Winter Wellbeing: Suggestions for Staying Healthy and Balanced
Prepare for Winter’s Challenges
Acknowledge the seasonal changes and how they might impact your mood, energy, and routines.
Tip: Set small, achievable well-being goals to stay mindful of your health during the colder months. Consider keeping a winter wellness journal to track your progress and mood. It’s easy to become sluggish.
Focus on Nutrition for Immunity
Add seasonal, nutrient-rich foods to boost energy and immune function.
Fact: Red peppers have far more vitamin C than oranges!
Tip: Pay attention to your diet in the winter. Eating too many comforting carbs or drinking too much coffee is easy. Look for citrus fruits and dark leafy greens. These provide essential vitamins like Vitamin C and help strengthen your immune system during cold and flu season.
Try: Add warming foods like soups, stews, and herbal teas to your meals for comfort and nourishment.
Mind your Vitamin D levels
During winter months, it can be hard to maintain vitamin D levels. This vitamin is essential for bone health, mood regulation, and immune function.
Fact: Adults need 15 – 20 microgrammes per day.
Tip: The best sources are always natural, from sunlight to diet. Dietary sources include fatty fish (salmon, mackerel, sardines), milk, and yoghurt. This is definitely one to watch if you are vegan.
Try: getting a blood test if you think you might be low on Vitamin D.
Stay Active
Regular movement is essential for physical and mental health during winter. Exercise boosts the immune system, reduces inflammation, and helps us all get over winter bugs faster.
Fact: Regularly exercising people show a much more robust immune response to vaccinations.
Tip: If the weather is too cold, find enjoyable ways to stay active indoors, like yoga, Pilates, or home workouts. On clear days, go for brisk walks outside to get fresh air and sunlight, which can help boost your mood.
Try an exercise class or use a personal trainer to be accountable to other people. When you feel accountable, you are more likely to actually turn up and work out!
Prioritise Mental Health
Be mindful of your emotional well-being during winter, when mood dips are common due to shorter days and less sunlight.
Fact: Up to 20% of people suffer from the winter blues (milder forms of Seasonal Affective Disorder or SAD).
Tip: Practice mindfulness or meditation daily, even for a few minutes. These exercises can help reduce stress and keep your mind clear and focused. Let’s show you the simplest breathing exercise that exists (demonstrate)
Try: Incorporating a daily gratitude practice to help shift your focus towards positivity during the winter blues.
Use Light to Your Advantage
If you struggle with low mood or energy in winter, consider light therapy or spending time in natural sunlight whenever possible.
Fact: Light therapy (SAD lamps) is an effective treatment for SAD in 60-80% of people. The light needs to be 10,000 lux for at least 30 mins daily.
Tip: Position yourself near windows during the day to get as much natural light as possible. If you’re indoors for long periods, consider buying a SAD lamp.
Build Social Connections
Winter can sometimes feel isolating, especially when people spend more time indoors.
Fact: Positive social encounters stimulate the release of oxytocin in the body – a hormone that reduces the natural stress response and the amount of cortisol in the body. It’s not been called the cuddle hormone for nothing!
Tip: Try to stay connected with friends and family through virtual meetups and in-person gatherings. Having regular social interaction can be a significant boost for mental health.
Try: Organise group activities like winter walks with friends to maintain a sense of community.
Practice Self-Compassion
Winter can be a time to slow down and focus on self-care.
Fact: the evidence conclusively shows that self-compassion positively impacts resilience and productivity.
Tip: Don’t push yourself too hard—be compassionate with yourself if your energy levels dip. Sometimes, resting and cosying up with a book or enjoying a quiet evening indoors is what your body needs.
Try: Create a soothing winter evening routine—light a candle, make a nice drink, and relax with calming activities like journaling or reading.
Keep Moving Towards Spring
As winter ends, reflect on what worked for you and what could improve for future winters.
Fact: more light boosts our natural serotonin levels and or feelings of well-being.
Tip: Take time to acknowledge any positive changes or habits you’ve developed. Think about transitioning these wellness practices into spring and beyond for year-round health.
Try: Set new seasonal goals as you move into spring, focusing on fresh starts and maintaining your overall well-being.
These suggestions offer practical and flexible ways to maintain your physical, mental, and emotional health throughout the winter. Choose what resonates with you and adapt them to fit your lifestyle.
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