As temperatures across South Africa continue to drop and winter finds its foothold, maintaining your health is becoming increasingly important. Kickstart your winter wellness routine by staying fit and supporting your immune system with essential oils, herbs and spices.
We all know that exercise, mental wellness and diet are the touchstones of good health, but how can we do this on a budget? We’re sharing some of our favourite affordable winter health hacks that won’t break the bank and utilise what you already have – all from the comfort of your own home.
It’s a HIIT! Exercising using your interior
Don’t let winter slow you down! Exercise is crucial for boosting and maintaining your health – both physically and mentally – especially when seasonal affective disorder (SAD) can take its toll.
The good news is that you don’t need a lot of space or fancy equipment to stay fit at home. With a bit of creativity, you can create a fun workout space that will keep both your body and mind in tip-top shape.
Here are some DIY home gym ideas and effective bodyweight exercises for small spaces:
- Look around your home and decide on a workout spot. This space should be clutter-free so that there aren’t any obstacles in your way. If you’re motivated by personal quotes, inspiring artwork or images that transport you to a healthy headspace, include this in your décor. Like it simple? Give the area a fresh coat of paint. You can also add a privacy screen or bookshelf to create a focused workout zone if you are using a portion of a room, such as the lounge, bedroom or home office.
- Choose an area that gets a lot of natural light. If the room does not have a window, ensure that it has good overhead lighting. A bright place to work out will boost your motivation to
exercise instead of curling up on the couch! - No workout equipment? No problem. Bodyweight exercises, like push-ups, sit-ups, planks and squats, are highly regarded as some of the most effective ways to build strength and fitness. But, if you prefer equipment-based exercises, why not use your home furniture? Chairs are great for tricep dips or lunges – or for balance during tricky moves. You can also stand on cushions while you squat to improve your core and stability or use your coffee table for push-ups and planks.
- Did you know you can use tea towels as makeshift sliders for core exercises? You can use other household items, like canned food, detergent containers or bottled water for dumbbells. An old beach towel or bath mat can serve as a yoga or exercise mat and if you have a mirror, consider moving it into your workout area so you can assess your technique.
- Need a bit of zen? Why not add an essential oil diffuser to your area to clear away the sweat smells after your workout or transport you to another world during cool down and meditation?
Making scents of essential oils
We’ve all heard about essential oils but what can they do for your health? Essential oils are often used to improve relaxation, reduce stress, treat minor ailments and improve sleep quality. Believe it or not, there are more than 90 types of essential oils, all with different benefits. They can easily be bought from a pharmacy or health store and because they are so concentrated, a small bottle will last a long time.
Below are some of our favourite essential oils for winter wellness that you can use to uplift your mood – and your home!
Feeling tired, anxious or depressed? Make your own air freshener by adding a few drops of essential oil to your diffuser or a spray bottle filled with water. Choose chamomile and ylang-ylang for a calming atmosphere, peppermint and eucalyptus to neutralise smells and lavender and orange oil to promote a sense of well-being.
Looking for some immune support? Tea tree, eucalyptus and lemon oils are your friends. They have antibacterial, antifungal and antimicrobial properties that can support your health by helping keep colds at bay.
So, you’ve got a cold or the flu – now what? Essential oils can provide relief from some of the common symptoms. For example, thyme and tea tree oils have antibacterial properties that can help fight respiratory infections. Rosemary oil has been shown to break up mucus and reduce inflammation and peppermint oil, when inhaled, can create a cooling sensation that soothes a scratchy throat.
Want to get cosy this winter? Diffuse cinnamon, clove and nutmeg to create a warm and inviting atmosphere.
Spice up your life with essential culinary staples
Speaking of cosy comforts, herbs and spices are an excellent – and affordable – way to add warmth and variety to your dishes. But they are more than just flavour enhancers – herbs and spices offer numerous health benefits. They can also be used all year round and are a great cost-effective addition to your pantry.
Here are a few key immune-boosting herbs and spices to include in your meals for their health benefits:- Turmeric gets a lot of hype – and for good reason! This yellow spice contains curcumin, an antioxidant with anti-inflammatory, antibacterial and antiviral benefits. Research suggests that it can help ease pain and eating small amounts regularly could prevent or slow down Alzheimer’s disease. Add it to your soups, curries and roast vegetables. It’s also the key ingredient to a golden milk latte!
- Cinnamon is one of nature’s sweeteners. Studies have shown that it can help with
inflammation, fight bacteria and may even lower blood sugar in people who have diabetes. The best thing about this spice is that you can add it to almost anything, including tea, coffee and hot chocolate! It’s also a great addition to Moroccan chicken, vegetable curries and carrot cake. - Ginger is not just delicious – it has a bold flavour that encourages efficient digestion, helps with nausea and contains powerful antioxidants, which may assist your body with fighting off colds and infections. Steep fresh ginger in hot water to make a tea or add it to a curry, your favourite biscuit recipe or soups.
- Rosemary is a great multi-purpose herb that contains iron, calcium and vitamins. It is also rich in antioxidants and is often used for its anti-inflammatory benefits. This wonderful herb adds a fragrant, savoury note to chicken and lamb dishes.
- Almost every herb and spice can improve your overall health, so make sure to keep your favourites on standby. For example, cayenne pepper can improve circulation, fennel helps with digestion and bloating, garlic (use it fresh to get the most benefits) can boost your immune system and sage may lower your cholesterol.
As you can see, embracing winter wellness at home can be both enjoyable and economical. By creating a personalised workout space, utilising the benefits of essential oils and keeping a pantry stocked with herbs and spices, you can maintain your health and well-being throughout the colder months.
