Simple Ways To Stay Healthy & Always Feel Your Best


The first few weeks of the year are always the hardest. Long nights, cold days, empty bank accounts, festivities and endless prosecco a distant dream, too many germs doing the rounds and leaving us feeling a little worse for wear… It’s no wonder we’re all feeling a little blue. Few of us can afford days wrapped up in bed recovering from feeling rough, instead just needing to ‘get on with it’ and continue keeping all those balls in the air. (Work, family, friends, commitments, hobbies, Netflix…) So how can we look after our body and mind during the glumest few months of the year, ensuring we stay healthy and feeling fabulous right the way til spring?


Filling your body with goodness helps to keep lethargy and illness at bay. Our digestive system contains more than 70% of the body’s immune system cells and billions of bacteria that work hard to help stop toxins and harmful substances passing into the body, so stock up on fruit and vegetables and add a little probiotic into your diet if you can; they’ve been proven to aid the immune system and keep the body functioning as it should, which is all the more important during winter. Green smoothies are always a good idea too!


Is there anything more pleasurable than wrapping up in a blanket on the sofa with a cup of tea and a great book? While there’s little on the box and even less of a reason to venture outside once the sun goes down, enjoy some downtime and peel yourself away from all electronic devices. A little ‘me time’ can do wonders for your mind and leave you feeling contented, ready to face the rest of the winter months with a spring in your step.


Getting a great night’s
sleep always helps us to feel refreshed and ready to face the day, but
in the winter months it’s even more important; sleep helps our body to
work at its optimum and fight off potential infections as a result.
There’s a reason you always get sick when you’ve not been sleeping well
or have been burning the candle at both ends! Invest in a supportive
pillow and new bedsheets, and bed is a place you’ll want to spend as
much time as possible.


Baths are not only a great way to pass the time on a cold winter’s evening, but they can also help from a health point of view too. If you pop in a menthol bath oil it can help clear your airways and relieve congestion (especially if you’ve been feeling a bit sniffly,) while adding some magnesium salts can help to alleviate everything from insomnia to skin complaints. The warm water can help to relieve tension and soothe stiff, achy muscles – so make it a regular weeknight date, soaking away your stresses and helping to treat your aching body simultaneously.  


For so many years I’ve relied on Covonia cough syrups and lozenges to help treat symptoms and tackle a nasty cough. There are so many variants of Covonia cough syrups to choose from (I’ve tried them all!) and there’s a tailored solution to every glum situation. I’m also a big fan of tasty berry flavoured lozenges, which help to soothe sore throats and reduce tickliness on the go. These are ALWAYS in my kitchen cupboard! (PS – always read the label *winky face*)

If you’ve been suffering with a winter-time cough (or just for future reference when we all inevitably come down with it!) there is something you can do to alleviate the discomfort. Dr Sarah Jarvis says: “Being proactive and treating your cough with a tailored treatment is the best thing you can do. The right cough mixture can work to relieve your symptoms while your immune system fights off the infection. Cough syrup won’t cure a viral infection (nor will anything else, including antibiotics) but it can offer relief. A dry cough can be treated with a demulcent, which can help by coating the throat, while chesty cough can be relieved with an expectorant cough mixture to help loosen the phlegm and make it easier to cough up from the airways.”

FEEL THE POWER with Covonia! If you need help with a day-time dry cough, try Covonia Dry & Tickly Cough Linctus (active ingredient Glycerol BP 1.36g in case you were wondering!) which provides soothing relief of dry coughs and sore throats. For relief from a day-time chesty cough, Covonia Chesty Cough Mixture Mentholated contains two expectorants (Squill and Liquorice Liquid Extract) along with menthol, all proven to provide effective relief of troublesome chesty coughs. Rather ingeniously, Covonia Hot Dose Cough & Cold Syrup can provide powerful comforting relief when you need it most, especially before bedtime; when mixed with just 15ml of hot water it delivers a unique hot ‘shot’ sized dose for sipping.

Don’t let those lurgies get the better of you…

Find out more on their website:
(Always read the label before use and consult a doctor if your symptoms persist.)

Covonia Dry & Tickly Cough Linctus RRP £4.89, Covonia Chesty Cough Mixture Mentholated RRP £4.75; Covonia Hot Dose Cough & Cold Syrup RRP £5.99.

Dr Sarah Jarvis does not endorse any brands or medicines. 

This is a sponsored feature in partnership with Covonia; all opinions and recommendations my own. 


Features PR samples unless otherwise stated. To read my full disclaimer, click here.  



  1. Candice Petersen
    February 27, 2018 / 8:46 am

    Thanks for sharing your great tips!Candice |

    • Hayley Hall
      February 28, 2018 / 8:17 am

      You're welcome Candice!

  2. Alison Harriman
    February 28, 2018 / 4:34 pm

    This is timely. My OH is on his second heavy cold in as many months, which he will no doubt pass onto me like he did the last one. Its so unusual for him to get a cold or flu, I can't help but wonder if the germs are getting stronger or our immune systems are getting weaker! I think he will like the Covonia lozenges; the stronger the better works for him.

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