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The older I get, the more I realize that the colder weather means putting in a little extra effort to achieve a sense of balance. Feeling good is no longer as simple as throwing on a flowy summer dress and dusting some bronzer over my face–absolutely not. On cold, dark days, it’s that much harder to ward off feelings of lethargy, exhaustion or even plain misery. Whether you suffer from seasonal affective disorder or not, the winter blues are real.
As we prepare to enter hibernation mode–that delicious time of the year when we hunker down before the festive period kicks off in earnest–consider taking the steps below to make yours a cosy, cocooning success.
Get enough light in the morning
Getting enough light in your eyes is really good for the body’s circadian rhythms, but in autumn and winter, it’s difficult to make this happen due to the darker mornings. Viewing light triggers an increase in hormones like cortisol and dopamine, which help with mood, focus, energy, immunity and even our sleep–without it, your health suffers. Try harnessing the benefits of light therapy by sitting in front of a bright light (10,000 lux, roughly 20 times the power of ordinary indoor lighting) for around 15 minutes each morning. SAD lamps are great for delivering this kind of light–I love this pyramid-shaped one. Either use it as your work desk or do your makeup in front of it. Trust me, it works!
Take your vitamin D
Another issue related to a lack of sunlight: vitamin D deficiency. Most of us suffer from this during the darker seasons, and it results in symptoms including low mood, fatigue, hormone imbalance, and lowered immunity. So, between September and April, experts recommend we all supplement. “Look for vitamin D3 over D2,” Alice Mackintosh, nutritionist and founder of Equi London, previously told Vogue. “These can come in the form of sprays, capsules, or powdered supplements.” While Public Health England recommends taking 400 iu as your daily dose, most nutritional experts advocate a base line of 1,000 iu. It’s also worth finding a formula that contains vitamin K2, to ensure optimal absorption.
Make time to move
It can be hard to extract yourself from bed to exercise each morning in winter, but trying to incorporate some form of movement into your day is key for good mental (and physical) health, no matter how tempting it is to stay under the covers. Do what you enjoy: whether it’s a long walk in nature or a HIIT class at home.
Run a bath
As well as being an easy (and scientifically proven) way to lower stress levels, taking a hot bath is also a great opportunity to switch off and go phone-free. Make the most of it: as well as lighting candles, add detoxifying, muscle-relaxing Epsom and magnesium salts into the water (we love Naturopathica’s offering), as well as an aromatherapy oil for muscle-melting levels of chill.
Eat seasonally
Eating organic, seasonal produce is the best way to ensure your body is absorbing all the nutrients it needs to thrive, say nutritionists. Head to your local farmer’s market to load up on autumnal vegetables–think pumpkin, squash, kale, leeks, parsnips and so on–and throw them into hearty, warming stews and soups. Or make it even easier and opt for meal delivery.