How to beat the winter blues

Harry, 7, and Olivia, 9, revel in a muddy playtime. Photo / Chris Loufte

Don't stay huddled around the heater as the mercury plummets. Eat well and get out for some exercise.

Want to beat the winter ills as the cold snap bites?

Then get outside during the cooler months, especially in those brief moments when the sun manages to make its presence felt.

One of New Zealand's top vitamin D experts says the cheapest and easiest way to bolster your immune system, in the process warding off coughs and colds, is stripping down to a T-shirt and going for a walk.

Massey University's Vitamin D Research Centre co-director Dr Pamela von Hurst said most people who had enjoyed a good dose of sun over summer would be protected for at least the start of winter.

But from July onwards natural stores started to drop and it was important to replenish flagging supplies for good health.

"So if you're brave enough to expose your skin the best thing you can do is put on a T-shirt and go for a brisk walk in the middle of the day for an hour a couple of times a week," said von Hurst.

There was also emerging evidence on the effect of vitamin D to counter Seasonal Affective Disorder, a depression triggered by less sunlight, she said. Substituting the walk for an over-the-counter vitamin D supplement from June through to September was not a bad alternative. Von Hurst, a senior lecturer in nutrition, said as well as keeping active, it was important to have a diet packed with fresh produce.

"Those who eat a wide variety of coloured fruit and vegetables are healthier, have better immune systems and tend to have better resistance to disease," she said.

And if fresh vegetables were limited in supply there was nothing wrong with getting them from the freezer.

"Peas, for instance, because they're virtually snap frozen on the field they actually retain a lot more of the water soluble vitamins than vegetables that have been sitting around on the supermarket shelf for a few days under lights."

Von Hurst said any meal with a tomato base which included onion and garlic was also good to keep healthy as well as enjoying citrus and kiwifruit to bolster vitamin C.

Bolster your seasonal immunity

Claire Turnbull, nutritionist at Healthy Food Guide, has provided her top five tips for readers to stay healthy.

Get into seafood:
Zinc has a vital role when it comes to immunity, helping ensure the white blood cells are healthy.

Eat your fruit and veges:
Eating food rich in vitamin C can reduce the length and severity of a cold. Vitamin C helps production of white blood cells and antibodies.

Get more zzz's:
Adequate sleep bolsters your immune system.

Care for your digestive system:
Many things affect the health of your gut, but one unusual thing to try is fermented foods such as kimchi, sauerkraut, kefir and kombucha.

Try winter warmers:
Get your crock pot on! Red meat is a great source of iron, vital for immunity.

Join the conversation on the Herald Life Facebook page