The weather outside remains viciously wintry and there’s still some time to go yet before it morphs into its kinder spring persona. Winter is notoriously tough on our wellbeing, both mental and physical, so Regional Support Manager, Tracy Webb, offers some tips on how to survive until the longer days and warmer temperatures return.
If we were small mammals, chances are we would still be hibernating now. However, much as we may feel like curling up and staying inside all the time, modern Homo sapiens are required to carry on as usual during winter. As a species, we have evolved to spend time outdoors in the light which is why so many of us experience a dip in our mood and sense of wellbeing during the winter months.
Given that crawling away to a cosy nest to sleep till March is not an option, how do we survive the tail end of winter? The short answer is by taking care of ourselves.
Get some exercise
Exercise has benefits for both mind and body. Too much sitting is bad for us and can have long-term adverse effects upon our musculoskeletal system. Try to make sure you move more during your day.
However, it’s also important to get your cardiovascular system working. The NHS recommends adults do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week. The key word there is ‘activity’. That can include things like walking, gardening, and dancing. So, it doesn’t have to be punishing gym sessions that leave you in a heap gasping and unable to speak. Things that leave you a little out of breath can still do you good.
The good thing about exercise is, not only will it help you remain physically fit, the endorphins (the feel-good hormones) released during exercise, can improve your mood too. It can be relatively easy to incorporate into your day as well. A brisk walk at lunchtime or after work can be a great help to lift your spirits.
Get outside
Being outside in the fresh air is another way to boost your mood. As residents of the Northern hemisphere, it can be difficult for us to get our required dose of Vitamin D. So, it’s even more important to get outside and take advantage of any sunlight on offer.
Greenery is also good for us so, if you’re lucky enough to have a park or some countryside near you, consider having a daily walk there. Being outside also helps with the production of serotonin which can help you sleep better and feel more productive.
Eat well
It’s not uncommon to crave comfort foods at this time of year. There may also still be some Christmas goodies left in the cupboard calling your name! However, if we want to feel better, it’s important to eat a well-balanced diet with plenty of seasonal fruit and vegetables. As I already mentioned, we are low on Vitamin D at this time of year, so you may want to consider taking a supplement. The British Heart Foundation recommends taking a supplement containing 10 micrograms (10 μg, equivalent to 400 IU) of vitamin D daily in autumn and winter.
Sleep well
Getting enough sleep is important at any time of the year. However, in winter when we’re battling storms and colder weather, it’s essential to get enough rest. Poor sleep can affect concentration and performance, so prioritise your shut eye.
Increase your chances of getting a good night’s sleep by following a good bedtime routine. Steer clear of screens at least an hour before you want to go to sleep; late night scrolling is bad for your sleep health.
Make sure your room is cool enough for you to fall asleep; about 18°C is good. Have blackout blinds or curtains to prevent light getting through or wear a sleep mask.
Get happy!
Our mood can dip during winter so it’s important to do things that bring us joy. Whether it’s baking cakes, knitting, woodwork or just watching silly cat videos online (there are plenty of them available!) make time to include them in your week. Doing things that make us feel happy produces a psychological boost and can really help lift our spirits.
Get social
It’s tempting to channel our inner hermit during winter. There isn’t much incentive to go out and socialise when you know you’ll either freeze, get soaked or both! However, it is still important to connect with friends and family. If you can’t meet up in person, give them a call. We all need human interactions, so guard against being robbed of these by bad weather.
Self-care
In winter the Danes try to achieve a state of what they call ‘hygge’. The dictionary defines hygge as ‘a quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well-being (regarded as a defining characteristic of Danish culture).’
It’s about hunkering down and enjoying being cosy. Do things that make you happy and comfortable. Fuel your body well and get enough sleep.
Winter may seem tough at times. However, by taking care of yourself it is possible to achieve hygge and even enjoy the pleasures of the season.
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