How to Stay Healthy in Winter: Essential Tips for New Mums Over 40

How to stay healthy in winter

When winter arrives and temperatures plummet, the temptation to hibernate can be overwhelming, especially after a slip on the ice that left me with a bruised ego rather than broken bones. But as a new mum over 40, this winter incident was a wake-up call, prompting me to rethink my self-care strategies. Here’s how I’m navigating the winter months to stay healthy and energetic, so I can greet spring with a bounce in my step.

Embrace the Ice Bath Trend

Revitalise with Cold Exposure

• Cold Showers: While sitting in an ice bath is extreme, finishing your shower with a blast of cold water can boost alertness and mood.
• Benefits: Cold exposure can improve circulation, gives pain relief, and can enhance skin conditions like eczema.

Learn more about the benefits of cold exposure from Healthline.

A Dose Of D

In the winter months, the blues and low spirits often link to a shortage of vitamin D, famously known as ‘the sunshine vitamin.’ This vital nutrient is generated by our bodies when exposed to sunlight. As winter sets in and with aging, Vitamin D deficiency becomes common, particularly as the kidneys struggle to convert it to its active form. While symptoms are subtle, the deficiency can contribute to low mood and various health issues. You can boost your Vitamin D intake through Solgar supplements or natural sources like egg yolks, certain fish, and fortified grains. To combat fatigue effectively, consider pairing it with Vitamin K2.

Read about the importance of vitamin D on Mayo Clinic’s website.

Buddy Up

There is no doubt exercising is harder when the days are so cold. Just getting in the car to go to the gym in the dark when it’s cold and miserable is more of a challenge. Even for the die-hards! That’s why buddying up with a friend helps you stick to an exercise regime when really you just want to curl up with a glass of wine. The commitment to doing something with someone else means you’re less likely to cancel a class, or roll over in bed instead of pulling on your trainers. The camaraderie fostered in a gym group exercise class exemplifies the essence of community training. It provides the much-needed motivation to break a sweat, no matter how gloomy the weather may be.

Explore group fitness options to find classes that suit you.

Start Your Week with Exercise

Studies show if you start the week with a workout you are more likely to do more during the rest of the week in winter. It is harder to get motivated the later you leave it. By the end of the week, many of us are distracted by other engagements and work. Opting for an early exercise routine keeps your motivation levels high, but also contributes to maintaining your overall well-being. Little and often is a great way to approach the colder months, but make sure you plan your exercise routine properly.

• Consistency is Key: Starting the week with a workout sets a positive tone and helps motivation throughout the week.
• Tip: Schedule your workouts early in the week to stay on track.

Find tips for staying motivated at Verywell Fit.

Opt for Comforting, Nutritious Meals

Balance Comfort Food and Nutrition

• Combat seasonal cravings by preparing nutritious meals like soups and stews.
• Use a slow cooker to prepare dishes like ghormeh sabzi, which are both satisfying and wholesome.

Get more healthy winter recipes from EatingWell.

Cold Comfort

As temperatures drop, the inclination towards comfort food naturally surges. Research indicates a seasonal decline in the feel-good neurotransmitters dopamine and serotonin during winter, making us more prone to cravings for sweet treats to combat fatigue. It’s important to balance blood sugar. It’s also a great time to bring out the slow cooker. Soups and stews like ghormeh sabzi are nourishing and comforting. By prepping in advance you can avoid prolonging the dangerous post-work early evening wine and snacking scenario.

So hopefully, our tips for staying healthy during winter help combat the winter-weary days, guiding you towards a season filled with warmth in the kitchen and the gym.

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