8 steps to encourage Winter Wellness
1) Bring me sunshine
Thanks to our circadian rhythm, a lack of sunlight can make us feel sluggish and tired. However, sunlight can be hard to come by during the winter months, particularly if you work long hours inside during the day.
If this sounds like you, take advantage of your breaks and get some sunlight whenever possible. If you work in an office, consider positioning your workspace closer to a window if you can. Some people, particularly those who suffer from the seasonal affective disorder (SAD), find using a lightbox or SAD lamp helps boost their mood during the dark winter months. Click here to view the best SAD lamps on the market.
2) Get outside
Aim to spend a few minutes outside each day, even if it’s cloudy and dingy, your body and mind will thank you for it. There really is no substitute for fresh air and natural light. Try and use your lunch break to get outside for a short walk whenever possible.
The NHS says during winter we should aim to regularly eat vitamin D-rich foods such as eggs, meat and oily fish. The lack of sunlight between October and March means many of us develop a shortage of this essential nutrient which is normally produced via exposure to sunlight.
3) Get some exercise
Darker evenings can make it hard to feel like going out after finishing work; curling up on the sofa with a nice warm drink seems more inviting! The temptation to binge on festive food, combined with the dark evenings means our motivation to keep to usual exercise routines is under pressure.
In addition, cold, wet weather can keep you from getting outside at the weekend and carrying out activities that would usually qualify as exercise, such as gardening or taking the dog for a long walk. Try to keep up such activities whatever the weather or replace them with indoor forms of exercise if you can.
Click here to view our Walking guide
4) Try not to hibernate
Dark, cold and wet weather can make the prospect of staying in bed under the duvet at the weekend even more appealing than usual. However, just as too little sleep can make you tired and sluggish, the same can be said for too much sleep. Sleeping in for prolonged periods over the weekend not only leaves you with less time to enjoy your free time, but it can also have a knock-on effect on your sleep patterns during the week.
5) Get some sleep - quality AND quantity
While we’ve all heard about the ideal eight-hour sleep, actual requirements can vary significantly from person to person. The Sleep Council recommends somewhere between seven and nine hours of sleep is optimal. The NHS advises finding out how many hours sleep you require as an individual, and then aim to achieve that each night. How? Are you waking up feeling refreshed? If not, change your pre-sleep routine and reduce any factors which may be interfering with deep restful sleep...caffeine past 14.00 is a common culprit. Too much alcohol or late night eating are others.
Click here to view our guide to improving your sleep
6) Comfort eating
We all get the urge to hibernate in the winter. During the colder months, most of us prefer to eat warming, carb-heavy comfort foods that aren’t always good for us, while avoiding the salad that we craved in June. Many sleep experts agree that there’s a biological reason for this. During the winter, due to the darker days, production of the sleep hormone melatonin increases. In humans, melatonin also stimulates appetite, which helps explain that nightly desire to dive for the digestives.
Eating a big, stodgy meal in the evening means your body has to work harder to digest it, and going to bed on a full stomach can keep you awake for longer and disrupt your sleep cycle, which has a knock-on effect on your wellbeing the following day. Hearty winter meals can still be enjoyed, just try to eat your biggest meal as early in the day as possible and keep your portion size under control.
Click here to visit the British Dietetic Association website. It has a variety of healthy winter recipes along with helpful advice on sustainable diets and food facts.
7) Stay hydrated
You should still aim to drink eight glasses of clear liquids each day, try having a glass of water at the same time as every hot drink. Not enough water can lead to dehydration, lethargy and poor concentration and any extra sugar consumed can result in blood sugar fluctuations, weight gain and decreased energy levels.
A water bottle with measures on the side is a great way to track you water intake, click here to buy.
8) Avoid winter bugs
Winter usually means colds and flu and being ill interferes with our appetite, energy levels, sleep and mood. Vitamin supplements can help give us a boost along with maintaining a healthy balanced diet. Practising good hand hygiene also goes a long way towards preventing catching and spreading viruses, so stock up on those antibacterial hand gels and tissues.
Click here for tips on how to boost your immunity this winter.
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