A Nutritionist’s Guide to Winter Wellness
As the days grow shorter and colder, many people notice a shift in their energy levels and general wellbeing. Common signs that your wellness might be impacted during the winter months include persistent fatigue, low mood, irritability, withdrawal, difficulty concentrating, changes in sleep patterns, and increased appetite.
While the exact reasons behind these seasonal challenges can vary, reduced sunlight exposure and its effect on your body’s rhythms often play a significant role. However, there are simple and natural ways to prioritise your health and stay energised throughout the winter season:
1. Fight Fatigue
Fatigue is a common concern during the colder months which may also be linked to suboptimal iron levels. Iron contributes to normal formation of red blood cells and haemoglobin, the protein in red blood cells that transports oxygen in the body. When iron levels are low, oxygen delivery to tissues and organs, including the brain, can be reduced, leading to tiredness. As iron contributes to the reduction of tiredness and fatigue, addressing suboptimal iron levels can be an important step in alleviating winter fatigue.
2. Stay Active
Regular exercise is a fantastic way to support overall wellbeing. The lymphatic system is a crucial part of the immune system, responsible for filtering out toxins, waste, and pathogens. The lymphatic system relies on muscle contractions to move lymph fluid through the body. Exercise stimulates these muscle contractions, improving lymphatic circulation and supporting the removal of waste substances from the body; therefore, supporting immune health?
Exercise is also a great way to support mental health and the regulation of cortisol. By lowering cortisol levels, exercise helps maintain a stronger and more balanced immune response, reducing the likelihood of illness.
It is important to balance activity with adequate rest to avoid overexertion, which can have a negative impact on immunity.
3. Prioritise Sleep
Lack of sleep or disrupted sleep can significantly weaken your immune system, making you more vulnerable to illness. Additionally, poor sleep quality can lead to increased fatigue, impacting your ability to enjoy the winter months.
Getting daylight first thing in the morning can help to support the part of your brain that governs circadian rhythms which are your internal body clocks. Getting daylight first thing in the morning, helps to regulate the circadian rhythm involved in the sleep-wake cycle and helps to promote deep and restorative sleep. You can do this by getting outdoors for a walk or simply opening your curtains/blinds and enjoying breakfast in the natural light.
Aim to have a regular sleep-wake cycle, getting up and going to sleep at the same time each day, even if its dark outside.
It can be useful to practice relaxation techniques such as deep breathing, meditation, or gentle stretching before bed.
4. Eat a Wholesome Breakfast
Starting your day on the right note is essential for maintaining energy and productivity all year round. A healthy breakfast rich in protein, fibre, carbohydrates and healthy fats can set the tone for the day.
Consider easy-to-prep options such as overnight oats with berries, nuts and seeds or eggs on toast with a side of vegetables. For fussy children, you can hide a plethora of nutrients in a super-charged green smoothie (avocado, banana, spinach, apple, flaxseed, almond butter and coconut water blitzed in a blender). If green drinks don’t go down well, switch the spinach & apple for blueberries and cherries for a purple shake.
You could also create iron-rich breakfast foods, such as adding pumpkin seeds and flaxseed to overnight oats and drizzle blackstrap molasses on top, or for a savoury breakfast try a shakshouka with roasted peppers, a side of spinach and a drizzle of tahini. Pairing these with foods high in vitamin C, like citrus fruits such as oranges, will help your body absorb non-haem iron more efficiently, so it's like giving your iron levels a little helping hand.
Colour and diversity in the diet is key for supporting our microbiome to help ward off the germs in the colder months.
Written By Cara Shaw, nutritionist for BlueIron, a unique liquid iron supplement.
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Posted by Emily Garfield
22nd November 2024
