Shorter days, chilly weather and nasty bugs galore – yes, the months ahead can be the most challenging time of year for both body and soul. But you can make simple lifestyle changes now to ensure it remains a happy, healthy season
It’s a time for hunkering down under cosy blankets, warming hot chocolate and plenty of gatherings with friends and family. But winter also comes with its health challenges, as respiratory viruses make themselves known, while shorter days and less sunshine make it harder to exercise and go for walks outdoors.
It can be a difficult time of year mentally, too. ‘Darker days and bad weather can be a drag on our mood,’ says health psychologist Joanna Konstantopoulou (healthpsychologyclinic.co.uk). ‘For some, this can be worse than just feeling down – conditions such as SAD (seasonal affective disorder) can be debilitating.’
This year, we’re expecting things to be even harder with the cost of living crisis affecting so many, not to mention Covid-19 still to contend with.
But don’t despair – a little preparation can see you through the season with greater ease, helping you to ward off bugs, recover more quickly if you do pick one up, and feel more mentally resilient and positive. We asked the experts for their top tips to upgrade your winter wellbeing…
Prime your IMMUNE SYSTEM
We tend to pick up viruses more often in winter, thanks to the colder, drier air, plus more indoor mixing, says Dr Jenna Macciochi, immunologist and author of Your Blueprint For Strong Immunity (drjennamacciochi.com). But, she says, preventive healthcare can make a big difference to how you experience illness and recovery.
‘Genes inside our immune cells are under seasonal control, responding to factors such as air temperature and hours of daylight,’ explains Dr Macciochi.
‘Our diseasefighting abilities are not as strong during winter, not only because we’re getting less vitamin D from sunlight (vitamin D is a key regulator of immune function and an important component of our defence against viruses) but also because sunlight allows our immune cells to move around more easily and do their job more effectively.’
To compensate, we need to prime our immune system by focusing on all areas of a healthy lifestyle. This also reduces our chances of having chronic low-grade inflammation, which can cause symptoms such as tiredness, aches and pains, and brain fog. Dr Macciochi advises on the action to take now…
REVIEW YOUR DIET
What is your overall, habitual diet? You might eat well one day but then have two or three where you replace healthy meals with processed, nutrient-poor foods. This can create nutritional deficiencies that affect the immune system – because all the key vitamins, minerals, fibre,
