These small and easy changes can make a big difference to your energy levels, mood, and resilience to infections during the autumn and winter months
Supplement with vitamin D
From October to April in the UK we are not able to create vitamin D from sunlight. As it is difficult to get enough from diet alone, supplementation with 400IU vitamin D is recommended. Some people may need more than this – a blood test is useful to understand more about your levels and supplement needs. This can be done through your GP, or arranged privately by your nutritional therapist.
Vitamin D is important for optimal functioning of the immune system, and improving microbiome health which can affect mood.
Some people have genetic variants that can increase the likelihood of vitamin D insufficiency or deficiency, meaning that they may need to supplement more throughout the year. To find out if you are one of these people, you can find out more about my genomic testing programme here.
Prebiotic foods
Support your microbiome health by aiming to eat at least 30 different plant-based foods per week. These contain prebiotics, compounds that feed and promote the growth of beneficial gut bacteria. This includes fruits, vegetables, legumes, herbs, and spices. Diversity is key, as different gut bacterial thrive from different sources of prebiotic fibre.
Improving microbiome health can help to improve mood, energy levels, and immune system function.
Warming infusions
A great way to keep hydrated and energised during the winter months is to swap cold water for warming herbal infusions. If you suffer from cold hands and feet, infuse fresh ginger and/or cinnamon sticks in a teapot of boiled water and sip throughout the day to promote blood circulation.
Protein
Ensure that a source of protein is included with each meal, which can help to regulate blood sugar and improve energy.
Focus on protein high in the amino acids tryptophan and tyrosine, which are vital for the formation of our neurotransmitters serotonin and dopamine. Examples include eggs, turkey, nuts, and seeds. These neurotransmitters modulate our mood and can help us feel motivated.
Vitamin C
As one of the most important antioxidants, it’s a great idea to increase our consumption of vitamin C rich foods, such as citrus fruits, raw red pepper, and cabbage, or take a good quality supplement.
Vitamin C helps us to improve our resilience to infections.
Walks in nature
Winter is naturally a time for rest in preparation for the spring. Intense workouts may not be attractive, despite the pressure of January resolutions. If this is you, remove the pressure!
Focus on walks outside, in nature if possible, especially in the morning. Exposing our eyes to the morning sunlight within 30 minutes of waking can help to regulate our circadian rhythm (our sleep-wake cycle), helping us sleep better and in turn improving overall vitality.
Dr Anna Sanniti 