by the Dietetics Team at Community Therapy
When winter arrives, staying healthy means paying a little extra attention to what we eat and drink. Keeping our immune systems strong and our energy up doesn’t have to be complicated!
The hidden winter need: water!
When we think of winter comfort, we usually think of warm coats and hot meals. But did you know that staying hydrated is one of the most important things you can do?
Did you know… Our natural sense of thirst weakens as we get older, and chilly weather masks it even further! Even if you don’t feel parched, dry indoor heaters and breathing crisp air cause your body to lose water.
Not drinking enough fluids can quickly lead to feeling confused, low on energy, or getting infections:
Fun Fact: You can eat your water! Cozy winter foods like hearty stews and warm vegetable soups are fantastic for boosting your fluid intake while keeping you warm.
Warm up your drinks: If cold water doesn’t sound appealing, swap it for a warm herbal tea or hot water with a slice of fresh lemon. A hot chocolate or malted milk can be a great nourishing choice too!
Power Up Your Plate
To keep your body strong against winter bugs, it helps to include a colourful mix of everyday foods:
Protein: Keeps your muscles strong. Find it in chicken, lean cuts of red meat (beef, lamb), lean pork, fish (fresh or tinned), eggs, cheese, tofu, lentils, and nuts.
Healthy Fats (Omega–3s): Great for protecting your body. Found in oily fish like salmon, as well as walnuts.
Calcium: Keeps your bones sturdy. Enjoy milk, yoghurt, cheese, or calcium–fortified plant milks.
Vitamin B12: Essential for nerve function and keeping your energy levels up. Look for it in meat, fish, milk, and eggs.
Understanding Vitamin D Risks
Vitamin D keeps bones and muscles healthy, but getting enough can be tricky when we spend more time indoors.
Did you know… While small amounts of Vitamin D are found in eggs and oily fish, food only makes a small contribution. The sun’s ultraviolet (UV) radiation is actually our best natural source!
As we age, our risks change. Certain groups are at a much higher risk of Vitamin D deficiency, including:
Older adults, especially those who are housebound or living in residential care.
People who are hospitalised for a long time.
Individuals with conditions causing fat malabsorption, like coeliac or inflammatory bowel disease.
If you are concerned, your GP can easily check your levels with a simple blood test and discuss tailored supplement options. Accredited Practising Dietitians can help you with this too.
Easy Ways to Boost Your Appetite
If you don’t feel like eating big meals, try “eating by the clock”. Instead of waiting until your stomach rumbles, try having small, frequent meals or snacks at the same times every day. This helps gently remind your body to feel hungry.
Everyone is unique. For personalised, friendly advice tailored just for you, reach out to a doctor or an Accredited Practising Dietitian.
About Community Therapy
Community Therapy offers a convenient Mobile Allied Health Service to your door. We support older adults, people living with disabilities, and children through mobile allied health services that come directly to you, helping you achieve your personal goals and making everyday life a little easier. Our multidisciplinary team includes Physiotherapists, Occupational Therapists, Speech Pathologists, Dietitians, Massage Therapists, Exercise Physiologists, and Allied Health Assistants. We provide dedicated support to individuals funded through Support at Home, the Commonwealth Home Support Program (CHSP), the NDIS, as well as those who choose to access our services privately.
We proudly deliver care across the Central Coast, Newcastle, Lake Macquarie, Hunter Valley, and Port Stephens.
Phone: 1300 031 935 | Email: admin@communitytherapy.com.au | www.communitytherapy.com.au
For more healthy eating tips, visit Nutrition Australia – https://nutritionaustralia.org/. For expert guidance on sun safety and vitamin levels, check out the Cancer Council Australia – https://www.cancer.org.au/. Images supplied by Community Therapy or generated by ChatGPT.