Tips for Staying Well This Winter Season

Winter's chill can bring more than just a drop in temperature. For many Australians, it also ushers in a dip in mood, energy levels, and even immune function. You're not alone in this, as research shows that a significant 1 in 3 Australians experience the winter blues, with 1 in 10 suffering from full-blown Seasonal Affective Disorder (aptly abbreviated to SAD).

I had never heard of Seasonal Affective Disorder or thought it was a real thing until I moved to New York and experienced the realities of what winter really means. This Aussie was nowhere near equipped! Having relocated there with already low vitamin D levels and then not being outdoors for months on end, I found myself in the doctor's office in tears. The reasons were multi-faceted, but upon checking my labs, my doctor found I was so low in this important hormone that it was the first thing we addressed to elevate my mood. SAD can affect many of us without realising it.

But don't let the winter blues get the best of you! With a few proactive steps, you can embrace the season while safeguarding your well-being.

The Winter Wellness Challenge

As the days grow shorter and colder, our bodies naturally crave comfort and warmth. While cozying up indoors with a warm drink is tempting, remember that it's important to maintain healthy habits. By doing so, you can counteract the potential downsides of winter and take control of your well-being.

Common winter woes include:

• Seasonal Affective Disorder (SAD): This mood disorder, triggered by reduced sunlight exposure, can lead to fatigue, low mood, and difficulty concentrating.

• Weakened Immunity: Colder temperatures, lower vitamin D levels (with 1 in 4 Aussies deficient), and increased indoor time can make us more susceptible to colds and flu.

• Low Energy and Motivation: The lack of sunshine and warmth can zap our energy levels and motivation, making it harder to stay active and engaged.

Your Winter Wellness Arsenal

Here's how you can combat these winter challenges:

1. Light Therapy: Consider using a Sola Lamp light therapy box near your desk to mimic sunlight and boost serotonin levels, a mood-regulating neurotransmitter. Studies have shown that it can be effective in up to 85% of SAD cases. Or bring some more light into your home with red light therapy from Infraredi (who also happens to be Australian).

2. Exercise: Regular physical activity, even indoors, can improve mood, increase energy, and strengthen immunity. Exercise triggers the release of endorphins, which are natural mood elevators and painkillers. This can lead to a more positive outlook and reduced feelings of stress and anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Nourishing Nutrition: Remember to focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. These foods provide essential nutrients to support your immune system and energy levels. Try to incorporate a variety of colors on your plate to avail the full range of vitamins, minerals, polyphenols, and antioxidants. To follow such a diet, you can consider the Mediterranean Diet philosophy (without the pastries, cakes, bread, plates of pasta, and desserts!).

4. Immune-Boosting Foods: Incorporate immune-supporting foods like garlic, ginger, citrus fruits, and leafy greens into your meals. These are packed with antioxidants and vitamins that help fight off infections.

5. Supplements: Talk to your doctor about supplementing vitamin D (especially important for Australians during winter), zinc, fish oil, and probiotics to support your immune system.

6. Stress Management: To combat winter stress, practice relaxation techniques like meditation, deep breathing, or yoga. Chronic stress can weaken your immune system, so finding healthy ways to manage it is crucial.

7. Prioritise Sleep: Aim for 7-8 hours of quality sleep each night to support your immune system and overall well-being. Poor sleep can suppress immune function and make you more susceptible to illness. Besides, it's warmer under the blankets!

Winter Immune-Boosting Recipe: Golden Turmeric Latte

• 1 cup unsweetened almond milk (or milk of choice)

• 1 teaspoon turmeric powder

• ½ teaspoon ground ginger

• Pinch of black pepper

• Optional: honey or maple syrup to taste

Combine all ingredients in a saucepan and heat over medium heat until warm. Whisk well to combine. Enjoy this cozy drink to boost your immunity and soothe your soul! Turmeric is a powerful anti-inflammatory and antioxidant, while ginger can help fight infection.

Ready to Thrive This Winter?

If you want personalised guidance to navigate the winter wellness maze and improve your overall health, I'm here to help. As a health coach, I can create a tailored plan that addresses your unique needs and goals, ensuring you feel your best throughout the season.

Let's connect for a free consultation and discuss how we can optimise your health and happiness this winter.

Disclaimer:

This blog post is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise routine, or supplement regimen.