Do you feel less motivated and energised during winter?
You are not alone. Reduced sunlight in the colder months can lower the hormone serotonin and increase melatonin which leads to excessive feelings of fatigue and tiredness, affecting mood and sleep.
Here’s how you can stay motivated, healthy and energised throughout the winter season:
- Nourish the body with the best quality food. Fuelling the body with vitamins and minerals over the winter months is crucial in helping to maintain energy levels, vitality and support the immune system to fight against illness and infection. Eat nutrient-rich foods such as fruits, vegetables, nuts, seeds, legumes, avo, oily fish, eggs and lean protein as these are loaded with vitamins, minerals, immune boosters and antioxidants. Cut back on sugar and make healthy swaps like drinking water instead of soda and avoid alcohol or smoking.
- Get daily movement and exercise during the day. Being too sedentary can lead to a decline in brain function and chronic health issues such as diabetes and heart disease. Getting daily exercise is not only beneficial for the body as it helps to boost energy and immunity but it also reduces anxiety and depression and improves self-esteem, cognitive function and sleep. Set realistic and attainable fitness goals that align with you. Try activities that you enjoy like jogging, walking, biking, swimming or aerobic workouts.
- It is common and even a good thing to experience stress sometimes but chronic stress can weaken the immune system and lead to painful muscles and joints, heart disease, skin or hair issues, gut disorders and may even affect reproductive health. Manage stress and practice mindfulness activities like meditation, deep breathing or yoga which helps calm the mind and balance the nervous system. Take a walk in nature every day or speak to a friend or professional if required.
- Get enough sleep daily. Getting sufficient sleep is essential for overall health as it supports healthy brain function, boosts immunity and energy, contributes to a healthy weight and helps the body repair, recover and regenerate. Studies show that more sleep is needed during winter than any other season however only around 27% of South Africans get the recommended eight hours of sleep a night. Create an optimal sleep environment by removing devices from the bedroom, keeping the bedroom cool and dark and trying essential oils such as lavender on your pillow before sleep. Establish a healthy bedtime routine by taking a warm bath, drinking chamomile tea, journalling or reading a book before bed.
- Limit screen time and maintain social connections. Cultivate healthy relationships based on trust and respect, plan regular visits with family and friends and make socialising as important as exercise. Prioritise self-care and be kind to yourself especially during difficult times.
- Try high-quality natural supplements such as Spatone Iron Rich Water, a naturally occurring, gentle iron supplement that is easily absorbed and helps boost energy levels, supports immunity and improves cognitive health. Modern diets are filled with nutrient-depleted, over-processed convenience foods so it’s important to supplement as part of your health regime. Spatone is different to any other iron supplement because it has been scientifically shown to have higher absorption of up to 40% and causes fewer unpleasant side effects often experienced with iron supplements such as constipation and stomach irritation. Absorption of iron from food is very limited. Spatone is safe for adults and children over two years old. And is safe for vegans, vegetarians and pregnant and breastfeeding mothers.
Spatone can help you stay energised and healthy as the seasons change!