5 ways to avoid the ‘winter blues’ and boost immunity
The winter months can be a tough time, of all the seasons winter seems to last the longest, and we can all find it difficult to remain motivated and productive at this time of year.
Respiratory and flu-like illnesses are more common, and a lack of direct sunlight can affect the body’s clock, mood and motivation too. Indeed, one in 15 people in the UK are affected by the ‘winter blues’.
The good news is that there are some things we can do to minimise our health risks and these 5 areas set the foundations to help us keep the winter blues at bay:
1. Take your vitamin D
Vitamin D has a direct effect on the body’s immune response and being deficient in this vitamin has been linked to a higher susceptibility to infections.
The NHS recommends all adults consider taking a 400IU vitamin D supplement year round, but very few of us do. In fact, according to the NHS, 54% of us are deficient. 400IU is just a minimum recommendation though, and some people will need a higher dosage to keep their vitamin D levels up.
2. Eat plenty of fruit and veg
Fruit and vegetables are rich in natural antioxidants including vitamin E, vitamin C, beta-carotene and zinc - all of which support our body’s response to infection and illness.
Research suggests that 73% of employees eat three or less portions of fruit and vegetables per day. Whilst most of us are familiar with the idea of getting your ‘5 a day’ it takes effort and planning to really get into this habit. Simple changes like swapping a snack for a piece of fruit or including another serving of veg at dinner is a great place to start. Exploring meat-free recipe ideas can keep things interesting; using pulses and whole grains also provide a great source of fibre and protein.
3. Be more active
Many of us sit for hours in front of our computers and this is putting our physical and mental health at risk. Increased remote working also means swapping the usual commute for more computer time, lengthening sedentary positions. Even short bouts of moderate exercise (such a 20-30 minute brisk walk) can have an acute positive effect on the body’s immune function, as physical activity can promote blood circulation and removal of waste products and toxins from the body. Studies have shown that people who exercise regularly tend to be sick less when compared to sedentary individuals.
Exercising regularly also plays a key role in helping us beat the winter blues, with it being a great stress reliever and mood enhancer. In the UK, 1 in 3 men and 1 in 2 women are not active enough for good health. Think about your barriers to being active and how you might plan around those towards some activity goals.
4. Manage stress levels
Stress can place immense demands on our physical and mental health and well-being, impacting our behaviour, performance and relationships with colleagues. It's a major cause of long-term absence from work, and knowing how to manage the factors that can cause work-related stress is key to managing people effectively.
The Covid-19 pandemic has impacted people’s mental wellbeing as well as their physical health. Along with the fear and uncertainty caused by Covid-19 itself, there have been huge changes and challenges relating to our work lives too. You may have experienced increased work demands but a decreased sense of control; and this can be a recipe for increased stress. Many of us are also juggling work demands with caring responsibilities, either for children or vulnerable relatives. These concerns are a real test of people’s resilience.
It is important as individuals that we each establish a good self-care routine including a healthy approach to diet, relaxation and sleep which can all help to reduce stress levels.
5. Get a good night’s sleep
Sleep deprivation can affect our wellbeing, engagement and performance, as well as contribute to serious illness. The occasional night without sleep will make you feel tired the next day but it won’t affect your health. But after several sleepless nights you might find it difficult to concentrate and make decisions. You may also start to worry about not being able to get to sleep, leading to stress and low moods.
The impact on health is serious and wide-ranging. Research has also shown that poor sleep quality can directly affect the body’s protective immune system. Generally speaking, human beings can live longer without food (about 11 days) than they can without sleep.
There are lots of steps we can take to address poor sleep. Monitoring using a diary or app can provide important clues to patterns affecting your sleep. Reducing alcohol and caffeine intake, adjusting the timings of exercise sessions or meals, and adopting strategies like mindfulness, relaxing breathing exercises or meditation can also lead to significant improvements to sleep quality.
Avoiding excessive use of electronic devices outside of working hours, and especially close to bedtime, will be beneficial to sleep health.