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Summer & Winter Paralympic Medallist

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My top tips for keeping active and staying healthy this winter

  • June 28, 2017

Liforce Osteopathy blog

My top tips for keeping active and staying healthy this winter

By Jessica Gallagher

As we head into the depths of winter I am hearing lots of grumblings of trying to stay healthy and active in the cold and I don’t blame you! Even as a Paralympic alpine skier (now track cyclist) who should be a fan of the cold the first thought that runs through my head when the alarm goes off and it’s cold and dark outside isn’t how excited I am to train…!

It can be hard in winter to stay motivated and productive and whilst we can’t change the weather we can change our mood and outlook towards it and we all know that preventing illness (hello winter cold and flu) is better than curing it so it’s important to maintain our healthy habits when we can.

During winter there are a few habits that we tend to forget about which are critical to our winter health care so today I want to share my top tips for thriving through winter.

1. Keep active and exercise!
We know that exercise produces those ‘feel good’ chemicals in our brain (serotonin and dopamine) and there is LOTS of research that shows keeping active improves wellbeing, your mood, reduces stress and anxiety along with plenty of other benefits so If the cold has scared you away from your usual outdoor activities it’s time to think differently (maybe time your walk for lunch time when the sun is most likely out) or try something new (that Pilates class you’ve always wanted to do). Remember exercise is about having FUN first and foremost with the incredible health benefits a lovely side product so make sure you get out there and move even if it’s just a little bit, 30 minutes a day is what’s recommended.

2. Nutrition

With cold weather usually comes comfort food and whilst tasty they don’t necessarily provide us with the nutrients that keep our immunity strong. Eating healthy plays a really important role in developing and maintaining a strong immune system to fight off the viruses and bacteria so make sure you help yourself stay cold/ flu free by maintaining a well-balanced eating style. My personal winter favourite is my slow cooker jam packed with veggies and bone broth for an easy and heart-warming winter meal.

3. Get your Vitamin D
Yep it’s called the sunshine vitamin for a reason! In winter it can be hard to come by so it’s no surprise then that limited sun exposure is the leading cause of Vitamin D deficiency which is why it’s important to get outside when you can. Our bodies need Vitamin D to absorb calcium, it helps keep our bones and immune system strong, and with only a limited number of foods that can provide our bodies with it the easiest way to find it is with some exposure to sunlight. Research says, on average 10- 15 minutes a day on multiple body areas (i.e. forearms and shins) will provide you enough. Note- You need bare skin exposure to soak it in! I like to wear a t-shirt with a vest so my arms are exposed to the sun but I keep my chest warm with my vest. The best of both worlds!

These tips are pretty simple and easy for us all to implement so any time you are feeling un-motivated remember this-  by creating good habits for ourselves we can ensure that we give our body it’s best chance for optimal health. So take the time to prioritise you and your health this winter.

(Winter sunshine in Melbourne!)

To learn more about Osteopathy or to make a booking visit: http://www.liforceosteopathy.com.au/#booking

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Chucking laps with my mates the swans & ducks. Som Chucking laps with my mates the swans & ducks. Sometimes they scare me because they move out of the way too slowly but almost every time I pass one I giggle to myself & think of Billy Maddison's famous line 'stop looking at me swannnn' 🦢🦆🦢🦆 
PS. Melbourne you're so damn pretty 👌
In my 10th year as @visionaustralia ambassador whe In my 10th year as @visionaustralia ambassador whether watching from home or sitting in the crowd at the Sidney Myer music bowl Vision Australias Carol's By Candlelight is by far my favourite event of the year. It's our biggest fund-raiser to help support VA's children services. The bonus of watching from home- you can sing as loudly as you want! 🎶 Merry Christmas  everyone & enjoy the show! This pic is a  throwback to 2018 Carols backstage with Alfie & William. 🎄🎁❤
If you wish to contribute you can donate at www.givetocarols.com
Yeah, that was fun. 👌🚣‍♀️ Yeah, that was fun. 👌🚣‍♀️
When you see someone with (a visible) disability w When you see someone with (a visible) disability what do you think? Do you see the ability in disability? 
(Rembmer there are lots of disabilities that are invidible too)
Love this campaign from the Australian Government (DSS) & delighted to be a part of it. See if you can spot me! 🎿
Happy International Day of People with a Disability. #IDPWD #disablesterostypes
I’m really proud to have been re-elected to the I’m really proud to have been re-elected to the @vision2020aus Board for my third term. Thank you to our member organisations who continue to trust in me and my passion for the eye health and vision care sector. I truly value the opportunity I have to help shape our sector for the benefit to those of us who live it. A special mention and thanks must go to our outgoing Chair, the Hon Amanda Vanstone AO. It’s been a privilege working with and learning from her these past 6 years. She has the most wonderful stories that I’m really going to miss listening to! We are very fortunate to be welcoming our newly elected Chair, the Hon Christopher Pyne (@pynechristopher) to Vision 2020 alongside Directors Associate Professor Heather Mack, Jane Schuller and Shaun Tatipata. I’m very excited to have these incredible people join the Board. We’ve achieved a significant amount in the organisations 20 years but there is plenty left to do! 

Instead of posting a boring Board photo 😂 here’s some images from when I travelled to Vietnam in 2012 to see firsthand the impact of the work of Vision 2020 Australia and its members. It was a life changing trip. These are the moments I got to witness a young girl, with avoidable low vision see clearly for the first time as she was given a pair of glasses that her single Father could not afford. They cost AUD$10. I’ll never forget the moment she put the glasses on, stepped outside to look at a tree and realise that she could see it. I was bawling my eyes out watching it and then I turned around and saw her Father’s face and his smile. His little girl could see. 😭💕 That smile will never leave my heart. The gratitude. The love. Everyone in the room's life changed that day. Everyone has the right to sight. ❤
📸 The legend that is @deansaffron
@13cabs have been a long time sponsor of mine & I @13cabs have been a long time sponsor of mine & I wanted to share this little graph I saw because even as a frequent customer of taxis I was completely unaware of the differences between providers when it comes to food delivery. I was super impressed to learn that they don't charge 30% commission to restaurants & cafes like others do meaning that money stays in the pockets of local business. Brilliant! ❤ #13things
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Summer & Winter Paralympic Medallist

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