When the winter months come around shorter, darker and colder days can leave us wishing that we could hibernate on the sofa for the duration while having to power through the Christmas party season. To add to our winter woes, it’s also typically seen as a time when we pick up more ailments in colder weather.
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However don’t despair, there are easy ways you can help yourself achieve vitality and energy throughout winter months - here nutritionist Emma Wight-Boycott gives her top tips to be a winter warrior.
Breakfast. Start your day with a healthy slow release breakfast which will keep you full of energy until lunch. Warming oats are a great way to start your morning, try topping with nuts or seeds and some seasonal winter fruit like apples, pears cranberries or dates.
Vitamin B12. If you are lacking in energy, try upping your intake of vitamin b12 which helps release energy from the food that we eat. You can get vitamin b12 from meat, fish and dairy foods.
Vitamin C. Most of us are already aware that the mighty Vitamin C plays a important role in the immune system and protecting of cells. Make sure that you’re getting enough vitamin c from your diet by adding foods like sweet potatoes, tomatoes, red peppers and citrus fruits in to your meals.
Zinc. During the winter months we can come under attack from challenging viruses and bacteria that can cause cold and flu. To support your immune system eat plenty of food that contains zinc such as oysters, spinach and legumes
Iron. People may not realise that a cause of low energy can be low iron levels. You can get iron from red meats, lentils and green leafy vegetables, but if you’re not getting your iron requirements through food sources alone consider taking a natural food iron supplement like Spatone Apple to maintain healthy iron levels. Combining iron with Vitamin c, such as it is in Spatone Apple, increases the absorbtion of the iron and supports a healthy immune system – so it’s win win all round!
Vegetables packed meals. Sometimes the winter months can make us reach for sugar laden ‘comfort foods’ that can be bad for both our waistline and our energy levels. However there are lots of winter foods that are both nutritious and comforting - roasted root vegetables are delicious and sweet, and soups packed with vegetables are great for lunch time, especially with lots of garlic or ginger.
Relax. Take some time out to assess your lifestyle and habits. Overworking and having a lack of rest, exercise and sleep all tend to deplete our energy and our strength. This can leave us more vulnerable to outside influences. To achieve vitality over the winter months make sure you give yourself time to relax, exercise and try to get both good quality and quantity of sleep.
Positivity. Stay positive and balanced. Healthy lifestyle and dietary habits, an optimistic attitude and basic care of our precious human body will support the optimal function of not only our immune system but our entire body.
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