Do you need a winter
Dr Rangan Chatterjee reveals his exclusive new plan that has been designed to reboot health and wellbeing this season - and beyond
Winter is here. And when it comes to our health and wellness, as temperatures plummet the odds are stacked against us.
Shorter days can mean low mood, and the cold and dark make it hard to feel motivated to exercise and eat well.
But winter is actually the time we should take care of our wellbeing the most. There are more viruses circulating, not just Covid-19 but the likes of colds and flu.
And after mixing was limited last year, doctors like myself believe we are entering uncharted territory when it comes to how our bodies will react to invaders.
Our immune system needs regular boosts and constant exposure to other people and bugs to function effectively.
We have no idea how avoiding each other last winter will impact on its ability to operate. This unique situation emphasises the importance of being proactive when it comes to looking after our wellbeing. There’s never been a more vital time to take charge.
Luckily, there are some simple things you can do that will make a difference. And I’m here to show you how it’s done.
In part one of my exclusive Winter Wellness plan I’ll discuss how diet and relaxation are key to boosting health and wellness, and in tomorrow’s part two we’ll move on to exercise and sleep.
So if you’re looking to make a change, read on.
Before you start this or any health or fitness regime, consult your GP.
THE FOUR PILLARS: EAT, RELAX, MOVE, SLEEP
Taking charge of our health shouldn’t be hard, but many of us are paralysed by the endless amount of advice on offer.
So allow me to simplify what a healthy lifestyle means. The truth is, everyone has the power to achieve peak wellness, allowing them to feel better and live life to the full.
And wellness can be broken down into four pillars
– eat, sleep, relax and move.
Strengthen all four pillars and your health will hold strong.
The pillars work in harmony with one another, and you are only as good as your weakest pillar.
If you want to improve how you feel, start by asking which of the pillars you need the most help with and tackle that one first.
But don’t focus on just one. It’s no good hammering the gym if you are staying up until 2am every night.
Start small – this doesn’t have to be a huge overhaul.
A little, when done well, soon adds up to a lot.
EAT
The 12-hour window
They say you are what you eat and this is the best place to start if you want to
feel well this winter. Diets are divisive but this isn’t about faddy trends.
Instead of looking at what you eat, start by thinking about when, how and why you are eating.
There’s a 12-hour window each day during which you should take your meals, known as time-restricted eating, with the last food eaten no later than 8pm.
Certain people with medical conditions or an eating disorder should not follow this regime, but the rest of us will find it helps with blood sugar control, immune system function, sleep quality and weight.
Think simple
Seventy per cent of your immune system lives in your gut so the food you eat directly impacts the quality of your immune response.
The consistency between all good diets is a focus on minimally processed foods or whole foods.
These are the things that our grandparents might have been eating, rather than modern ready meals. Think grains (brown rice, quinoa, rolled oats), beans and legumes (lentils, kidney beans, chickpeas), nuts, seeds, fruit and vegetables. Use these whole foods to make hearty soups, casseroles and curries this winter.
Start looking at the labels on food. If there are more than five things listed, this is normally a sure sign they are ultra-processed and best avoided.
Snack attack
As you move towards eatin more whole foods and cook fresh, your desire to snack s as your blood sugar will be
And often we are not eat in our stomachs but a hole
We eat because we are fe bored or low.
And with more time spen during the winter, consump increase.
So when you are reachin snack, you should stop and Three F exercise.
Ask yourself: What do I F I FEED it? Then FIND a wa
This could be some quiet with no distractions, a phon loved one or an early night.