonal affective disorder (SAD), to battling with anxiety and isolation, everything seems worse in winter. 

That being said, if you start to struggle when the days turn dark, there are several self-care tips that you can practice to help you put a spring back in your step and come out the other side of winter happier and healthier than ever before. 

Interested to know more? Let’s get started on improving your self-care during the autumn and winter months. 

1. Don’t Suffer Alone 

If you already know that your mental health is going to suffer as the winter months approach, then make sure you reach out for support sooner rather than later. Whether you struggle with a specific mental health disorder, have an addiction problem, or you simply feel low at this time of year, do not suffer alone. 

If you don’t feel comfortable talking to your family, your partner, or your friends and you feel you might need professional help to get you through winter, then don’t be afraid to ask for it. If you have teenagers, and especially if mental health problems run in the family, you should be extra vigilant at this time of year, and you may want to consider speaking to a treatment center such as Ignite Teen Treatment Centers that specializes in both mental health and addiction in teenagers. 

2. Embrace Sunlight 

Although sunlight may be in short supply at this time of year, when the sun does show its face, make a conscious effort to get outside and enjoy the feeling of warmth on your skin. This is especially important if you suffer with seasonal affective disorder (SAD), but it can help to lift everyone’s mood. 

Furthermore, vitamin D, which you get from sunlight exposure, is important for keeping your immune system fighting fit, something that is crucial at this time of year when common winter illnesses are doing the rounds. 

3. Prioritize Exercise 

Even if exercise is the last thing you feel like doing after a long day at work, physical activity can work wonders for both your physical and mental health and should be an established part of your everyday routine. 

Whether you choose to work out from the comfort of your own home, favor a group exercise class, or you love nothing more than playing with your kids in the backyard, carrying out just 30 minutes of exercise a day will help you manage your stress levels, boost your mood and keep your waistline in check. 

4. Cozy Up! 

Although getting outside and keeping fit is good for you, it is equally important that you listen to your mind and body when it comes to rest. Inevitably, in the winter months, there will be days when you feel like simply snuggling up on the sofa with a mug of cocoa and a good movie, and this is perfectly fine. In fact, this can be incredibly good for your overall wellbeing. 

However, if you find yourself spending more and more time just sitting indoors and doing very little, you may want to start motivating yourself to get out of the house and start moving more. 

5. Stay Hydrated 

It is a lot easier to get your eight recommended glasses of water a day in the summer months when the sun is shining, and you are constantly feeling thirsty. However, it is equally important to stay hydrated during the colder months, especially seeing as central heating can dry out the body over long periods of time. 

If you find yourself not wanting to drink plain water in winter, there are other ways that you can boost your fluid intake, including: 

• Filling up on soups and stews 

• Eating water-rich foods 

• Avoiding caffeine 

• Infusing your water

6 Benefits of Natural Light in the Workplace

In a recent survey, 50% of workers rated comfortable lighting as a higher priority than water quality, comfortable temperatures, and healthy food options. In the same study, one-third of employees wished they had more natural light in their workplace. 

The health benefits of natural light are well-documented. Natural light can help you combat Seasonal Affective Disorder (SAD), reduce anxiety, maintain healthy blood pressure, and even boost your immune system. Now, many employers realize natural lighting is also beneficial for the workplace. 

If you are a business owner who is thinking of adding more natural light to your workspace, here are several reasons why you should. 


1. Reduced Eyestrain

The harsh, fluorescent lights you normally see in a work environment do not provide adequate lighting for employees. Over time, this causes eye strain and can even result in serious vision problems. Natural light reduces eye strain and is healthier for the eyes overall.


2. Healthier Employees

A recent study shows just how healthy natural light is for your employees. After experiencing natural light, employees reported an 84% reduction in blurred vision, eyestrain, and headaches, all of which can cause serious health issues. A key to having happy and healthy employees is to make use of natural light. 


3. Increased Productivity

One of the best benefits of natural lighting is increased productivity. Having healthier and happier employees who are well-rested and energetic generally results in a higher level of productivity. 

Natural light not only increases productivity, but it can also increase employee satisfaction. 


4. Increased Energy

Your body naturally produces melatonin, a hormone responsible for your sleep-wake cycle. Because you should be awake during the daytime, sunlight slows the production of melatonin in the body. 

Being exposed to natural office lighting can make you feel more energized and help keep your sleep rhythms on track. 


5. Boosted Vitamin D

One of the many benefits of natural light in the workplace is boosted vitamin D. Getting enough vitamin D is important for your bones, teeth, and immune system. Because many people spend most of their time indoors, having natural light in the workplace is a great way to get in some vitamin D.


6. Reduced Energy Costs

Another benefit of natural light in the workplace is a reduced energy bill. When you make use of natural lighting and cut back on traditional commercial lighting, you will use less energy and be charged less on your bill. As a bonus, making uses of natural light is a great way to be more energy efficient in your workplace. 


