Winter can be a challenging time for many reasons. The colder weather and the shorter darker days just seem to be a bit demotivating in general. Winter is also, for most of us, when we do NOT go on holidays, which may tend to add to the negativity we associate with this time of year. Winter is also a time of year with particular wellness challenges and perhaps some opportunities too…

Stay active. There is a real tendency to “hibernate” during the colder months. The bed and or the couch just seem so cosy and going out for a run just seems a bit grim sometimes, doesn’t it? One of the secrets that active people know, is that it is not only possible to stay active in winter, it’s essential. None of us can afford months of sedentary living every year, so we simply must find ways to stay active. For some it is just a matter of clothing (jackets, leggings, etc.). For others there is shift to indoor exercise (gyms, home exercise, etc.). For most it becomes a bit of a combination, but the trick is to refuse to let winter slow you down. Refuse.

Get outside. Fresh air and moderate amounts of sunlight are really important for our mental and physical wellbeing. So we all need to get out when we can. It rarely rains for days on end. Most of us do not live in truly arctic conditions. We can get out and we should.

Check on your vitamin D. Vitamin D is important for immune systems, bone health and for mood. Low levels of vitamin D make us more susceptible to almost all bugs (colds, flu, COVID, gastroenteritis, etc.), can result in weaker more brittle bones, and is associated with Seasonal Affective Disorder (SAD; a form of depression seen in winter months). Vitamin D is made in our own bodies, but the process requires exposure to sunlight (about 10-30 minutes a day is usually enough) and so you can see the problem in winter. Staying active and getting outdoors are the best solutions but as an option you can check your vitamin D levels with a simple blood tests, and you can take vitamin D supplements. Talk to your doctor.

Watch your mood. Many of us feel a bit down in the cold and dark months. This is perhaps “normal” to a point. But Seasonal Affective Disorder (SAD) is a very real form of depression that is associated with winter. The main cause appears to be a deficiency of Vitamin D (see above) although there are other factors. If you feel significantly “down” during the winter, please see your doctor. You may benefit from vitamin D supplements and more sunlight, but you may find antidepressant medications helpful.

Manage colds and flu. Winter is flu season. There are many things you can do to reduce the risk of getting flu and of getting severe flu (requiring hospital care). The most important things are general healthy living (eat well, stay active, etc.), hand washing, and flu vaccinations. Each of these is a proven measure that really helps.

Look after your skin. Winter can be a time where we experience dry flaky skin. So it’s important to eat well (good balanced nutrition helps with skin health), drink plenty of water (about 1.5 litres a day for most adults), and to use simple moisturisers (aqueous cream is simple, cheap, and effective). Interestingly, skin health has been associated with mood so taking care of your skin may actually help you cope with the winter blues too.

Eat well. Winter can be a time where we seek out comfort foods (typically carbs). We think this is fair enough to a point. In moderation. Winter is also a time where certain fruits and vegetables are more difficult to find and or more expensive to buy. But with some careful thought, there are still plenty of fresh nutritious foods available. Healthy soups and stews can be a tasty, comforting, and healthy. Perhaps cost and availability mean that salads are tricky, but not impossible with a bit of creativity. Yes, indulge a bit in some comfort-eating. Just be moderate.

Take a trip. While we do tend to take holidays in the summer, and for good reason, there are opportunities for getting away in winter. The game parks, cosy lodges, and certain warmer parts of the country (KZN) can all be great during winter. If your budget allows, you could travel further afield of course (to the northern summer) but we know this is only an option for some. We suggest that you try to plan at least one long-weekend getaway in winter. It’s just great to have a break to plan and look forward to, and winter need not stop you.

Wellness is a life-long year-round consideration. More and more research supports this common-sense view and we really do need to avoid all the short-term quick-fix approaches that seem so popular these days. Making wellness part of your lifestyle does not end when the temperature drops. With a little thought and some careful planning, you can maintain your wellness through the colder months. You just have to choose to do so.

Written by Dr Colin Burns