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Whilst we're all for cosy nights in, winter can leave us all feeling a little under the weather. Here nutritional therapist Megan Hallett shares her tried and tested cold weather wellness rituals to help you feel good this season...
"I don’t know about you, but these months are some of my absolute favourite. The changing colours, the comfort foods and of course, the festive period. But with all the joy the colder weather brings, also comes pesky illnesses. The darker evenings and colder mornings can also really affect our mood and energy levels," says Megan. "Here are some of my go-to things that can make a BIG difference..."
1. Give Slow Cooking A Go
In my opinion, a slower cooker is a must-have in any home. You can prep and chop everything the night before, then throw it in the morning to cook on a low heat all day long. Then, when you are ready for dinner - you have your delicious, (and nutritious) meal ready to eat! This beef shin stew is one of my favourites.
I really recommend putting aside some time for comfort cooking during the colder months. Try a new recipe and make cooking a self-care moment... it can be super relaxing and a good way to switch off. Opt for collagen-rich cuts of meat, bone broth and root vegetables, as well as pulses and anti-inflammatory spices and you will always have a handful of healthy comfort meals ready to go.
2. Look For Seasonal Produce
Winter is one of the best times of the year for vibrant produce which is at its peak. I love root vegetables (like turnips and beetroots) and of course - pumpkins and squash. Roasting a tray of pumpkin with a generous sprinkle of cinnamon make for not only a great tasting side dish, but also one with lots of healthy goodness in it too thanks to the beta-carotene and fibre. Brussels sprouts also start making an appearance and are a great for supporting overall health and women's hormones too. Whilst berries may not be at their best right now, I’ll pivot and opt for pears and apples on top of yoghurt bowls or as a snack with a handful of nuts.
3. Try Adding In Some Immune-Supporting Herbs
Nothing lowers your mood like getting sick and herbs can be a great way to get some extra nutrients in. I particularly recommend echinacea, elderberry, chaga mushroom as well as looking for things rich in zinc and vitamin C.
I'll often create my own herbal infusions at home by filling a mason jar with a variety of different herbs. I add hot water and leave on my kitchen counter to brew overnight. Right now, I'm loving echinacea, rosehips and hawthorn to protect against winter illness. If I need an energy boost, I’ll add loose green tea, or if I need to relax, lemon balm is a winner.
4. Everyone Should Be Popping A Vitamin D Supplement
You’ve likely heard it many times, but vitamin D plays such an important role in so many different systems within our bodies. It helps to regulate the immune system and keep sickness at bay, improve mood and energy levels and also supports bone and muscle health. The NHS recommend everyone in the UK supplements it in autumn and winter. I like BetterYou’s Vitamin D3000+K2 Oral Spray.
5. Try Medicinal Mushrooms
I'll often add medicinal mushrooms into my client plans, as not only are they rich in beta-glucans, but they have adaptogenic properties which can help you to regulate your stress response. As we edge closer to the end of the year, this is exactly what most people need. Look for Chaga and Reishi. You can add them in powder form to coffee or hot chocolate or if you prefer, take them in a capsule. Dirtea have a great selection of powders and even a new range of gummies which are super easy to take.
6. Go For Warming High Protein And High Fibre Breakfasts
It can be tempting on cold mornings to opt for a bowl of porridge loaded with honey, but try switching to a higher protein breakfast some mornings as this can really help to keep your blood sugar levels stable. Doing this can help almost every system in your body, including your mood, energy and immune system. Start the day with eggs and veggies, or a high protein, high fibre smoothie. If you love your daily bowl of warm oats, consider adding some Greek yoghurt on top, eggs on the side or even protein powder into your porridge.
7. Look At Mood-Boosting Supplements
If you're feeling a little blue, there are some great supplements like Saffron, 5-HTP and St John’s Wort which have all been shown to help brighten your mood. Artah's Enhanced Nootropics is a good one or Organifi's Happy Drops.
If supplements aren’t your thing, try scheduling moments with loved ones... perhaps meeting a friend for a weekend walk and a hot chocolate. Social interaction can have a profound effect on our happiness and overall wellbeing. It can be easy to say no to things and stay home at this time of the year, but you’ll likely feel better from interaction and getting outside. That being said, I am of course still an advocated for nights in snuggled up to a NEOM Candle.
8. Go For Slow, Mindful Walks Outside
Whilst what you eat has a big impact on how you feel day to day, your daily rituals and habits are also a biggie. Going for a daily walk outside hits two birds with one stone, calming your nervous system whilst getting your steps in too. Really spend some time taking in the different colours, sounds and smells. Leave your phone at home, or keep it tucked away in your coat pocket so that you can really embrace and appreciate the great outdoors.
Try practicing gratitude on your walks too. Whether you say it out loud or run through a list in your head, gratitude has also been shown to really lift our mood.
9. Do Listen To Your Body And Rest
The dark mornings and evenings can throw us off slightly and impact our energy so do keep sleep a priority. Try to stick with your usual sleep and wake times and consider investing in a daylight clock or lamp - they're great if you are an early riser and it is still dark outside. I love the Lumie Bodyclock which can help support your natural circadian rhythm.
Saying that, I do absolutely believe that we should all listen to our bodies. There may be weeks when you need that extra rest, especially when social commitments ramp up. So if you need a little extra sleep or a nap - take it. Rest is super productive and will help you make it through the festive period without leaving you feeling wiped out.
10. Consider Booking In With A Nutritionist
Working with someone like myself one on one means we can properly look at your individual needs and lifestyle to create a hyper-individual plan that actually works for you. I take test results into consideration, as well as your symptoms and tailor my recommendations to help you feel your very best, all year round. Fancy it? You can book a complimentary 15-minute introductory call with me here if you do.
About Megan
Megan is a registered and accredited Nutritional Therapist (mBANT, rCNHC), who completed her training at the College of Naturopathic Medicine in London in 2019. Since then, she has worked with hundreds of women to heal their gut and fix their hormones for good. After years of studying, practising, and researching in the women’s health space, Megan realised hyper-personalised nutrition is the most effective way to get results. For more expert advice, check out Megan's Instagram or website.
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