7 ways to stay energised and restored this winter
Winter tends to leave us feeling sluggish, less than our best, and longing for those sunnier days. Instead of succumbing to the winter blues, we can proactively nurture our energy and well-being, and appreciate the unique beauty of each season. These seven simple yet effective strategies can help you stay revitalised and rested throughout the colder months, without requiring major overhauls to your routine.
Embrace the light
Our bodies are intricately linked to the sun's cycles. Sunlight, especially during dark UK winters, plays a crucial role in regulating our circadian rhythm – our internal 24-hour clock. This rhythm influences everything from sleep quality and hormone production to mood and energy levels. Sunlight is essential for Vitamin D production, a vital nutrient that supports bone health, immune function, and overall well-being. Given the UK's often overcast skies, getting enough sunlight for Vitamin D production can be challenging. Getting at least 20 minutes of bright light exposure daily is essential for well-being, whether it's a short walk, time spent outdoors, or even just sitting near a sunny window. Even on cloudy days, getting outside can be beneficial. If natural light is consistently scarce, a light therapy lamp can be a valuable tool to mimic the sun's beneficial effects. It's also highly recommended to discuss Vitamin D testing and supplementation with a healthcare professional, as many people in the UK are deficient during the winter months.
Pre-shower skin indulgence
Before showering, revitalise your skin with a two-step ritual. First, use a natural bristle brush to gently dry body brush your skin. Using upward strokes towards your heart, brush your entire body, stimulating lymphatic drainage, exfoliating dead skin cells, and boosting circulation. This leaves your skin invigorated and prepped for the next step. Then, apply a generous amount of nourishing jojoba oil to your body, focusing on dry areas like elbows, knees, and heels. Gently massage the oil into your skin using circular motions. This allows the oil to penetrate deeply while your skin is still slightly damp (from the natural moisture after brushing, or a light cleanse/misting), locking in hydration and creating a protective barrier against the drying effects of hot water and soap. Jojoba oil also helps loosen dirt and impurities, making cleansing easier. Allow it to absorb for 10-15 minutes before showering, then follow with a warm shower and a gentle cleanser. Pat your skin dry afterwards, leaving it soft, supple, and deeply moisturised. This ritual can be especially beneficial during winter when skin tends to be drier. You can even add a few drops to your bath for extra hydration. For scalp care, massage jojoba oil into your scalp and hair before showering, leaving it on for 30 minutes or overnight for a deeper treatment.
Hydration hero
We often associate dehydration with hot weather, but central heating and drier air can dry out our skin and mucous membranes, leading to fluid loss. Dehydration can lead to fatigue, headaches, and even affect our concentration and cognitive function. Electrolytes – minerals like sodium, potassium, and magnesium – play a vital role in how our bodies use fluids. They're essential for maintaining fluid balance, nerve function, and muscle contractions. Exercise, and surprisingly, drinking too much plain water can actually deplete or dilute these vital minerals. To stay properly hydrated and energised, consider adding an electrolyte supplement to your water a few times a week, especially after exercise or if you're experiencing symptoms of dehydration. This can help replenish what's lost and support optimal hydration and overall well-being. It's a small but powerful act of self-care that can help you feel more balanced and energised throughout the winter months.
Stretch it out
Taking a few moments for regular movement can be a beautiful way to connect with your body and release any pent-up tension, especially during the winter months. Whether you choose stretching, yoga, or Pilates, these practices can improve flexibility, reduce muscle stiffness, and boost circulation, leaving you feeling more refreshed. Even short movement breaks throughout the day can make a difference. Pay attention to areas that tend to feel tight in winter, like your shoulders, neck, and lower back. Breathe deeply as you move, and enjoy the feeling of your body opening up.
Breathe easy
Stress and anxiety can drain your vitality, especially during the winter months. Deep, conscious breathing exercises can be incredibly helpful for calming the mind and body. These practices can activate the vagus nerve, which helps regulate the nervous system, promote healthy digestion and relaxation. The "4-7-8" breathing technique – inhaling deeply through your nose for 4 seconds, holding for 7 seconds, and exhaling slowly through your mouth for 8 seconds – is a wonderful way to de-stress. This type of mindful breathing is often a key element of yoga practices, where it's known as pranayama. Pranayama encompasses a variety of controlled breathing techniques that can bring balance and calm. Explore different pranayama practices to discover what resonates with you, and repeat your chosen technique a few times whenever you feel stressed or need a quick energy boost.
Nourish from within
Nourishing yourself during winter is a beautiful act of self-care. Focus on foods that provide sustained energy, like warm soups, stews, and roasted vegetables. These are perfect for showcasing the goodness of seasonal produce. Eating seasonally is a way of honouring the natural cycles of the earth and connecting with the foods that are meant to nourish us at this time of year. Include plenty of seasonal fruits and vegetables in your diet to ensure you're getting the vitamins and minerals your body needs. And don't forget the importance of healthy fats for hormone balance and steady energy. Savour the flavours of the season and enjoy the nourishment they provide.
Prioritise rest
Winter naturally invites us to slow down and turn inward. It's the perfect time to embrace the Danish concept of "hygge" – creating a cosy and comfortable atmosphere. Just as nature rests, it's okay for us to rest too. Don't feel obligated to say yes to every social invitation. Give yourself permission to be more selective with social plans and enjoy the peace and quiet of your own company. Prioritise sleep, create a relaxing bedtime routine, and allow yourself time to unwind. A warm bath, a good book, or simply spending time with loved ones in a relaxed setting can help you recharge and feel more rested. "Hygge" is about aligning ourselves with the natural rhythms of the season and finding joy in the simple things.
Incorporating these simple strategies into your daily routine can make a world of difference this winter. Start with one or two that resonate with you and gradually add more as you find what works best. Embrace the season, nurture your well-being, and enjoy a vibrant and energised winter!