Beat The Winter Blues

As the days become colder and darker it is common to feel a little low. These simple health tips help you adjust to the season with more energy and calm.

Exercise

Outdoor exercise often improves mood and self esteem. Wrap up warm and head out for a brisk walk in the woods or around the block. Return to a hearty meal and a hot drink.

Natural daylight

Daylight helps balance your body clock. Get outside at lunchtime if you can and make the most of weekend mornings. Open curtains wide and sit near a window when you work or read.

Protein

Protein at each meal supports steady energy and mood. Think eggs, fish, beans, lentils, yoghurt, tofu, chicken, or turkey. Pair with vegetables and whole grains.

Vitamin D

Top up with natural sunlight when possible. Many people choose to supplement in darker months. Speak to a health professional if you are unsure about dose or need.

Omega 3

Oily fish can support brain and mood. Try mackerel, sardines, herring, anchovies, salmon, trout, or pilchards once or twice a week. Plant sources include walnuts, chia, and flax.

Hydration

Central heating can dry the air and affect hydration. Aim for 1.5 to 2 litres of water a day. Herbal teas are a warm and gentle way to drink more.

Pick two habits and practise them daily for a couple of weeks. Small steps make winter feel softer and more manageable.

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