Stay well this winter with our essential guide—from flu jabs to skin savers—tailored for South African winters.
Discover how to thrive during the chilly months with our winter health checklist, your go‑to guide for staying energised, protected and pampered all season long. This checklist covers every essential step you need to enjoy a vibrant, healthy winter. Our tips will keep you feeling warm and well—even when the mercury dips.
1. Fuel Your Immune System with Winter Superfoods
A well‑balanced diet is your first line of defence. Nutrition professionals recommend:
- Citrus fruits (oranges, grapefruit) for vitamin C
- Leafy greens (spinach, kale) rich in antioxidants
- Fatty fish (salmon, mackerel) for omega‑3s
- Nuts and seeds for vitamin E and zinc
These foods help stave off colds and flu by bolstering immune cell function.
2. Stay Hydrated—Even When It’s Cold
Dry indoor air and heaters can sap moisture from your body. Aim for at least 2 litres of fluid daily—water, herbal teas or rooibos—and limit diuretics like coffee and alcohol. Staying hydrated supports mucosal barriers in your nose and throat, making it harder for viruses to gain a foothold.
3. Protect and Pamper Your Skin
Winter’s low humidity can leave skin parched and prone to cracks. To keep your barrier strong:
- Moisturise twice daily with a rich cream containing hyaluronic acid or ceramides
- Shorten showers to under 5 minutes and use lukewarm water
- Apply a serum with vitamins A, C and E before moisturiser to lock in nutrients
- Don’t skip SPF—UV rays still penetrate clouds
4. Keep Active and Safe Indoors
Regular exercise not only boosts circulation and immunity but also elevates mood. Aim for 30 minutes of moderate activity—brisk walks, home workouts or yoga—at least three times a week. If venturing outdoors, layer up and choose non‑slip footwear to prevent falls on wet or icy surfaces.
5. Prioritise Your Vitamin D Levels
Shorter, colder days mean less sun exposure, risking vitamin D deficiency, key for bone health, immunity and mood regulation. Registered dietitian Kelly Scholtz recommends:
- Sunlight: 10–15 minutes on arms and face, midday when possible
- Diet: oily fish, egg yolks, fortified dairy or plant milks
- Supplements: as advised by your GP or pharmacist.
6. Prepare for Load‑shedding and Stay Warm
Even Eskom warns of potential winter supply strains, it’s vital to have a backup plan:
- Stock warm blankets and hot‑water bottles
- Invest in rechargeable lanterns and power banks
- Layer your home: heavy curtains and rugs trap heat indoors
- Plan cooking: have a gas stove or portable grill ready for power outages.
Winter in South Africa brings unique health challenges. Tick off this checklist— immune‑boosting diet, proper hydration, skincare, exercise, vitamin D and winter‑proof heating—you’ll navigate the cold months feeling your best. Share these tips with your loved ones and make this winter your healthiest yet!
Also read: Aphelion Explained: Why Gauteng’s Cold Snap Isn’t a Severe Front but a Winter Phenomenon
