Winter: What a feeling

Many of us shiver at the mere thought of winter, but it's not the high power bills or frosty mornings that have us trembling in our slippers. Instead, it's the threat of the expanding waistline, dried-out skin and endless sniffles that get us down. The chilly season doesn't have to spell the end of good health though - here are some ideas to keep the kilos down, the bugs at bay and your beauty routine ticking along.

Make soup a staple

Roast potatoes and hot puddings may be extra tempting in the colder months, but an easy way to ensure you don't overdo fatty foods is to eat more soup, either as a main or before a meal. Filling up on a low-kilojoule food will stop you from eating as much later on, but opt for one that isn't cream-based. The reward? Research has found dieters who ate clear soup before a main meal lost about 7kg a year more than those who didn't, so get slurping.

Sleep more

A great excuse to lie in on a Sunday morning. Numerous studies have found sleep deprivation can lead to weight gain, more snacking and a lazier lifestyle. Women who sleep five or fewer hours each night weigh, on average, 2.5kg more than those who get seven hours or more - so hit the snooze button again.

Walk your dog ...

or someone else's if you don't have one. It may be cold and dark outside but Fido needs exercise. A University of Missouri study has found people who walk dogs lose more weight than those who walk alone or with a friend, possibly because of the regularity of the exercise.

Drink more milk

People who get five servings of dairy a day or more have been shown to lose more abdominal fat than those who have only three. It's thought high levels of calcium, vitamin D and protein in dairy may increase fat-burning, so eating cheese, milk and yoghurt may help keep your waistline trim.

Bee beautiful

One of the best ways to protect your skin in the colder and drier months is to ensure you keep it moisturised. Make sure you lather up your face and hands and any other skin exposed to the elements at least once a day. Try a honey-based moisturiser and lip balm, as honey attracts and retains moisture, helping to stop scaly skin and chapped lips.

Forget the manicures

Fingernails are more prone to becoming brittle in the drier winter months, and a study from the American Academy of Dermatology found brittle nails are three times more common in women who use nail polish at least twice a month. So skip the polish and moisturise your hands and nails daily.

Beat the bugs

Stock up on potatoes and tomatoes. Both are a good source of glutathione, an amino acid which allows the body to make better use of disease-fighting vitamins C and E. Also, eat plenty of mushrooms to help keep your immunity up. Scientists at Tufts University in Massachusetts found white button mushrooms may raise levels of the hormone-like proteins, cytokines, and that may help protect against viruses such as cold and flu.

Fight with fish

Keep your health at its best by taking an omega-3 supplement or eating plenty of omega-rich fish, such as salmon. Scientists think the omega-3 fatty acid in fish oil, DHA, may help reduce inflammation in your airways, which would reduce the severity of symptoms such as a sore throat and stuffy nose when you catch a cold. So a regular dose could help make a common cold easier to bear.

Eat your porridge

Complex carbs prompt the brain to produce the happy-making hormone, serotonin, which may help you keep positive throughout the darker months. Slow-release carbs such as oats, wholegrain bread and pasta will help serotonin flow more steadily. Opt for porridge in the morning and you could get up to a three-hour mood boost.

Take a long weekend

Winter can seem interminably long if you can't get away to a tropical island, so take a day off on either side of the weekend instead. Taking several short breaks can be more beneficial than taking a long one, which may have something to do with the huge backlog of emails and work waiting for you on your return from a big break. Break up your routine at home, or stay across the other side of town for a night to have a change of scenery.

THE BIG D

Every winter there's talk about the benefits of vitamin D and the dangers of not getting enough of it. So what do you need to know? It's thought that up to 4 per cent of Kiwi women and 2 per cent of Kiwi men are vitamin D deficient, which can lead to weakened bones and may contribute to hair loss. The best source of vitamin D is sunlight, so it's recommended you spend two to three hours outdoors each week.

Milk products, eggs and salmon also have high levels of vitamin D, so make sure to include them in your diet. Getting plenty of sunlight will also help you avoid the murky depths of SAD - seasonal affective disorder - which is a severe form of winter blues that can strike when the temperatures are low. Sunlight and vitamin D levels are essential to maintaining a sunny temperament when there isn't much sunshine to be had, so stock up on both.