There Are Many Benefits of Natural Light in the Workplace

By adding more natural light in the workplace, your employees can experience the many benefits of natural light. 

They will experience better vision, improved focus, increased productivity, and increased energy. The extra vitamin D will give you happier and healthier employees. As a bonus, you will save money on your energy bill. 

Adding natural light in your workplace is a win-win for all involved, whether employees are dealing with SAD or not. Visit our Real Estate page for more property improvement ideas and interior decorating tips for your home or office.

How To Maintain Vitamin D Levels In The Winter

Vitamin D is beneficial to us in many ways — from increasing our happiness levels to improving our dental health. From April to the end of September, most people can get their recommended daily vitamin D intake from direct sunlight. However, as the days become shorter between October and the March, we often don’t get as much of the vitamin as we do during summer months. So, what can you do to keep your intake of vitamin D up? Together with Dobies, retailers of autumn flowering bulbs, we provide some suggestions. 

Importance Of Vitamin D 

A sufficient intake of vitamin D is important for our health. Not only does it provide us with its own benefits, it enhances absorption of other vitamins and minerals such as calcium, iron, magnesium, zinc and phosphate. 

There are some people who are more prone to vitamin D deficiency than others. For example, people with darker skin tend to have lower levels of the vitamin as their skin pigmentation acts as a natural sunscreen. People over the age of 50 also produce less vitamin D as their older skin is less able to generate it. Finally, overweight and obese people are more susceptible to deficiency as vitamin D is a fat soluble which means that it becomes collected in the body fat and does not benefit the body. 

If you are struggling to lose weight, consider upping your vitamin D intake as it was found to reduce new fat cells in the body and fat accumulation. It has also been linked to better skin, higher brain function, bone health and dental improvements. 

The vitamin has been found to fight off depression too as it is associated with higher serotonin levels, this is often why we feel happier in the sunshine. When it comes to the dreaded flu, vitamin D was found to reduce your risk of the illness by 50%. 

Deficiencies of the vitamin have been linked to osteoporosis, rickets, heart disease, cancer and diabetes. Currently, it is recommended that adults should take no more than 25 micrograms per day, but some experts claim that this is too low. Too much vitamin D however, can cause a build-up of calcium in your blood which can lead to poor appetite, nausea and vomiting. 

Adjustments To Your Diet 

There are some adjustments that you can make to your diet to improve your vitamin D intake. 

Oily fish is high in vitamin D3 and is a good way to incorporate more of it in your diet. Examples of oily fish include salmon, trout, mackerel, sardines and tuna. These can easily be included in your daily meal at breakfast, lunch or dinner. Tinned tuna is great for salads and pasta dishes, and a glazed salmon fillet is the perfect accompaniment to vegetables for an evening meal. Including red meat such as pork, lamb and beef into your diet can also help to increase your vitamin D intake. 

For vegetarians, not eating fish and meat can hinder their vitamin D intake. Egg yolks are an alternative way to gain vitamin D, and these are easy to incorporate into a breakfast or lunchtime meal. For vegans, mushrooms and almond milk are both good sources of vitamin D. 

Maintaining a balanced diet is key, don’t eat red meat every day to get your vitamin D intake but alternate it with other recommended foods instead. 

What Else Can You Do? 

As well as making changes to your diet, there are other things that you can do to up your vitamin D intake. In supermarkets and pharmacies there are supplements available that you can take. Multi-vitamin tablets are a good way to keep all of your vitamin levels on track. 

As we mentioned, sunshine is a great source of vitamin D for the body. Experts advise that exposing your forearms outdoors for 20-25 minutes each day can boost levels. Try to get out of the office at lunchtime and absorb some natural light! Or how about some gardening at the weekend. Despite the colder weather, there is still plenty to do in the garden — exposing you to some sunlight. It may not be summertime, but every little bit helps. 

Fortified foods are available in some supermarkets too. Check labels and dietary information to find out food have added vitamin D. 

I hope you enjoyed this blog post about the benefits of getting additional Vitamin D during the winter on a low-cost budget.

Interested in more articles about getting in vitamins and minerals? 

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How To Stay Healthy During The Holidays

The holiday is not only the season of giving gifts but it’s also the time for family gathering and catching up with old friends. With Christmas parties and family reunion here and there, the array of food is endless. Of course, let’s not forget the bountiful table you have during Christmas and New Year’s Eve. And we all know New Year's Resolutions to get healthier are coming up!

With so many mouth-watering foods that are prepared during the holidays, is it possible to avoid gaining weight and stay healthy? 

Well, the good news is, it is indeed possible to stay healthy during the holidays. 

It’s time to make your healthy diet plan and follow these tips below to avoid being overweight this holiday season. 

