Top Supplements to Support Your Health This Winter

Winter can take a toll on skin, hair, physical and mental health.

Maintaining good overall health can be a challenge at the best of times. Even if we try and do all the things recommended by health professionals – eating a rainbow of fruit and vegetables, getting sufficient sleep, exercising regularly, maintaining social relationships, and prioritizing self-care, the ‘winter blues’ can still make an appearance.

There are some specific winter supplements that can really help with our overall well-being during the colder months of the year.

Vitamin C

Probably the most well-known vitamin, Vitamin C is a powerful antioxidant that is a great immune system ally. While it can’t prevent illness, it can shorten the time of a viral infection and reduce the severity of symptoms. It is also good for maintaining skin health.

Zinc

This mineral helps the immune system to fight off viruses and bacteria. It is important for antibody production, one of the vital parts of our immune defence. Studies show that zinc may shorten the length of a cold and decrease cold symptoms if taken at the very onset of cold symptoms.

Vitamin D

Winter daylight hours are shorter, and we spend less time outside with less sun exposure. Vitamin D is essential in hormone regulation, digestion, mood, and immunity. Some people are more prone to Seasonal Affective Disorder (SAD) during the winter months, and a lack of Vitamin D has been linked to this disorder. Less sun exposure on our skin means our body makes less Vitamin D over the winter months. Vitamin D3 is the most absorbable form of Vitamin D and taking a supplement of this vitamin over winter can help replenish your body's levels, supporting overall health and immune function.

Probiotics

Good bacteria in our gut are a key component to immunity. An imbalance of non-beneficial gut bacteria can mean we are more susceptible to illness. Taking a probiotic supplement is important after a course of antibiotic treatment and a supplement through winter can keep the proper balance of beneficial bacteria in the gut. More and more studies are showing that probiotics may have a role in decreasing the incidence, duration, and severity of some viral illnesses.

Hyaluronic acid

The cold outside air and indoor heating during winter can make skin very dry. Hyaluronic acid is found in the skin, eyes, and fluid within the joints. It helps increase the moisture content in the skin and improves wound healing. It can be taken as an oral supplement or applied topically as a serum or moisturizer to provide hydration on the surface layers of the skin.

B complex

B vitamins are involved in energy production, regeneration of skin and muscles, and cell renewal. They are very calming for the nervous system and may aid the body’s ability to cope with stress, help increase mood and decrease anxiety and depression. Taking a B vitamin complex can be very restorative after a bout of sickness or when energy levels are low.

Disclaimer: This article provides general information only. It is not intended as medical or health advice and should not be relied on as a substitute for consultation with a qualified healthcare professional who understands your individual medical needs.

Swallowing difficulties (dysphagia)

Causes of swallowing difficulties

Swallowing difficulties can happen at any age. There are a wide range of causes for them, including:

some medicines, such as antipsychotics
heartburn and acid reflux
cancer, such as mouth or throat cancers
nervous system or brain disorders
muscle disorders
blockages or structural issues with your mouth, throat or oesophagus.

Symptoms of swallowing difficulties

Symptoms of swallowing difficulties may include:

coughing or choking when eating or drinking
bringing food back up, may be through your nose
the feeling that food is stuck in your throat
having issues chewing your food
problems with dribbling.

Swallowing difficulties can cause weight loss, dehydration and chest infections.

Diagnosing swallowing difficulties

Let your healthcare provider know if you have swallowing difficulties. They will ask you about your symptoms and check if any other health conditions you have may be the cause.

Your healthcare provider may refer you to a specialist for tests. These may include a:

gastroscopy—a camera is passed down through your mouth to look at your throat and stomach
swallowing study—your throat and stomach are x-rayed as you swallow small amounts of food.

Treating swallowing difficulties

How your swallowing difficulties are treated depends on the cause and how severe it is. Treatments may include:

medicines to treat acid reflux
swallowing therapy with a speech and language therapist
making changes to what you eat and drink, such as softer foods and using thickener in drinks
using special spoons, plates and cups
surgery to widen your oesophagus.
using special medication lubricants eg Gloup to help make it easier to swallow tablets etc. For more information click here.

Self care for swallowing difficulties

As well as seeing your healthcare provider, the following tips may help you to get food or liquids into your stomach.

Sit upright in a chair—at a table is best.
Have regular small meals instead of the main large meals.
Eat or drink small mouthfuls at a time.
If your voice is gurgly when you eat or drink, give a small cough to make sure your airway is clear.
Wet food will be easier to swallow as dry food can catch in your throat.
If your food has 2 consistencies, such as fruit in juice and cereal in milk, try to mix it into 1 consistency, or eat the solid and liquid portions separately.
Concentrate on eating and avoid talking.
Hot, ice-cold or fizzy liquids are easier to swallow than room temperature liquids.
If you are told to have thickened liquids, avoid ice-cream and jelly as they thin before swallowing.
Drink from the top half of you cup to avoid tipping your head back.

Have a look at our range of Gloup medication lubricants here which can help with difficulties swallowing tablets...

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