LIVING WELL WITH GRAHAM - Winter wellness: A guide to staying fit, and healthy this winter

It feels odd to be thinking about autumn and winter so soon after experiencing record-breaking temperatures in September. Yet, the time of year has arrived when the evenings grow darker, and cafés start offering pumpkin spice lattes.
As we prepare for the colder months by bringing out winter coats and reluctantly turning on the central heating, it's equally important to prepare our bodies for the seasonal changes ahead. I
n this blog, I'll explore the changes our bodies undergo as the weather cools and how we can stay fit and healthy as winter approaches.

How Does Cold Weather Affect Our Bodies?
Walking through autumn, it's clear that a transformation is taking place—falling leaves and bare branches are obvious signs of the shift in our environment.
Just as nature changes, so do our bodies, adapting subtly and more noticeably to the cooler season.
Our bodies require extra energy and maintenance to function optimally as the temperature drops.
Since our bodies perform best under consistent conditions, it's crucial to anticipate and alleviate the additional stress winter places on us. Below are some key changes to be aware of and tips on managing them.

Joint Stiffness and Increased Pain
Although there's no consensus on why, many people report worsening symptoms of conditions like arthritis and back or knee pain as the weather gets colder.
Lower atmospheric pressure during cold weather can increase internal pressure around muscles and joints, causing discomfort, especially for those with inflammatory conditions.
Winter's chill often encourages us to stay indoors, but reduced physical activity can worsen joint stiffness due to decreased circulation.
To avoid this, it's essential to keep moving, even as the cold sets in. Light to moderate exercise daily can improve blood flow and maintain flexibility, helping reduce stiffness.

Slower Metabolism
As the weather cools, our metabolism naturally slows down - a result of evolutionary adaptation that helps the body conserve energy when food was historically scarce during winter. Because of this, staying active becomes even more important to prevent weight gain.
Engaging in regular light to moderate exercise in the colder months not only fuels our metabolism but also strengthens our immune system against colds and flus.

Shorter Days and Less Sunlight
With shorter days and less sunlight in winter, we receive less exposure to the sun, our primary source of vitamin D.
Vitamin D is crucial for maintaining healthy bones and muscles; without enough of it, staying active can become more challenging.
Vitamin D supplementation is recommended during the autumn and winter months of September to March in the UK. This is because the sun isn't strong enough during these months to allow the body to produce enough vitamin D.
The lack of sunlight also impacts mental health, as sunlight helps trigger the release of serotonin, often referred to as the "happy hormone."
In contrast, darkness encourages the release of melatonin, a hormone that makes us feel sleepy.
The seasonal change can throw off this balance, leaving us feeling lethargic and tired. It's important to maximize your exposure to sunlight by spending time outdoors, ensuring your body receives the natural benefits the sun provides and keeping your sleep cycle regular.

How to Stay Healthy During Winter
While we can't control the changing seasons, we can adapt our daily routines to support our body's needs during winter. Caring for our physical and mental well-being during these months is essential.
Make an effort to get outside at least once a day and engage in some form of physical activity. It doesn't have to be intense—even a walk around the garden or a few minutes of stretching can improve circulation and prevent stiffness.
Low-impact exercises, such as yoga, swimming, and weight-bearing exercises, are especially beneficial in the winter.
Additionally, try to focus on eating nutrient-dense, such as citrus fruits and leafy green vegetables during autumn and winter as these can help boost your immune system (more on eating well during winter next month).
Taking these small but meaningful steps can help your body adjust to the colder months and stay healthy and active all winter.