As soon as the hot weather turns to cold, followed by dark early nights, energy levels begin to dip and so does our mood.
Below are my tips that should help us all function better:
- Avoid coffee and eating foods that contain refined sugars, including processed foods and instead opt for seasonal greens and rainbow vegetables, which are packed with antioxidants and fibre;
- Keep hydrated by drinking anything between 6-8 glasses (200ml per glass) of water a day. Avoid carbonated drinks and black tea;
- Omega-3 fatty acids are also of benefit in the winter months. They help with optimal levels of Vitamin D and reduce inflammation. Omega-3 fatty acids are also important for cognitive, brain memory, performance and behavioural function. Omega-3 fatty acids can also be obtained from oily fish;
- Winter daylight is importing in boosting our mood and helping us to feel more energetic and positive. Just 20 minutes a day in direct sunlight in the winter, will not only help us absorb Vitamin D, which we lack around this time of year, will lift our mood and help those who struggle with SAD;
- Although exercise is important as part of a healthy lifestyle, it’s even more important in the winter months. Exercises include brisk walks, yoga and pilates. Cardio-vascular workouts have also proven to increase vitality and mood, although it's important to avoid exercising after 6:00pm because exercise may interfere with sleeping patterns;
- Adequate amounts of sleep are equally as important in the winter months. The best sleep time for cell renewal is 8pm to 11pm for stimulation and hydration; 11pm to 3am is the time for nutrition and regeneration and 3am to 5am is time for resting. It's important electrical equipment including computers and television are switched off at least an hour before sleep;
- We must also consume adequate portions of food containing soluble and insoluble fibre. Fibre is important for the large intestine to maintain a healthy bacterial flora and to promote vitamin B; which gives us energy;
- Vitamin C should also be consumed, including green leafy vegetables.It's important to remember that taking care of our physical health during the winter months can also have a positive impact on our mental health.
By following these tips, we can help boost our energy levels, mood, and overall well-being during the colder, darker months of the year. Let's prioritise self-care and make healthy choices to support ourselves through the winter months.
Great suggestions. We all need a little bit extra TLC during the winter. I'm doing some of these already, but looking at the list there is clearly room for improvement.
Thanks, yes I think we can all improve, particularly around lifestyle. We tend to stick to what we know rather than what's particularly good for us.
I suppose I fair okay in the winter months, but do much better through the spring and summer. These suggestions are my own suggestions, what I do and absolutely help.
I'm not a lover of the early evenings and dark mornings, but a good routine that helps with our physical and mental health, will always help us feel somewhat better when it comes to the winter months.