Top health tips to beat those winter blues

No matter your age, a few simple lifestyle changes can help to combat sluggishness when the big chill sets in. Liz Connor finds out more about four of the best

It’s a scenario that many of us are familiar with. No matter how much coffee you drink or how many motivational podcasts you blast through your headphones, you’re still yawning all day and counting down the hours until bedtime. Whether it’s the lack of sunlight, the looming Christmas deadlines or bone-chilling temperatures, the winter months can leave many of us feeling plagued by fatigue, tortured by sub-quality sleep and running on empty. Statistics show that one in five people in the UK feel unusually tired at any one time, and one in 10 have prolonged fatigue, according to the Royal College of Psychiatrists.

We spoke to experts to find a few simple yet effective ways to beat the energy crisis:

1. PUT SLEEP ON YOUR PLATE

Sleep has a huge impact on energy levels during the day, and if you don’t get enough of it, you’re more likely to feel snoozy the next day. For a great night’s kip, strive to eat a balanced diet that factors in the amino acid tryptophan, which nutritionist Rob Hobson explains is “used in the brain to synthesise the sleep hormone melatonin.” Melatonin is a hormone made naturally by your body that signals it’s time to hit the hay. “Tryptophan is found in foods such as turkey, soy, nuts, seeds, oily fish, beans and pulses,” explains Hobson, who is speaking on behalf of Healthspan (healthspan.co.uk).

Dr Meg Arroll, a leading psychologist specialising in behaviour and health change, also advises eating an evening meal that’s loaded with carbohydrates such as pasta or rice, as this helps with the uptake of tryptophan into the brain.

“Food provides us with energy but the quality of your diet alongside your pattern of eating are equally as important to maintain energy levels,” she adds.

We tend to eat more during winter and opt for hearty meals such as pies, stews and roast dinners but it’s important to still maintain a good, balanced diet. “Focus on eating regularly and making every mouthful count by choosing nutritious meals and snacks throughout the day,” says Arroll.

2. GET INTO THE HABIT OF TRYING SOMETHING NEW EVERY WEEK

Routine can be a good thing, but repeating the same tasks over and over can mentally add to that sluggish “same-old” feeling during the winter months.

“Just as eating a range of foods helps to support our physical and gut health, stimulating the mind with diverse mental ‘nourishment’ boosts vitality and energy,” says Arroll.

Whether it’s finding a new exercise class, indulging in a new creative hobby or taking in some live music, breaking your routine can help to make the days feel more fulfilling.

3. GET MOVING

“During the winter months it can be harder to find the motivation to exercise, but maintaining a regular regime can make you feel more energetic, strengthen your immune system and improve your mood,” says Dr Arun Thiyagarajan, medical director at Bupa Health Clinics (bupa.co.uk). A workout also has mental benefits – releasing a potent mix of the feel-good chemicals, serotonin and dopamine, which can help you destress after a long day at work and ease symptoms of anxiety and depression. “Just 30 minutes in the day could change your whole outlook on winter, even if it’s just a brisk walk,” he says.

4. LET THERE BE LIGHT

Sunlight doesn’t just keep us warm, it also plays a huge role in keeping us healthy and energised. “In the brighter months, it works as a natural alarm clock, waking us up gradually and leaving us ready to face the day,” says Dr Luke Powles, associate clinical director for Bupa Health Clinics (bupa.com). “As we approach winter though, we’ll often find ourselves getting up in the dark, making it harder to find that ‘get up and go’ feeling.

“In addition to the psychological effects of shorter days, sunlight also plays an important role in helping the body produce hormones called melatonin and serotonin.” The former is used to help regulate sleep patterns and keep us feeling alert.

“Similarly, serotonin is used to help regulate our mood – in layman’s terms it’s the happy hormone,” says Powles. “When we’re in short supply of serotonin, it’s more likely that we’ll feel gloomy or disinterested.” If a sunny holiday is out of the question, you can also try using SAD lamps. These are plug-in, indoor lights which mimic the sun and are thought to boost levels of serotonin and melanin. Although evidence around light therapy is still not 100% conclusive, Powles says that it does look as though SAD lamps can deliver short-term effects.