A decline in physical and mental health in people around the nation in winter is a fact. For example, autumn has a considerably increased risk of seasonal affection disorder (SAD), a kind of seasonal depression (1). It also results in changes in sleep patterns and appetite, a greater risk of physical pains, and more.

 

2. Nutritional Deficiencies: 

The seasonal shift also leads to an increased risk of nutritional deficiencies. There are some sound scientific reasons for that.

 For example, autumn means many cloudy days, less sun exposure, and a greater risk of vitamin D deficiency (2). It also means an upsurge in the cost of leafy greens and, thus, a lower intake of natural vitamin C, antioxidants, and various plant-based bioactive compounds.

 

3. Stress from work: 

Though holidays are refreshing, returning to the job after prolonged holidays is stressful for many.

 

4. Seasonal Flu & other ailments: 

 With autumn comes the increased risk of seasonal infections. These seasonal infections peak in winter, but their first outbreaks start in late autumn. Stress and infections, like the winter vomiting bug or norovirus, which spreads like the flu, could be messing with gut health.  

 

5. Body Aches: 

 Body aches during winter are a frequent concern for many middle-aged & older adults. Several factors contribute to this, including lower air pressure surrounding the body, decreased blood circulation and joint lubrication, injury, lack of physical activity, and conditions like arthritis, etc. Given the complexity of this issue, we will explore it further in one of our upcoming blogs with insights from health experts and share some effective health tips.

 

6. Low energy & reduced activity: 

 As cooler autumn days creep in, it can become difficult to maintain your wellness routine. The shift in weather often brings seasonal colds, flu, and an overall decrease in energy levels. The cold temperatures might also lead to reduced outdoor activity, making it harder to stay active.

 

 

There are ways to keep on top of your health, get expert advice from Registered Nutritionist & Health Writer Charlotte 

 

Weather changes are a natural phenomenon. However, people can stay well in any weather by making lifestyle changes.

1. Try to have a consistent workout regime

 Autumn is not just a time for returning to your routine job and end of summer breaks. It also means returning to your healthcare routine. This includes regularly engaging in physical activities, joining health clubs, and more. Exercise plays a crucial role in staying healthy as the seasons change. Aim for 150 minutes of moderate-intensity exercise per week, which can be broken down into 30-minute sessions 5 days per week. This can include brisk walking, cycling, or swimming. If you prefer yoga or stretching, dedicate 20 to 30 minutes daily to stay flexible and reduce muscle stiffness, which can be more common in colder temperatures. These activities also release endorphins (the body’s natural mood lifters) helping to combat the ‘seasonal blues’ that can come with shorter days and reduced sunlight.

 

2. Handle stress with fun activities

 Taking care of your mental well-being is vital. Autumn is a good time to start visiting your friends, organising indoor events, and socialising. This reduces stress and lays a foundation for healthier winters ahead.

 

3. Include a nutrition-dense diet 

 Pay special focus on nutrition. Thus, consume foods fortified with vitamins and minerals. Autumn is perhaps the best time to start making health plans. During autumn, your body’s nutritional status is still good but will gradually decline due to weather, dietary changes, and stress. Start with your diet: For example, fresh veggies might be less available during this season, but the same cannot be said about many fruits – so increase your intake of locally sourced and organically grown fruits. Similarly, it is also a good time to increase your intake of nuts, seeds, and other superfoods. To sustain optimal energy levels throughout the day, prioritise complex carbohydrates like whole grains, lean proteins, and healthy fats in avocados and nuts. Additionally, consider supplementing your diet with natural vitamins and antioxidants from citrus fruits, leafy greens, and root vegetables, to boost your immune system further and fight issues like SAD & other illnesses.

 

4. Stay hydrated

 It is also important to drink lots of fluids, aiming for 2L of water per day. Sufficient hydration maintains electrolyte balance, plus helps you avoid muscle cramps and weakness

 

5. Fortify your health this winter by choosing the best supplements

  It is time to take specific preventive measures, which include considering health supplements like natural vitamin C supplements. Although it is best to get all vital nutrients via diet, that is not always practical. Health supplements are a reliable way to get your daily dose of vital nutrients like liquid vitamin C and stay on top of your health.

