As the days grow shorter and the temperature drops, it’s normal to feel a shift in energy and motivation. The darker months can challenge physical and mental well-being, with an increased chance of developing colds and the “winter blues.”
Below, we’ll cover practical strategies to help you care for your immune system, maintain physical activity, eat well, and protect your mental well-being as daylight dwindles.
Bolster Your Immune System
Winter inevitably brings an uptick in colds and flu, so supporting your immune system should be a top priority. The first line of defence is vaccination; consider booking your annual flu jab and, if eligible, your COVID-19 booster through your GP or local pharmacy. The vaccines significantly reduce the chance of severe illness and help protect vulnerable people around you.
Maintaining regular hand washing and disinfecting high-touch surfaces, such as phones, can help limit the spread of viruses. Aim to keep rooms at home warm while maintaining good ventilation to strike a balance between comfort and air quality. Using a humidifier can help stop dry air from irritating your throat and sinuses.
Incorporate foods rich in vitamin C (like peppers and citrus fruits), vitamin D (especially from fortified foods or supplements during low-sunlight months), and zinc (found in nuts and lean meats) to boost your immunity over the winter. Opting for warm, nourishing meals such as soups and porridge helps maintain hydration and provides steady energy.
Maintain Physical Activity
Those who work indoors on a fully remote or hybrid schedule should try to get out during daylight hours for a lunchtime stroll. Exposure to natural light during the day helps boost vitamin D levels and regulate your circadian rhythm. Indoor workouts can be a great alternative on gloomy days. Bodyweight routines and yoga can keep you active without leaving home.
Try adjusting your expectations for winter rather than giving up on exercise altogether. Lower energy levels are normal, so the goal is to maintain a baseline of movement that keeps you feeling good. Building a habit of strength and mobility training also pays dividends by supporting joint health and preventing stiffness that can result from prolonged periods of indoor activity.
Nutrition and Energy
If you find it challenging to manage your weight over the winter months, avoid extreme dieting. Sustainable changes, such as mindful portion sizes and consistent meal plans, are more effective. For those struggling with long-term weight issues, weight loss injections could be helpful when combined with healthy lifestyle changes and professional guidance.
Instead of restricting your calorie intake to avoid weight gain, try focusing on incorporating leafy greens and root vegetables into your winter meals. Batch cooking soups and curries saves time and makes it simpler to eat well during busy weeks. While salads may seem less appealing, warm grain bowls or roasted vegetable dishes can fill the gap. To stay hydrated, opt for herbal teas and hot water with lemon to avoid sugar crashes.