1. Keep The Focus On Fun, Not On Food 

Remember that the main purpose of gatherings is to catch up with each other’s lives. Though food is a part of most of these gatherings, don’t forget that food only adds to the fun factor of the celebration. 

Don’t spend too much time stuffing your plate with delicious meals, instead roam around the room and socialize. Perhaps it’s better if you catch up with your cousin and be updated with his interesting love life than sit in a corner with a plate full of Mac ‘n cheese as your companion. 

2. Snack Wisely 

With too much food available during the holidays, it’s inevitable to deprive yourself of these mouth- watering dishes. 

If you really want to indulge, indulge wisely. Choose healthy snacks if you want to wear the same pair of jeans after the holidays. 

What are the ideal snacks? 

Have loads of fruits and vegetables. They’d keep you full for a longer period of time and contain fewer calories. Avoid greasy foods and foods that are high in fats and cholesterol. 

3. Drink Plenty Of Water 

Did you know that drinking lots of water does not only keep you hydrated but it also helps you keep your weight? 

Most people who are conscious of their weight swear on the benefits of water in maintaining their weight goal. 

Before you get your first serving of food, drink a glass of water first. It will help you avoid overeating. If you feel hungry, try drinking water first before taking a bite of doughnut. We often mistaken thirst with hunger and by drinking water, you avoid unnecessary eating. 

If you want to boost your metabolism, drink a glass of water right after you wake up. It’s a popular practice in Japan. No wonder there are very few overweight people there. 

4. Do Not Skip Meals 

If you think you will lose a few pounds if you skip meals, think again. 

On the contrary, skipping meals contribute to weight gain. If you miss breakfast, not only you jinx your metabolism but you also starve yourself. When you’re starved, you have the tendency to just pop into your mouth whatever food you’ll see. This can lead to overeating, which results to weight gain. 

Eat a complete set of meals, but in small portions only. 

5. Stay Consistent With Your Workout 

Having a healthy diet is not only the key in staying healthy this holidays – a consistent workout regime is also critical in order to avoid weight gain. 

A 30 minutes to one hour of workout session every day is ideal. Avoid eating heavy meals so that you don’t feel sluggish and tired to work out. 

6. Cut Down Your Christmas Tree 

If it’s not ideal to have a regular workout session every day, find time to be active instead. 

One way of staying active this holiday is cutting down your own Christmas tree. It’s hitting two birds with one stone – you get to burn lots of calorie plus you find cheaper ways to have your own Christmas tree. 

Stay Healthy & Fit During The Holidays

Staying healthy this holiday season is definitely not impossible. With consistent discipline and perseverance, you’ll maintain your healthy body until the end of this season. Happy New Year to you and your health!

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FRUGALLY FIGHT THOSE WINTER BLUES!

Contributed By Samantha Zeigler, Author of Running and Cupcakes

I have not been myself lately. I’ve been crabby, unmotivated, and (worst of all) hungry. ALL. THE. TIME. As in marathon training hungry but I’m not training for a marathon…and yesterday I found myself raging at every driver on the road as I drove into work.

Bad stuff folks. Especially when coupled with my no running challenge (which by the way was supposed to be a month, not two weeks like I had initially written…). Tomorrow marks 3 weeks since I last ran (other than the VERY short distances I’ve been running as I try to break into running in Five Fingers…and that’s all on the treadmill…).

Winter blahs + No Running = Grumpy grumpy me.

I’ve felt this way for a week now and I’m sick of it, so I’m planning on shaking the winter blahs – effective immediately.

Step 1: No running doesn’t mean no working out, right?! I have been very good in this department – ever since I started doing kettlebell workouts with the bf (right after the new year…). I’ve worked out at least 5 or more times every week – some kettlebell, some cardio, some miscellaneous other weight and/or core training, and of course yoga. Today I had a moment of “Oh I’ll just take another day off since I’m so tired and so sore…” because I couldn’t find my P90X X-Stretch DVD. As upsetting as this is, it’s no excuse to skip a workout. I have to be back at work at 4, so prior to starting my afternoon shift I plan on hitting the elliptical for 30 minutes. No excuses.

Step 2: Stop eating so much! I worked so hard to drop 10 pounds over the holidays, I’m not going to let a case of the winter blahs put all that weight back on my body. Especially with all of the active events I’m participating in this year! I know I need to just portion out my food into “me-size” portions, eat that, and then step away from the food. No more extra unnecessary snacks. Especially while not running – NOTHING keeps my body weight down as well as running does!

Step 3: Spend some time outside! As soon as the weather goes back above single digits that is.

The bf and I may be going to Vermont next weekend with some friends – if we do, I think I’ll take a snowboard lesson, or maybe go snow shoeing. And if we don’t, well I’ll be over my one month no running limit so I will be out RUNNING!

I already feel better just after writing all of this out…

Does winter and lack of outdoor activity affect your mood? How do you deal?  

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