Winter is a time of hibernation for many, as we deal with dark mornings, early nights and far too many coughs, colds and viruses which can strike us down when we least need it. It’s a chance to hunker down, light those candles and practice your best hygge. But winter can also find some of us low on energy and mood.
Which is why we thought it was time we took a look at winter wellness and pull together some useful tips to help you stay healthy, full of energy and firing on all cylinders throughout the colder winter months.
Why Winter Wellness is Important
Maintaining good health over the winter has never been more important. Colds, flu viruses and even COVID-19 tend to be rife in the winter, as the cold weather can lead to us catching chills and being less effective at fighting viruses when the cold air enters our upper airways[i].
On top of this, the flu virus is actually known to thrive in cold and dry environments, with winter weather coupled with centrally heated homes meaning it can be even more of a problem during the colder months[ii].
A reduction in daylight hours can also be an issue for some people, leading to conditions such as seasonal affective disorder (SAD). This type of depression is often linked to reduced exposure to sunlight during the winter which can prevent the hypothalamus from working properly, leaving us lacking in melatonin and serotonin and throwing our circadian rhythm into confusion.[iii]
Support Your Immune System
With so many of us struggling with winter bugs, it is important to do what we can to help support our immune system so that we are in a better position to fend off common colds and flu viruses. One way to do this is by consuming foods rich in antioxidants, vitamins and minerals.
Did you know that citrus fruits can increase our production of white blood cells, whilst red peppers are packed with vitamin C? Broccoli provides a whole range of vitamins as well as fibre and antioxidants. The probiotics found in yoghurts and kefir are known to be beneficial for our microbiome, whilst even those little sunflower seeds are full of phosphorus, magnesium and vitamins B6 and E[iv].
If you’re struggling to find balanced nutrition in what you eat, you could try taking a winter wellness supplement as part of your daily routine to help you keep on top of your health. The Zenflore® and Alflorex® supplements by Precision Biotics® work to give the gut microbiome a helping hand to support the immune system.
How to Stay Active During Winter
Even in the cold depths of winter, it is still important to stay as active as possible. Exercising during the winter months has been found to be beneficial for the immune system, which becomes conditioned to working harder. It can also elevate how you feel by kickstarting mood-boosting endorphins, giving you more energy as well as topping up your vitamin D levels[v].
Exercise during the winter months does not have to be strenuous. Don’t fancy a triathlon?! Something as simple as a brisk winter walk in the cold fresh air can still do you the world of good, both physically and mentally. And if the weather puts you off venturing outside, there are still loads of indoor exercises that you can still enjoy, including yoga, Pilates, indoor cycling on a turbo trainer and other home workouts.
Prioritise Your Skin Care
Our skin can also suffer during the winter weather due to dry atmospheres both indoors and outside. It is important to ensure that your skin is cleansed of any built-up dirt and impurities, and that it is protected from UV rays all year round[vi].
Vitamin D is synthesised in the skin through sunlight and plays a big role in processes such as skin cell growth and repair. Some natural sources of Vitamin D include fatty fish, mushrooms and fortified foods such as milk, orange juice and cereal. Vitamin E has also proved to be important as it is a powerful antioxidant which can nourish and protect the skin[vii]. It is generally found in nuts, seeds, and green vegetables and can become an important part of the skin's barrier.
Make Time For Sleep
Winter in the Northern Hemisphere sees the nights draw in earlier plus it is dark until much later in the mornings, all which can affect our normal circadian rhythms. A lack of daylight can negatively impact on our energy levels, whilst turning up the central heating can also make it much more difficult to sleep well at night. It is therefore important to still keep your bedroom well ventilated and make sure that you get as much sunlight as possible during the day. So get up and throw those curtains wide open in the morning to feel properly refreshed and ready to take on the day![viii]
Poor sleep can also have a big impact on your physical and mental health and result in difficulty concentrating, memory lapses and mood swings, even making us more vulnerable to illness[ix]. Getting into a regular bedtime routine can therefore play a big part in ensuring the quality of your sleep. Try to stick to a set bedtime and make sure that you put away any blue screens like televisions and smartphones long before you go to sleep. Warm baths and calming music can help you drift off, as can relaxation techniques such as breathing exercises and stretching.[x]
Focus on Your Mental Wellness
We can often spend so long concentrating on our physical health that we overlook our mental well-being, but this is just as important during the colder months. A combination of factors such as shortened days, less sunlight, and sometimes a feeling of isolation from not getting out as much as we do in the summer can lead to fatigue and emotional challenges. Try making the time to get outside in natural daylight to take the dog for a walk or simply sit in the garden for a while to give yourself a boost of fresh air. This is the time of year where we really need a connection with loved ones, so don't be afraid to pick up the phone or arrange to meet for a coffee or a winter walk.
If you are concerned about your mental wellness this winter, then you might want to consider supplements containing ingredients such as magnesium to help deal with stress relief and other mental well-being issues.[xi]
Stay Well This Winter
We all want to stay well this winter, and just a few simple steps can put you on the right path to good mental and physical health. Combining exercise with good sleep, nutritious food, sensible skin care and a focus on your mental wellness can stand you in good stead to enjoy the winter and embrace a more positive mindset.
Sources:
[i] https://www.nm.org/healthbeat/healthy-tips/can-winter-make-you-sick
[ii] https://samaritanmedicalcare.com/why-the-flu-is-more-common-in-winter-the-science-behind-the-surge/
[iii] https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
[iv] https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
[v] https://www.better.org.uk/lp/winter-exercise-benefits
[vi] https://www.paulaschoice.co.uk/take-care-of-skin-during-winter
[vii] https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
[viii] https://troublesleeping.co.uk/sleep-and-mood-in-the-winter/
[x] https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
[xi] https://www.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety
