Take time for yourself this winter: Your winter survival kit

There’s plenty to be happy about during the winter months: beautiful scenery, crisp morning walks and maybe even your favourite winter woolies.

But as the daylight hours get shorter and the air turns chillier, the weight of winter can bear down on our mood and energy levels.

Around two million Brits experience seasonal affective disorder (SAD) during the winter months, impacting a plethora of things from our mood to concentration levels and sleep.

Coupled with the urge to reach for comforting – but not always nutritious – foods, winter can also have an unwanted effect on our waistline.

To make sure you don’t just enjoy the season for all it has to offer, but thrive too, we’ve put together the ideal winter survival kit.

From embracing foods that are good for your gut to taking to the icy depths, here are five ways you can stay in good health and flourish this winter.

Go with your gut

It’s been well-documented that our gut health is of significant importance to our overall wellbeing; and this is particularly true during the winter months.

One of the key theories that contribute to SAD is reduced sunlight hours.

“A happy gut can help support a healthy brain”

Dr Emma Astaire, a trained doctor, nutritionist and yoga teacher

This is because a lack of sunlight can lead to lower production of serotonin levels, which, in a worst-case scenario, can trigger feelings of depression.

Perhaps surprisingly, 95% of our body’s serotonin levels – the hormone that helps with mood regulation – are produced by bacteria in the gut.

So, while it might be tempting to reach for the stodgy carbs during winter, it’s also vital to ensure that you are eating gut-friendly foods that support healthy serotonin levels.          

“The gut and brain are connected via the gut-brain axis, so a happy gut can help support a healthy brain,” says Dr Emma Astaire, a trained doctor, nutritionist and yoga teacher.

“Certain components of food have been shown to support gut and brain health, including dietary fibre, omega-3 fatty acids [and] B vitamins.”

A diet of whole foods, including fruit, vegetables, legumes and nuts are thus ideal for this time of year.

You could also try probiotic foods, including live yoghurt or kefir – fermented milk – to boost good bacteria in your gut.

Care for your connections

There’s a reason that winter is known as the ‘cuffing season’; it is a time for connection and to be with the ones we love.

Yet, in the UK, nearly four million people report feeling lonely during this period.

Chronic loneliness can have similar health impacts to other public health challenges, such as physical inactivity and obesity.

“We are social beings,” says Yetunde Bankole, Vitality’s Mental Health and Wellbeing Lead. “Being able to connect with others can combat feelings of isolation as we have a tendency to self-isolate in the winter months.”

Here, Bankole highlights a few ways to nurture our relationships in the winter.

1. Reach out and check in: A quick check in with a friend or family member can make a huge difference to a relationship and takes a very short amount of time. Why not reach out to the ones you care about this winter.
2. Balance how you communicate: Technology is great in that we can connect with our loved ones from afar, but booking in time to see them in person is also good for your wellbeing too.
3. Look for new ways to connect: Explore activities that are perfect for the season, whether it’s going for a winter walk or visiting the cinema.

Cold water swimming

Cold water swimming has gained popularity over the years due to its multitude of health benefits.

It’s a fantastic way to boost immunity, improve circulation and reduce inflammation – all of which are things that we need to give some TLC to in the winter months.

Findings have also shown that immersing yourself into the cold water can improve mood and reduce depression and anxiety.

This is because it reduces our stress reaction, which makes us more resilient to external stressors.

Remember, there’s no pressure to dive in headfirst. Turn the cold tap on for the last 30 seconds of your shower to test the water before working your way up to longer sessions.

From there, you can join the other one million Brits now part of an outdoor swimming group. Visit the link here to see if there’s one near you.

If you feel yourself being tempted into the icy depths, make sure you contact your GP to check that it is safe for you to do so beforehand.

Ward off winter bugs

Sadly, winter isn’t all brisk walks and sitting by the fire. Colds, coughs and flu are rife at this time of year, with a unique ability to strike us at the most inconvenient of times.

Though, we don’t get colds and coughs because of the cooler temperatures. Generally, during winter, we spend more time inside, making it a hot bed for viruses to spread, which love colder temperatures.

Taking action against a cold when you start to feel symptoms, such as a sore throat or runny nose, is vital to fending it off early.

Here are our tips to staying well when a cold strikes:

1. For a sore throat – gargle salt water to prevent infection
2. For a blocked nose – breathe in steam, either with your head over a bowl of hot water, or sitting in a steamy bathroom
3. For a cough – drink lime water to boost vitamin C levels
4. For all symptoms – get plenty of rest as this will help your body to recover quicker
5. For all symptoms – eat hydrating foods such as broth, why not opt for the Vitality’bowl at itsu?

The power of saying ‘no’

For just two little words, they can be particularly difficult to say sometimes.

Usually, this is because we don’t want to let other people down, which can land us in some unwanted scenarios.

“People will appreciate your honesty and this will lead to a better understanding”

Yetunde Bankole, Vitality’s Mental Health and Wellbeing Lead

However, having the courage to say no can benefit our health, Bankole says. “Taking on too much can leave us feeling exhausted and withdrawn,” she explains.

During this time, we’re also at risk of burnout due to the stresses that the winter period can bring at work and home.

The likelihood is that if you have to say no to someone, they will understand. “Most people will appreciate your honesty and this will lead to a better understanding and support,” adds Bankole.

Try setting some boundaries for yourself – whether that’s having a certain number of nights free during the week to recharge your social battery – and tell those around you what you are doing so that they know.

Related: 5 ways to build resilience and find happiness