Feeling Drained? 7 Expert-Approved Ways to Stay Energised and Healthy This Winter

Winter can feel like a drain on your energy and health, but it doesn’t have to be. With shorter and darker days, colder temperatures, and increased stress, staying energised might seem challenging, but with our help, you can thrive all season long. The entire family may also share colds and flu, making it a challenging time for the immune system and being productive.

Let’s explore how winter affects your body and uncover expert tips to improve your immunity, energy, and overall wellness.

Why Does Winter Make Us Feel So Drained?

Winter isn’t just about chilly weather. It profoundly affects our bodies. Studies show that exposure to cold weather constricts blood vessels, reducing immune cell flow to areas like the respiratory system. This makes it harder for your body to fight off infections.

Meanwhile, limited sunlight decreases vitamin D production, an essential nutrient for immunity, mood, and energy. Shorter days also disrupt circadian rhythms, leading to poor sleep and lower energy levels. Add the temptation to stay indoors and indulge in comfort foods. You may find yourself putting on weight and feeling low, especially if you don’t pay attention to your diet and stick to your exercise regime outside of the festivities.

The good news? A few lifestyle tweaks can help you feel your best.

1. Supercharge Your Diet with Immune-Supporting Foods

What you eat directly impacts how your body handles the stresses of winter. Focus on foods that provide essential nutrients for immunity and energy.

• Citrus Fruits and Leafy Greens are packed with vitamin C and help strengthen the immune system and reduce inflammation.

• Fatty fish and eggs are rich in vitamin D, essential to keeping your immune system strong.

• Whole grains and nuts are high in zinc, a key nutrient for producing immune cells.

• Berries and green tea contain antioxidants like polyphenols, which help protect your cells from oxidative stress.

Consider soups, stews, and warm teas as comforting ways to include these ingredients in your daily meals.

2. Keep Moving

Skipping workouts when it is cold outside is tempting, but staying active is essential for your mood and immune health. Exercise improves circulation, delivering oxygen and nutrients to your cells while enhancing your body’s ability to fend off illness. Consider:

• Indoor Workouts: Yoga, dancing, or strength training are perfect for colder days.

• Winter Walks: Bundle up and go for a brisk walk to enjoy fresh air and natural light. Make it a fun activity with family and friends after a festive meal.

• 30 minutes of moderate activity keeps energy levels and stress at bay.

3. A Sleep Routine to Support Your Health

Poor sleep weakens your immune system, increases stress hormones in the circulation, and fatigues you. Prioritise restorative sleep by:

• Setting a Consistent Schedule: Go to bed and wake up at the same time every day.

• Creating a Bedtime Routine: Wind down with calming activities like reading or meditation.

• Limiting Screen Time: Avoid phones, tablets, and TVs at least an hour before bed to help your body produce melatonin, especially if you are sensitive to blue light.

• Do not overheat the bedroom, as this may make it difficult for the body to drop its temperature to the ideal temperature for sleep.

4. Embrace Natural Light to Beat the Winter Blues

Shorter days mean less exposure to natural light, which can lead to Seasonal Affective Disorder (SAD) and disrupt your internal body clock. To combat this, maximise your time outdoors during daylight hours.

• Every morning, spend at least 15 minutes outside to reset your circadian rhythms.

• Use a light therapy box to mimic natural sunlight, especially if you live in areas with limited daylight.

5. Stay Hydrated

Although people might not feel as thirsty in winter, staying hydrated is just as important as in summer. Dry indoor air can cause dehydration, leading to tiredness and weakened immunity.

• Drink herbal teas like ginger, peppermint, or chamomile to hydrate and soothe your digestive system.

• Eat Hydrating Foods: Broths, soups, and water-rich fruits like oranges can help you stay hydrated.

• Aim for eight glasses of water per day, adjusting for activity levels. You may require less. However, it is important to drink if you feel thirsty.

6. Manage Stress with Mindfulness and Adaptogens

Winter often comes with added stress, from holiday pressures to financial concerns. Chronic stress weakens your immune system and leaves you feeling exhausted. Incorporate stress-busting habits into your daily routine:

• Mindfulness Practices: Try meditation, deep breathing, or journaling to manage stress hormone levels.

• Adaptogens: Natural herbs like Ashwagandha, Rhodiola rosea, and Tulsi (Holy basil) help the body adapt to stress. When used as part of a balanced lifestyle, they can also improve energy and resilience.

7. Strengthen Your Defences with Hygiene and Prevention

Winter is prime time for colds and flu, so take extra steps to protect yourself from infections:

• Wash Your Hands Regularly: It’s one of the simplest ways to prevent the spread of germs. Wash your hands everytime you enter your home.

• Use a Humidifier. Dry indoor air weakens the mucous membranes, the body’s first line of defence. Keep the air moist to maintain its protective function.

• Ventilate Your Home: Open windows occasionally to reduce the concentration of airborne viruses.

• Use a dehumidifier if you see any mould patches or if your home feels damp.

Thrive This Winter with These Simple Changes

Winter doesn’t have to drain your energy or weaken your health. With a nutrient-rich diet, regular exercise, proper hydration, and stress management, you can stay resilient and energised all season long. Embrace small, consistent changes, and you’ll be ready to tackle winter’s challenges head-on.

What are your favourite ways to stay energised during winter?

Share your tips in the comments below!