From Summer to Winter: The Effects of Seasonal Changes on Your Health
As we transition from the warmth of summer into the cooler and wetter days of autumn, many of us feel a shift not only in the weather but also in our overall wellbeing. With autumn and winter approaching, it is important to understand how these seasonal changes can affect our physical health, mental state, and lifestyle. By making a few mindful adjustments, we can stay resilient through the colder months.
Energy Levels and Mood
One of the most noticeable effects of seasonal change is the shift in energy and mood. As daylight hours shorten, we are exposed to less natural sunlight, which can reduce our body’s production of serotonin, the hormone that helps regulate mood. This often leads to feeling more tired, less motivated, and for some, experiencing Seasonal Affective Disorder (SAD).
❗Prioritise time outdoors, especially during daylight, to maximise exposure to natural light. Consider adding a Vitamin D supplement to support your energy and immune function. Ideally testing your Vitamin D levels first before you start any supplementation.
Immune System and Cold Weather
As temperatures drop, our immune systems may weaken, making us more susceptible to colds and flu. Additionally, we spend more time indoors in close proximity to others, which can increase the risk of infections spreading.
❗Boost your immune defenses with a nutrient-rich diet high in vitamin C, zinc, and antioxidants. Seasonal vegetables like squash, root vegetables, and leafy greens can offer a range of vitamins and minerals to keep you strong during this time.
The Role of Protein in Staying Healthy
During the colder months, maintaining adequate protein intake becomes even more important for overall health and vitality. As you know from my previous articles, protein plays a critical role in supporting your immune system, helping your body repair tissues, and maintaining muscle mass, which can decline if we become less active and older.
As our bodies work harder to stay warm and fight off illness, protein helps sustain energy levels and aids in the repair and recovery of cells. Ensuring you are consuming enough high-quality protein from sources like meat, fish, eggs, and dairy is key for staying resilient through seasonal changes.
Moreover, protein can help regulate blood sugar levels and prevent energy dips that are common during this time of year, especially when comfort foods high in carbohydrates become more tempting.
❗Include protein-rich meals in your autumn and winter diet. Warming dishes like hearty soups with added chicken or beef, a couple of hard-boiled eggs or a cottage cheese and vegetable snack, can help you feel full and nourished while giving your body the fuel it needs to stay strong.
Diet and Comfort Eating
With cooler weather comes the natural urge to seek comfort in food. Heavier, warming meals become more appealing, but they can also lead to overindulgence and weight gain if not balanced properly. It is common to reach for more starchy and sugary foods during colder months, which can lead to energy crashes and affect blood sugar levels as well as the dreaded weight gain over winter.
❗Focus on hearty, nourishing meals that include plenty of protein, healthy fats, and vegetables. Try warming soups, stews, and roasted vegetables, while keeping comfort foods like refined carbs and sugars in moderation. Have some healthy, lower calorie snacks handy for when you feel those sugar cravings coming.
Sleep Patterns
The change in daylight can also influence our sleep patterns. The darker mornings and early sunsets may disrupt your circadian rhythm, leading to feeling tired earlier or struggling to wake up in the morning.
❗Establish a consistent sleep routine. Ensure your bedroom is dark and cool, and avoid excessive screen time before bed to maintain healthy sleep hygiene. Adding magnesium-rich foods or a magnesium supplement may also help improve sleep quality. Please speak with your Nutritional Therapist or GP first, before taking any supplements.
Exercise and Motivation
During the warmer months, many of us are more active outdoors, enjoying long walks, cycling, or simply spending time in nature. With colder weather, it can be harder to stay motivated to exercise, and many of us become more sedentary.
❗Embrace seasonal activities like brisk walks through the autumn leaves, or try indoor exercises like yoga or strength training. The key is to maintain regular movement, which can help improve mood, circulation, and overall health throughout the winter.
Preparing Your Mind and Body for the Change
Seasonal changes are inevitable, but by staying mindful of how they affect your body and mind, you can better manage their impact on your wellbeing. Embrace the shift in seasons as an opportunity to refresh your self-care routines, whether it is by adjusting your nutrition, focusing on your mental health, or keeping active.
As we move into the autumn and winter months, taking small steps to care for ourselves can help us stay healthy, energised, and balanced during this seasonal shift.
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Are you unsure if your low mood and lack of motivation are due to seasonal changes? Do you want to find out more how you can give your immune system a boost through the colder months? Book in for a Free Balance Review with me👇
