We are coming up to that time of the year again and already I'm seeing people struck down by colds and flu. Here are my best tips for staying healthy over the winter season!

1. Drink your lemons

Lemon is the ideal food for restoring acid-alkali balance. Drinking freshly squeezed lemon juice in water, or adding it to tea, salad dressings (in place of vinegar), baking or cooking, helps maintain the body's internal "climate" at a pH which supports healthy bacteria instead of the viruses and harmful bacteria which thrive in more acidic environments.

2. Get a full night's sleep

Everybody's different: your body may need anywhere from 6 to 10 hours of sleep each night. Whatever your personal sleep requirement is, get it! Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol), keeping weight down, clear thinking and reasoning, improved mood, and vibrant, healthy skin.

3. Drink plenty of water

This is almost, but not quite, a given; most headaches occur because despite the number of reminders, people still aren't getting enough water! Headaches and thirst are both signs of dehydration. You should be drinking, 1.5-2ltrs a day.

4. Stop drinking coffee

Coffee is one of the worst things you can do for your immune system and your health. Caffeine robs your body of minerals and vitamins, and it dehydrates you. If you drink coffee, make sure you add one glass of water per cup of coffee.

5. Stock up on raw fruits and vegetables

They are packed full of antioxidants, vitamins, minerals, fibre and enzymes. The nutritional content that you receive from raw fruits and veggies is unparalleled. Many vitamins, including C, are antioxidants and will protect you from damage by toxins in the environment. Dark-coloured produce (berries, kale, broccoli) tends to be higher in flavonoids, polyphenols and other antioxidants.

6. Get outside!

Get outside for a walk, bike, run.  Exercise can make a noticeable difference to your health and happiness by releasing endorphins. Most of us spend 90% of our lives indoors, inhaling dubiously filtered air and other people's germs, so take every opportunity to get outside. Time spent outdoors in the cold also stimulates the thyroid gland.

7. Nurture yourself

Make sure you take time to yourself, spend some time with friends, and indulge yourself in a massage, a hot bath, or an energy work session when you want one. Our bodies respond to our emotions - if you're feeling harassed and anxious, it can manifest in a sore throat or a cold. Pay attention to warning signs of sore throat or exhaustion so you can keep them from getting worse. Take a "mental health day" every few months to make sure your emotional needs are met. When you're happy, you're far less likely to get sick.

For the best way to nurture yourself we are running our annual Women’s’ Retreat, in Martinborough over Queens Birthday Weekend 3rd – 6th June.  This is the perfect way to relax, rejuvenate and revive with like minded women in the luxury of Brackenridge Country Retreat and Spa.  For more details check out our website www.mybod.co.nz or flick me and email.

About the author

Rae Ng is a REPS registered Personal Trainer and has been working with people one on one and in small groups since 2003. Rae specialises in helping people to rehabilitate from injury, manage stress and weight loss.