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Top tips from PH team on keeping well this winter

We asked our amazing team their tops tips on how to stay mental and physically well this winter. In this blog, we share their collective insights on how you can look after yourself during the colder and darker months.

We asked our amazing team their tops tips on how to stay mental and physically well this winter. In this blog, we share their collective insights on how you can look after yourself during the colder and darker months.  

Eating nutritious homemade meals

Soups are a great healthy choice, that also warm you up and get in your 5 a day. They are easy to make, so if you are time poor, simply roast some vegetables on a Sunday evening and make a soup for your lunches for the rest of the week. Don’t forget to use seasonal ingredients for a nutritious and satisfying meal.  

Another staple of British winter cuisines are cooking a lovely roast or making a hearty stew. It’s a great way of getting in your protein with ingredients such as chicken, beef or pork. 

If you are feeling hungry in between meals, choose seasonal fruits such as Apples and Pears to help keep you healthy and full. 

Don’t forget you can batch cook lunches/dinners when you can’t be bothered to cook - lots of things are freezable! 

Keep fit by exercising regularly  

It’s important to structure activity into your day. Exercise is a great way to kick-start your morning and boosts your endorphins, the chemical produced by the body to relieve stress and pain. If you’re exercising at home with either free weights or an exercise machine, set yourself a daily challenge to keep on track with your fitness goals. 

If you don’t have time to work out in the morning, nothing breaks up the day like going for a walk at lunchtime. If you’ve got a dog, that’s a great opportunity to get out more than once in the day and get some well needed fresh air. A pedometer is a useful tool to track your steps will help you stay fit. Don’t forget to wrap up warm! If you are lucky enough to live near the woods, investing in a good pair of walking boots is a must. Walking boots are designed to walk on any terrain and keep your feet feeling comfortable.

Get motivated by going to an exercise class. From HIIT training to Yoga, making plans to attend a class gives you something to look forward to in the week. 

Stock up on Supplements 

Vitamin D is important for maintaining healthy bones, teeth and muscles. According to the NHS’s website, about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight*. Therefore, during the autumn/winter months, it’s important to support your body with any additional supplements. Supplements such as Vitamin C, D, E and Zinc are great for boosting your immune system. Foods such as Kefir, Yoghurt and Pickles (sauerkraut and kimchi) provide additional nutrients for your body. 

Take care of your mental health

The days may be shorter but there’s loads to be positive about over the winter months; Christmas, cosy nights in and spending time with family. 

Making a trip into town to see the Christmas lights can enhance your mood. If heading out isn’t something you wish to do, you can always decorate your home with vibrant lights and festive decorations. Whilst you’re at home, treat yourself to uplifting festive films or music. 

Taking up new hobbies that are fun and a bit different can give you something to look forward to this winter. From trampolining classes to baking. 

During work, it’s important to remember not to be so hard on yourself. For some professions, Christmas is the busiest time of the year. Structure your workload on the highest priority. You can only do your best, so give yourself a break. 

Every now and again, spoil yourself

Enjoy the best things about the winter seasons i.e. pumpkin spice lattes, hot chocolate or a mulled wine. Wintery weather can be tough on the skin so make sure you treat yourself to a facial or an at home face mask. This is also the best time of year to go to a spa and treat yourself to a steam/sauna. 

Get some good quality sleep

Sleep is the most underestimated part of a healthy routine. Getting good quality sleep is very important to maintaining good health. Between 7-9 hours is considered to be best duration of sleep for adults according to the Sleep Foundation*. 

There are many useful products to help you get a good night’s sleep. Our colleagues recommended two products worth researching. The first is a Motion Pillow, which is a science based solution to improving sleep. It consists of built-in acoustic and air pressure sensors which acts as an anti-snoring device. Furthermore, these sensors enable airbags inside the pillow to optimize sleepers head position to decrease snoring. The second product is a Lumie Light. This is helpful when you’re body needs to wake up. It mimics sunrise on those dark miserable mornings. It’s a bright light therapy that is proven to improve mood and boost energy.

At first sign of illness, act fast!
Listen to your body. When you’re feeling run down, make sure you get some rest. Products like ‘First Defence’ can be effective at supporting your body’s defences against the symptoms of a cold. 

Stress is one of the most common reasons that people get sick. It’s important to reduce any stress in your life, be that work or at home. Make some time for yourself to slow down. This could be having a bath or getting an early night. 

We are slowly getting back to some kind of normality but COVID is still a real and present threat. It is important to make sure you wash your hands regularly (or use hand sanitiser). Wear a face mask if you are around a big crowd of people. If you are feeling ill, stay at home where possible and make sure you get your PCR test. 

* https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/  

* https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

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  • #wellness

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