Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
As the days get colder and temperatures drop, you may feel yourself getting ill more often or catching coughs and colds. However, this may not be caused directly by cold temperatures. Winter weather causes us to spend more time inside, closer to one another in drier air, giving viruses and germs more time to spread and make us sick. Despite this, there are things you can do to boost your immune system’s ability to keep you feeling healthy (1).
Winter Routine
Here are some small but effective changes you can make to make the most of the dark winter months:
Morning
Avoid snoozing your alarm: although the snooze button may feel like the right decision at the time, relying on it can disrupt your body’s internal clock, making you feel more tired once you finally rise. Putting an alarm clock on the other side of your room can often be an easy fix.
Adding lemon or ginger to your water: drinking this first thing in the morning can be a great digestive aid and support metabolism as well as prevent bloating. In addition, lemon is great for skin health.
Not skipping breakfast: it can be tempting to sleep in a little longer, then skip breakfast to make up for lost time. However, breakfast is the most important meal as it sets you up strong for the day. Moreover, cortisol levels are naturally highest in the morning and breakfast can help reduce their impact. Studies have shown that people who eat breakfast everyday have lower cortisol levels than those who don’t.
Lunch
Stretch: when it comes to lunchtime, giving yourself a break from your screen or usual environment allows for mindful eating without distractions and aids digestion. A 30-minute walk after a meal has shown to lower blood sugar 50 times more than being sedentary and ease digestive problems. Exposure to daylight and cardio exercise can also help regulate the body’s circadian cycles.
Stay hydrated: our bodies, on average, are around 60% water and our brains are around 75%, which is why 6-8 glasses of fluid daily is required. If you struggle to drink water alone, you can lean on herbal teas or flavour-infused water with cucumber, mint and rosemary.
Evenings
Avoid blue light: light of any kind of stimulates the rise of melatonin. Research shows blue light from any device has the most negative impact. You can avoid this by avoiding devices a few hours before bedtime or wearing blue light glasses.
Calming content: switching true crime or thriller for content that makes you feel calm can be crucial when winding down for bedtime and help you feel more relaxed (2).
Creating Healthy Winter Habits
Spend time outdoors: it may be more appealing to stay in the warmth; however, it is important to make an effort to spend some time outside (especially during daylight hours). This is because the outdoors is a brilliant way to reduce seasonal depression and boost mood. In addition, getting some winter sun on your skin can boost vitamin D levels. A multivitamin supplement is also recommended to take especially through winter (3).
Stay warm: the cold months can lower immunity and increasing your risk of illness such as colds and flus. Dress in layers to trap heat and keep your home warm. When heading outdoors, wear a hat, scarf and gloves to protect yourself.
Eat well: a balanced diet rich in nutrients is essential for winter wellness. Focus on whole foods, including plenty of fruits, vegetables, whole grains and lean proteins. Warm, nourishing stews are also a great option, as well as immune-boosting foods such as garlic, ginger and citrus fruits, as well as immune-boosting foods such as garlic, ginger and citrus fruits.
Protect yourself from germs: with more people being inside, this allows for germs to spread quicker. Wash your hands frequently, especially after being in public places and avoid touching your face. Carrying hand sanitiser may also be beneficial for times when soap and water aren’t accessible. Regular cleaning of frequently touched surfaces in your home such as doorknobs and phones, can also reduce the spread of germs (4).
Winter Supplements
A well known and essential vitamin that is vital for maintaining the immune system function during and after intense physical exercise. Other benefits include reducing tiredness, fatigue, protecting cells from oxidative stress, and contributing to the normal metabolism of iron.
Iron may reduce tiredness and support oxygen transport in the body as well as the formation of red blood cells. A lack of iron can have a direct effect on performance in athletes. It also contributes to the normal functioning of the immune system, making you less susceptible to infections (5).
As well as trying to combat coughs and colds, it is also important to support our minds during the winter. Commonly referred to as S.A.D (Seasonal Affective Disorder) or the winter blues, colder and darker months can lead to spells of low mood, anxiety and fatigue for some. However, vitamin B6 can help block nerve cells and slow down brain activity, which has a calming and soothing effect on the body (6).
Frequently Asked Questions (FAQ’s)
Why is a winter wellness routine important in December?
A winter wellness routine helps your body adjust to colder temperatures, shorter days, and increased exposure to seasonal illnesses. December often brings added stress, travel, and busy schedules, making it even more important to focus on habits that support immunity, energy, and emotional balance.
What daily habits help boost immunity in winter?
Daily habits that strengthen immunity include eating nutritious foods, staying hydrated, getting enough rest, and maintaining regular physical activity. It’s also helpful to wash your hands frequently and include immune-supporting ingredients like citrus fruits, ginger, and garlic in your meals.
How much water should I drink in winter?
Even though the colder weather may reduce your sense of thirst, your body still needs consistent hydration. Most people should aim for about 1.5 to 2 litres of water per day. Warm beverages such as herbal teas, warm lemon water, or infused hot water can make staying hydrated more enjoyable in winter.
References
- https://vaccinateyourfamily.org/winter-wellness-routine/
- https://www.wildnutrition.com/blogs/womens-health/how-routines-can-optimise-your-winter-wellbeing
- https://www.phd.com/perform-smart/creating-healthy-habits-this-winter/
- https://theoakleymedicalpractice.co.uk/winter-health-tips-staying-healthy-during-the-cold-months/
- https://highfive.co.uk/blogs/news/5-key-vitamins-minerals-for-winter?srsltid=AfmBOoqx_fpOcBClWg-WcVb11skOoqeeuwb-bmRs9coLfYSVs3TsRB-P
- https://www.benenden.co.uk/be-healthy/body/vitamins-to-boost-immune-system/
