Winter can be a difficult time. As the dark nights draw in, health and fitness enthusiasm and motivation can start to wane.
However, there are little things you can do for yourself every day to boost your wellbeing.
Daisy York and Darcy Lawler are co-founders of functional nutritional therapy clinic Aegle.
Here they share ten pearls of wisdom to help you maintain immune resilience, stabilise energy levels and support your mood.
Start the day with a healthy breakfast
‘Not only is breakfast an opportunity to nourish the body and the brain with nutrients, but it also helps anchor our circadian rhythm. Establishing a nutritious breakfast routine can be invaluable for restoring energy, improving cognitive performance and improving sleep quality and quantity.
‘Start by adding a small number of walnuts to breakfast. Walnuts have a unique blend of polyphenols, healthful fats and vitamin E to protect the brain.
‘Adding berries (fresh or frozen) provides vitamin, minerals and antioxidant polyphenols, which help to “sweep up” free radicals and reduce oxidative stress. Blueberries in particular are rich in anthocyanins and are among the most powerful antioxidant of the fruits and vegetables.’
Load up on chia seeds
‘Chia seeds have earned their place among the superfoods on account of their impressive nutrient density. They are a wonderful, plant source of omega-3 fatty acids, fibre, antioxidants and important minerals. In this way, chia seeds can help nourish the brain (which relies heavily on healthful fats), sustain energy levels and support the gut microbiome.
‘Studies have shown chia seeds to exert positive health benefits including lowering blood sugar, LDL cholesterol and blood pressure. One of the best ways to introduce chai seeds is in a mixed berry chia jam.
‘This combines the benefits of chia seeds with the wonderful health benefits associated with eating a colourful diet.’
Make your own mixed berry chia jam
‘Full of antioxidants, healthful omega-3 fatty acids and fibre, this has all the taste of conventional jam but packs a strong nutritional punch. Dollop on top of porridge, or live yoghurt, or spread on toast or an oatcake.’
Ingredients
- 2 cups frozen mixed berries (include raspberries as the texture works well with the chia seeds)
- 2 tablespoons chia seeds
- 1 tablespoon maple syrup or raw honey (optional)
- Squeeze lemon juice (optional)
Method
- Heat frozen berries in a small saucepan over a low heat, stirring occasionally until the berries start to break down. Mash them with a fork or wooden spoon.
- Add chia seeds and stir the mixture well. Taste the mixture and add lemon and maple syrup to taste.
- Remove the pan from the heat and allow to thicken for five minutes. Stir again and transfer to an airtight container. Can keep in the fridge for up
to a week.
Add seeds to your food
‘Seeds are a valuable source of vitamins and minerals, healthy fats, plant protein, fibre and polyphenols. They are nutrient-dense powerhouses that help to support energy levels, reduce inflammation and nourish our gut microbes.
‘Adding seeds to a balanced diet can help to reduce blood sugar, lower cholesterol and blood pressure. One of the easiest ways to start incorporating them into the diet is to keep a jar of mixed seeds (you can buy “omega seed mixes” from supermarkets that include pumpkin, sunflower, chia, flax, nigella, sesame etc) in the fridge and sprinkle onto soups, salads, vegetable side dishes, porridges and yoghurt.
‘Additionally, seeds are great when used in baking to add depth, flavour and nutrients to things like bread.’
Snack on dark chocolate
‘Cacao contains antioxidants and amino acids that support mood and sleep.
‘When buying chocolate remember that the higher the cacao content, the higher the nutrient value – look for options that offer a 70% minimum cacao solid content with a short ingredients list (avoid low-quality milk chocolate alternatives that contain emulsifiers, artificial flavourings and a lot of refined sugar).
Get active
‘A wealth of research supports the idea that exercise is pivotal in supporting gut microbiome diversity, brain health, mood and sleep, as well as many other health benefits.
‘Studies show that exercise increases the amount of brain derived neurotrophic factor (BDNF) – an invaluable protein responsible for improving cognition, memory and brain cell health.
‘Exercise is one of the most effective ways to increase our levels of BDNF and can be hugely effective in improving sleep quality and quantity.’
