As the last of the leaves fall to the ground and autumn ends, we face long months of darker, colder days ahead of us. Whilst the bustle and cheer of the festive season keeps many of us busy up to the new year, it’s not uncommon to feel a shift in energy levels and mood. We may feel more tired and withdrawn and feel the need to hibernate as many animals do at this time of year.
The transition from autumn to winter brings different challenges compared to moving from summer to autumn. In many ways, the start of autumn is all about re-establishing routines after the long, light-filled days of summer, whereas winter emphasizes coping with shorter days, darker evenings, and colder weather. It’s a time of year when we have to find ways to stay motivated and boost immunity against winter bugs and for some, it means coping with Seasonal Affective Disorder (SAD).
The foods and strategies also differ – the thrill of autumn brings seasonal produce like squashes and apples, whereas winter calls for warming, nutrient-dense meals like hearty stews, root vegetables, and immune-boosting spices such as ginger, turmeric, and cinnamon. The focus shifts to maintaining energy, mood, and vitality during the darkest, coldest months of the year.
If you struggle with the winter months then this blog is for you. Read on for tips on staying motivated and healthy during the winter.
Understanding Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder, often referred to as the “winter blues,” is a form of depression that typically occurs during the darker months. Around 1 in 20 people in the UK are officially diagnosed, yet it’s thought to affect many more. The exact cause of seasonal affective disorder (SAD) is unclear, but it’s linked to reduced sunlight exposure.
Sunlight stimulates the hypothalamus, which regulates mood, sleep, and appetite. In people with SAD, less light disrupts this process, possibly due to:
- Increased melatonin, a hormone that makes you sleepy.
- Decreased serotonin, a hormone affecting mood, appetite, and sleep.
- A disrupted body clock (circadian rhythm), as low light levels in winter interfere with biological timing.
Symptoms can include low energy, fatigue, mood swings, and difficulty staying motivated. While this condition can feel overwhelming, small lifestyle changes can make a significant difference.
Foods to Keep Your Vitality
Nutrition is vital to how you feel, especially during the colder months. Now’s the time to focus on foods that boost your immune system, improve mood, and provide sustained energy.
Vitamin D
With reduced sunlight, our bodies struggle to produce enough vitamin D. Include fortified foods, eggs, salmon, and mushrooms in your diet. Current Government advice in the UK is that everyone should consider taking a vitamin D supplement during the winter months.
Magnesium-Rich Foods
Magnesium helps regulate mood and energy. Add leafy greens, nuts, seeds, and dark chocolate to your meals and consider a magnesium supplement.
Citrus Fruits
Oranges, grapefruits, and lemons are packed with vitamin C to boost immunity and brighten your mood.
Warming Spices
Ginger, turmeric, and cinnamon not only add flavour but also have anti-inflammatory and immune-boosting properties.
Root Vegetables
Seasonal root vegetables are highly nutrient-dense, absorbing rich nutrients from the soil as they grow. Full of vitamins and minerals, they are versatile and can complement many dishes or even serve as the main ingredient. Try Sweet potatoes, carrots, and parsnips for grounding, warming energy.
Tips to Stay Motivated
If you struggle with motivation and find yourself wrapped up scrolling on your phone or binge-watching more than usual – try these tips!
Get Outside
Even on cloudy days, exposure to natural light can help boost serotonin levels and regulate your sleep-wake cycle. Try to take a short walk during daylight hours, preferably in nature for added benefits.
Stay Active
Exercise is a powerful mood booster. Whether it’s yoga, walking, going to the gym or a quick home workout, moving your body will help you stay energized. Try getting up from your desk during the day for a 10-minute workout – it warms you up as well!
Create a Routine
Shorter days can disrupt our natural rhythm. Although it’s tempting to stay in bed longer – stick to a consistent routine for sleeping, eating, and exercising to stay grounded.
Practice Gratitude
Write down at least three things you’re grateful for each day – this is good to do before you go to sleep. This simple habit can shift your focus from the challenges of the season to the positives in your life – it can even help you embrace the winter!
Include some of the benefits of the winter months, it could be the beautiful frosty days, the opportunity to start a new project, cosying up with a hot drink and a book, or spending more time with your family.
Stay Connected
We’re indeed all at home more during the winter months and that can feel isolating. The colder weather can make socialising more difficult and less appealing, yet connecting with people is important. Social connection reduces anxiety and depression, helps regulate emotions, boosts self-esteem and empathy, and strengthens the immune system. Make an effort to connect with friends and family, even if it’s a quick phone call or video chat.
Get Creative With a New Project or Hobby
The long nights and more time at home are the perfect opportunity for new learning, a home project, or a new creative hobby – plan ahead and embrace the winter months for the time it gives you to get creative!
Boosting Your Immune System
Colds and flu tend to increase during the winter months, yet there are simple steps you can take to strengthen your immune system:
- Stay hydrated with warm herbal teas, such as chamomile or ginger tea.
- Incorporate fermented foods like natural yoghurt, kefir, and sauerkraut for gut health, which is closely linked to immunity.
- Eat plenty of sweet potatoes, garlic, turmeric, broccoli, spinach, red peppers, almonds, Brazil nuts and citrus fruits to boost your immune system.
- Ensure you’re getting enough sleep, as rest is essential for your body to repair and defend itself.
Staying Motivated and Healthy during the Winter
While the transition to winter can be challenging, it also offers an opportunity to slow down, reflect, and nurture yourself. By making small adjustments to your diet, habits, and mindset, you can stay motivated and healthy throughout the season. Embrace the cosiness of winter while taking steps to protect your physical and mental well-being.
If you need support on staying motivated and healthy this winter; let’s talk. I help women over 40 achieve their ideal weight, increase energy levels and enhance vitality.