8 Winter Wellness Tips with a Maltese Diet Twist
This article offers expert tips to stay healthy during the winter months, with a focus on Malta's unique lifestyle and resources. Key recommendations include scheduling a health check-up, staying hydrated, keeping up with vaccinations, prioritizing quality sleep, managing stress, boosting vitamin D levels, staying active outdoors, and focusing on immune-boosting foods. Incorporating local elements like Maltese thyme, fresh gbejniet, and seasonal produce, the advice highlights the importance of small lifestyle changes to enhance well-being. Malta’s mild winters and vibrant culinary scene provide the perfect backdrop for maintaining health and enjoying the season.
"8 Expert-Approved Tips to Stay Healthy This Winter – Malta Edition"
As the cooler months roll in and days become shorter, it’s common to feel a dip in both physical and mental energy. But instead of simply bracing yourself for the seasonal challenges, why not take a proactive approach? Health experts recommend an "autumn health check-up" to prepare your body and mind for the months ahead. Here’s how to stay vibrant and thriving this winter, with a Maltese twist.
1. Schedule a Health Check-Up
Before the busy festive season takes over, book an appointment to review your health. Dr. Michael Zemenides, co-founder of the A-Z General Practice, advises, "Check your blood pressure, cholesterol, and vitamin levels, and ensure any long-term conditions are well-managed." A quick health review now can help you stay resilient against seasonal illnesses later. In Malta, many private clinics offer comprehensive health screenings—an excellent investment in your well-being.
2. Hydrate, Hydrate, Hydrate
With cooler temperatures, it’s easy to forget to drink water, but staying hydrated is crucial. Dr. Elise Dallas explains, "Our mucous membranes need hydration to protect us from airborne viruses." If plain water sounds dull, try enhancing it with Mediterranean flavours like fresh mint, lemon, or even a sprig of Maltese thyme. Restaurants across the islands are also embracing flavoured waters and herbal teas, so stay refreshed while dining out.
3. Stay Up-to-Date with Vaccinations
Flu and COVID-19 vaccines are your allies in staying healthy during winter. "Vaccinations reduce the risk of serious illness and hospitalisation," says Dr. Zemenides. Malta’s healthcare system makes it easy to access these, with many pharmacies and clinics offering walk-in services. Why not make it part of a day out? Stop by your local pharmacy for your jab, then reward yourself with a nourishing bowl of soup at a nearby café.
4. Prioritise Quality Sleep
Shorter days can disrupt your natural rhythm, leading to poor sleep. Dr. Dallas advises aiming for 7–9 hours of sleep each night. "Try to establish a routine, even on weekends," she suggests. To help, consider creating a calming bedtime ritual. A warm herbal tea—try chamomile or lemon verbena, both staples in Maltese households—can work wonders in preparing your body for rest.
5. Manage Stress with Purpose
Autumn routines can feel overwhelming, but finding ways to manage stress is key. "Chronic stress weakens the immune system," warns Dr. Dallas. In Malta, the slower pace of island life offers a natural antidote. Take 10 minutes each day to reconnect with yourself. Whether it’s a quiet walk along the promenade in Sliema or a moment of mindfulness by the sea in Mellieħa, embracing nature can help restore balance. Apps like Calm can also provide guided relaxation tools.
6. Boost Your Vitamin D Levels
With reduced sunlight in winter, it’s vital to maintain your vitamin D levels. "Consider a daily supplement of 10 micrograms and include foods like oily fish, eggs, and fortified cereals in your diet," recommends Dr. Zemenides. Thankfully, Malta’s culinary scene is brimming with options. Look for local restaurants serving fresh, vitamin D-rich dishes like grilled lampuki (dolphin fish) or eggs baked with spinach and herbs.
7. Stay Active Outdoors
Exercise is a natural stress-reliever and mood booster, but colder months can tempt us to stay indoors. Don’t let the chill deter you. "Even short walks in daylight can lift your mood," says Dr. Zemenides. Malta’s mild winters make it easy to stay active outdoors—explore the scenic trails in Buskett Gardens or enjoy a sunny stroll along the Dingli Cliffs. Many restaurants in these areas offer healthy, seasonal options to refuel after your walk.
8. Focus on Immune-Boosting Foods
What you eat plays a huge role in your winter health. Dr. Zemenides suggests prioritising seasonal, immune-supportive foods like leafy greens, root vegetables, berries, and whole grains. In Malta, you’re spoiled for choice with local produce. Incorporate fresh gbejniet (Maltese cheese), pumpkin, and spinach into your meals. Many restaurants on the island feature hearty, health-conscious dishes like vegetable soups, quinoa salads, and grilled fish that cater to a wholesome winter diet.
By incorporating these expert tips into your lifestyle, you can make this winter not just bearable, but enjoyable. From staying hydrated to savouring the best of Malta’s seasonal cuisine, small changes can lead to big improvements in your health and happiness. So, embrace the cooler months with confidence—and maybe a warm cup of herbal tea. Cheers to a healthier you!