Boosting Winter Wellbeing: A Doctor’s Approach to Diet & Daily Routine
As winter approaches, feelings of low mood and fatigue are common. However, simple adjustments to diet and daily habits can considerably improve wellbeing. dietician Marie Behar and Dr. Alex George offer practical advice for navigating the season with more energy and a brighter outlook.
The Power of Yogurt
Behar highlights the benefits of yogurt as a winter staple. It’s filling, supports stable energy levels, and provides immune-boosting benefits through it’s fermented properties, all while remaining a light food choice. To maximize these advantages, she recommends opting for plain, unsweetened yogurt – either shy away or Greek yogurt – with a protein content of at least 10g per 100g.Enhancing yogurt with fruit, oatmeal, or nuts adds further nutritional value. Behar advises limiting dairy intake to a maximum of two servings per day, notably during winter when sweeter desserts are tempting.
Dr. George’s Daily Routine for Combating the Blues
Dr. Alex George emphasizes the importance of a consistent routine to support mental health. His day begins with a focus on regular wake-up times and gentle stimulation. He avoids “lying in sleeps” which disrupt the sleep cycle, and chooses an upbeat ringtone to encourage cortisol release upon waking. A 40-minute walk outdoors, nonetheless of the weather, is a non-negotiable part of his morning.He also incorporates a cold shower, gradually increasing the duration, as a revitalizing boost. Coffee consumption is limited to the morning to protect sleep quality.
Throughout the day, Dr.George prioritizes physical activity, even in short bursts. He supplements with vitamin D year-round, emphasizing that supplements should complement, not replace, a healthy diet. His evening routine focuses on winding down: phone notifications are silenced at 8:45 PM,replaced by lamps and a sandalwood candle to create a calming atmosphere. Classical music, particularly Ludovico einaudi, aids relaxation. He maintains a cool bedroom temperature of 19°C, mimicking natural temperature drops that signal the brain it’s time to sleep. he also strongly advises avoiding alcohol,citing its disruptive effect on sleep.
Integrating These Habits
The key to success is simplicity and consistency.Incorporating plain yogurt with seasonal fruits, seeds, and oatmeal provides a nutritious and mood-boosting base for breakfast or a post-exercise snack. Alongside dietary changes, Dr. George recommends prioritizing short bursts of activity and exposure to natural light soon after waking. If natural light is limited, specific light therapy can be beneficial.
Dr. George stresses the importance of rediscovering enjoyable activities. “Think about what you loved doing before the pub became your hobby. Playing five-a-side football? Painting? rediscovering the joy of childhood is one of the best things you can do for your mental health.”
He concludes by emphasizing that seeking professional help is crucial if low mood persists, or if feelings of sadness, extreme fatigue, or dark thoughts arise. The goal isn’t perfection, but rather building a foundation of concrete actions – protein-rich yogurt, vitamin D, daylight, regular sleep, and social activities – to navigate the winter season successfully.
