Beating the Winter Slump with Oliver Patrick

Winter is undoubtedly a challenge to overall wellbeing. Through a combination of reduced daily activity, reduced natural light, increased hunger, reduced social exposure etc, we may naturally feel a little less vivacious than in the heat of a balmy English summer.

 January also comes with the accelerated guilt around diet and exercise, exacerbated by a fitness industry that has to fill its annual memberships in the ‘golden quarter’ to ensure doors stay open through the empty months of summer and December. Constant messaging around the ‘need’ to be fit and lean, mixed with social media drowning in new year, new you diets, means for those not entirely on the wellbeing bandwagon, January and winter can be a challenging time.

When looking at wellbeing solutions, it pays to look at the cause of challenges as the best path to solutions. In the problems presented by winter we also see opportunities to push back against the natural dip in mood and energy, without huge effort.

If there is naturally reduced physical activity then we must artificially boost this. Hitting a steps target that is 10% greater than your last month’s average (don’t worry, your phone is tracking this for you already), is a great start.

 If we have naturally reduced light, then we must endeavour to get as much natural light in the first hour after waking as possible. A morning walk outside is a key part of good morning rituals to stabilise mood and keep energy high.

Increased hunger is loosely linked with reduced hormones of feeling full when we are colder. A logical evolved response to harvest fat when temperatures – and resources - diminish. A diet focussed on whole foods, centred around vegetables, lean proteins and healthy fats, will generate a greater feeling of being full that equivalent calories from processed foods and refined carbohydrate diets. Eat a diet rich in whole, non-processed foods in January and February to feel fuller for longer.

After the wild December nights it is natural to reduce the social diary in January. However, remember social interactions are a key part of mood regulation and feeling well. Sustain key relationships with organised meetings over winter months and avoid alcohol being the main focus where possible. A friend to join on a morning walk is a near perfect example of killing three birds with one stone (good daylight, regular activity and sociability).

The path of least resistance is to feel a little low in winter. However, if we are prepared to proactively offset the reasons for this, we can expect year round energy and a body and mind that hits spring ready to take on the world.