Practical Steps to Winter-Proof Your Wellbeing

The winter can be hard on all of us, both mentally and physically. The short days, low temperatures and seasonal sickness can really take their toll. Combine this with tumultuous weather and the cold season can be a difficult time. 

We can ease the burden by taking practical and assertive steps to strengthen our bodies’, immune systems and minds during the darker days ahead.  

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1. Get enough light 

Our internal biological clock, or circadian rhythm, is the internal mechanism that dictates all of our physiology – that’s every single process that our body performs in order to stay alive. It’s mind boggling really. 

Our circadian rhythm works on a 24-hour cycle, releasing vital hormones to match our physical functions for specific moments in the day. All of the active processes in our bodies are compartmentalised to happen in the day and the restorative processes happen at night. The different levels of light in the day are vital signals to our circadian rhythm for our next physical process. In short, every aspect of how we function is controlled by the rising and falling of the sun and the light it produces. If we don’t get enough light – particularly morning light – then we become sluggish as our physical processes are thrown into disarray. With this, our minds and our bodies become vulnerable, we become prone to illness and injury, and our mood can take a downward turn. 

Light is a crucial and underrated element in keeping us healthy and happy – especially in the winter. I’ve taken to having my morning coffee in the garden, even when it’s cold, to soak up that morning light. Early walks are an excellent way to soak up the light but just getting outside as much as we can in the winter is an essential step we can take to help safeguard our wellbeing. 

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2. Exercise  

Exercise is obviously important at any time of the year. But in the winter, it can be helpful in supporting us against seasonal vulnerabilities. For example, if we exercise every day then we become less likely to succumb to seasonal viruses. Exercise also releases endorphins that can help manage SAD (Seasonal Affective Disorder) and keeping our body moving at a time of year when there’s a tendency to overeat and under-move can only be a good thing. 

We don’t all have to run marathons but if we push ourselves a little bit more everyday our minds and our bodies will reap the benefits. Setting realistic goals is vital and there’s a range of apps and websites out there that can help with this. Joining local exercise groups for support and motivation can be really effective too. 

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3. Cut back on the booze 

Again, we all know monitoring the alcohol we drink is sensible at any time of the year.  But in the winter, when our bodies and minds are more vulnerable, and we might be looking for quick fixes to difficult days, it pays to be mindful. 

Alcohol can contribute to an array of serious health concerns. It can also give a brief high and then a longer low as we essentially repair from the effects of the alcohol. It can cause an imbalance in our gut bacteria which can contribute to inflammation and low mood. Plus, as our bodies recover from over indulgence we are more vulnerable to seasonal bugs and viruses. 

Try to have a good chunk of alcohol-free days and when you do drink take it easy, paying attention to finish your drinks more slowly and drink less overall. We often kid ourselves that we need more booze than we actually do to have a good time and our bodies and waistlines will thank us if we limit our intake.

If you’d like to chat to someone about your drinking, you call the national alcohol helpline, Drinkline on Tel: 0300 123 1110.

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4. Eat well  

It’s a no-brainer really that eating well will help our minds and our bodies through the tough bits of winter and contribute to our overall wellbeing and health. I’m a fan of the Mediterranean Diet and its benefits are proven. However, I always make a little space for indulgences because life is pretty boring if we don’t have treats. 

I think www.mymediterraneandiet.diet is an excellent website for inspiration and motivation.   

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5. Make Connections 

Winter can feel long and lonely and we know that loneliness can seriously impact our health and wellbeing. It can feel exhausting making the effort in winter but if we’re paying attention to all the elements I’ve mentioned above it will be easier and it will be worth it. 

Use my list below to kick start some connections; 

1. Join a walking group www.ramblers.org.uk

2. Download the ‘Meetup’ app to find people near you who are doing things you love

3. Create a WhatsApp group with friends and acquaintances and explain that you’re looking to combat the winter blues by creating events that don’t centre around the pub. Propose a film night, encourage others to make suggestions

4. Google local night classes and try something new that will help you make connections and expand your mind www.findcourses.co.uk

5. Join a running club www.runtogether.co.uk

6. Train for an event www.letsdothis.com

7. Individually message all your close friends and get dates in the diary to see them

8. Learn a musical instrument www.takelessons.com

9. Join a choir www.somevoices.co.uk

10. Volunteer. It’s great way to meet people and give something back to your community – google your local volunteer centre. www.tcv.org.uk

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If you’re struggling with persistent low mood, then talk to your GP. You will never, ever, be wasting their time and they will be happy to listen and discuss lots of options with you. They may additionally signpost you to places that can also help and support you. This is what they are there for. 

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You can also call the Samaritans anytime day or night on Tel: 116 123

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You can find information on depression and mental health at www.mind.org.uk or www.depressionuk.org  - they can also direct you to peer support groups where you can chat with people who might have similar feelings to you.