Stock up on store cupboard essentials
‘We place huge value in a having a reasonable well-stocked larder in winter in order to make the very best out of the fresh seasonal produce available. Herbs, spices, infused vinegars (I recently discovered a game-changing blackberry and thyme balsamic) and quality vegetable stocks can add huge flavour to winter vegetables and keep things interesting.
‘Dried fruits (cranberries, raisins, apple rings, and apricots) are also great healthy snacks, while jars of mixed olives, artichokes, sun-dried tomatoes, garlic cloves and pickled onion can added a diversity of colour to dishes.
‘Finally, ready-cooked packets of pulses and grains, e.g. lentils, freekeh, pearl barley, wild and mixed rice are quick and easy ways to incorporate additional fibre into family cooking, particularly over the festive season, when fibre can be easily forgotten.’
Sleep well
‘Sleep is an essential component of a resilient immune system. Inadequate sleep suppresses the immune system and reduces our capacity for warding off bacterial and viral infections.
‘When it comes to supporting sleep, our bodies respond extremely well to routine, which serves to anchor the circadian rhythm. For those waking up fatigued, struggling to sleep through the night, a first step is to establish fixed wake-up and bedtimes that allow for eight hours of shut-eye.
‘Individual sleep requirements vary and this window can be adjusted over time. Consider a “no tech 90” routine, avoiding technology 90 minutes before bedtime. Night-time tea blends can support restful sleep.
‘Look for blends that include valerian root, which has been studied for its positive interaction with our brain chemicals (neurotransmitters) associated with relaxation and sleep.’
Add more fresh herbs to your dishes
‘Embracing fresh herbs such as rosemary, thyme, sage, parsley, winter savory, tarragon and dill increases the nutrient density of meals. Herbs have long been studied for their medicinal value and have shown antioxidant, anti-inflammatory, anticarcinogenic, antiviral and antibacterial effects.
‘Additionally, herbs offer an accessible starting point for those looking to increase the diversity of plant foods of their diet. Increased diversity of foods supports a diverse gut microbiota, which in turn supports a resilient immune system.
‘Rosemary, for example, contains rosmarinic acid, as well as a number of essential oils that have shown to have anti-inflammatory, antibacterial and anti-viral effects. Why not finely chop rosemary and thyme and add to roasted root vegetables or a hearty stew.
‘Or whizz up rosemary with almonds, garlic and olive oil for a rosemary pesto. Fresh herb infusions also offer a palatable way to keep hydrated.’
Be festive
‘Whether it is a cinnamon-spiced turmeric latte, a rich and delicious quality hot chocolate or a fruity cocktail packed with your favourite botanicals, there is a fitting drink for every occasion.
‘Drinks can be a really enjoyable way to experiment with ingredients that are otherwise challenging to include (matcha latte, maca hot chocolate, valerian sleep tea).
‘Winter months can be an innovative way to include ingredients and with or without alcohol, cocktails are an opportunity for increasing the nutrient profile of drinks.’
Polyphenol punch
‘Enjoy this with or without alcohol. Fresh lime, orange and pomegranate offer up antioxidant polyphenol value and rosemary adds depth and festive flavour.’
Ingredients:
- 10ml pomegranate concentrate
- 150ml sparkling water
- 1 shot of vodka (optional)
- Juice from ½ lime
- Juice from ½ orange
- Fresh pomegranate seeds
- Sprig of rosemary
Method:
- Mix together the pomegranate concentrate, orange, lime and vodka and pour the mixture over ice in a tumbler.
- Add the sparkling water and garnish with pomegranate seeds and rosemary.
Try bone broth
‘Including bones in winter cooking is an easy way to boost the nutritional content of a winter warming dish. Brewing bones, bone marrow and connective tissues provides flavoursome dishes rich in vitamins, minerals (iron, zinc, selenium, magnesium) and key amino acids (glycine, lysine, proline, leucine) and nutrients (gelatine, collagen, glycine and glutamine) that contribute to gut barrier function.
‘Maintaining the integrity of the gut lining is an important first line of defence for our immune system, keeping out pathogens and unhealthy irritants and allowing the adaptive immune system to keep focused on valuable tasks.
‘Our personal favourites include oxtail stew, lamb shanks in tomato sauce and hearty bone broths.’
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source https://metro.co.uk/2021/11/03/10-ways-to-boost-your-mood-this-winter-as-the-evenings-get-darker-15529715/
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