Table 1 Explore These Superfoods and Supplements This Winter to Boost Your Health

 

Superfood/Supplement	Key Nutrients/Benefits	How It Helps in Colder Months	Suggested Use
Citrus Fruits (Oranges, Grapefruits)	Vitamin C, Antioxidants	Boosts immune system, helps fight colds, and supports skin health	Fresh fruit, juice, or added to salads
Ginger	Gingerol, Anti-inflammatory compounds	Helps with digestion, reduces inflammation, and soothes sore throats	Fresh ginger tea, smoothies, cooking
Turmeric	Curcumin, Antioxidants, Anti-inflammatory	Reduces inflammation, supports immune health, and fights seasonal aches	Add to soups, teas, or take as a supplement
Garlic	Allicin, Antibacterial and Antiviral properties	Enhances immune function, helps combat colds and flu	Fresh in cooking or as a supplement
Leafy Greens (Kale, Spinach)	Vitamins A, C, K, Folate, Fiber	Provides essential nutrients, boosts immunity, and supports overall health	Salads, smoothies, or cooked dishes
Mushrooms (Shiitake, Reishi)	Beta-glucans, Vitamin D, Antioxidants	Supports immune function, provides Vitamin D, especially when sunlight is limited	Add to soups, stews, or take as a supplement
Elderberry	Antioxidants, Vitamins A and C	Helps reduce cold duration and severity, supports respiratory health	Syrup, gummies, or capsules
Omega-3 Fatty Acids (Flaxseed, Chia Seeds)	Omega-3, Anti-inflammatory properties	Supports heart health, reduces inflammation, and boosts mental clarity	Add to smoothies, salads, or take as a supplement
Probiotics	Beneficial bacteria, Supports gut health	Enhances immune function by maintaining a healthy gut microbiome	Kefir or yogurt, fermented foods, or as a supplement
Zinc	An essential mineral, supports immune health	Helps reduce the duration of colds and boosts the immune response	Take as a supplement or include in your diet through nuts, seeds, and legumes
Vitamin D	Essential vitamin, Supports bone and immune health	Compensates for reduced sunlight exposure, supports overall immunity	Take as a supplement, especially in winter months
Vitamin C Supplement	Essential vitamin, Antioxidant	Boosts immune function, helps prevent colds, and supports skin health	Take as a supplement, especially during cold and flu season
Honey	Natural sugars, Antioxidants, Antimicrobial properties	Soothes sore throats, helps with coughs, and provides energy	Use in teas, as a natural sweetener, or on its own

 

 

 

Check out some of the common health questions we've answered below. Find out what Dr Preet, a health & wellness expert, recommends to keep your health in check this winter

 

1. Should I take A Flu shot?

 People ask about the importance of flu jabs. Yes, flu jabs can be really protective. However, remember that it is not a replacement for a healthier lifestyle or supplementing diet with nutritional supplements. No flu jab is effective in all the cases.

 

2. How to keep my gut healthy? 

 During winter, some people also become prone to gut health issues, which may be due to stress, and also certain infections. So, keep in mind the importance of the gut-brain axis in well-being, and focus on gut health. There are multiple ways to do that, but perhaps the best way is to increase the intake of dietary fiber through careful choice of foods and even through supplementation.

 Additionally, for gut health, consume kefir or yogurt and pickled vegetables like gherkins, sauerkraut, etc. as they are rich in probiotics. It is also good to supplement your diet with probiotic-rich supplements.

 

3. How to keep my skin hydrated in winter? 

 In winter, skin tends to be dry and scaly. There are a few ways to overcome this issue; one such way is the topical application of moisturizers. However, for better skin health, it is vital to nourish skin with specific nutrients like natural vitamin C, which boosts collagen production, or omega-3 fatty acids needed to form cell walls.

  

 

Key Takeaways

To sum up, every season has its challenges. However, making smaller changes to lifestyle and diet can help us stay on top of our health. Maintaining a healthy lifestyle can leave you feeling more energised during the winter months. This will not only boost your productivity at work but also allow you to enjoy quality time with your friends and family. Save these top tips to stay healthy this winter! 

 

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References

1. 1. Seasonal Affective Disorder - National Institute of Mental Health (NIMH) [Internet]. [cited 2024 Aug 31]. Available from: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
2. 2. Lin LY, Smeeth L, Langan S, Warren-Gash C. Distribution of vitamin D status in the UK: a cross-sectional analysis of UK Biobank. BMJ Open. 2021 Jan 6;11(1):e038503.