Beat the blues: 7 winter wellness tips from the experts
Small changes can have a big impact during the colder months
Winter is the season for hunkering down, but it can also be a time of low energy, dry skin and the occasional case of the blues.
The good news? With some simple, expert-backed tips, you can protect your wellbeing and even thrive during the colder months. From keeping moving to setting the scene for better sleep, there are plenty of sure-fire ways to stay healthy and feel great this winter.
We asked the experts for their top tips to stay positive during the dark and cold months...
Keep moving — your way
Movement during winter is essential to combating sluggishness and low moods.
NHS GP and skin specialist, Dr Anatalia Moore, encourages "functional movement — the kind we do without thinking, like gardening, housework, or playing with kids. It can be as beneficial as hitting the gym."
For variety, she suggests mixing strength, balance, and aerobic activities.
Positive Psychology coach and consultant Casey Paul highlights the importance of daylight exposure. "Getting outside, even in the cold, enhances your mood, regulates your sleep cycle, and supports immunity by boosting vitamin D."
According to nutritional therapist Kirsten Humphreys from Bare Biology, movement should feel enjoyable. "Daily walks, yoga, or a stretchy morning routine can make all the difference. Exercise is about keeping your body happy, not punishing yourself. Even a 10-minute movement session can provide a much-needed mood lift."
Embrace cosiness and connection
Kirsten says the Danish concept of hygge is perfect for winter.
A tidy, cosy environment does wonders for your mental health. Simple rituals like brewing a cup of herbal tea or reading under a blanket can provide moments of joy.
Kirsten adds that social connection is just as important. "Prioritise spending time with loved ones, even if it's virtual. Human connection is vital for our happiness and wellbeing."
Joining a book club or taking a cooking class can also give you something to look forward to during the long evenings.
Set the scene for better sleep
Good sleep can make all the difference during winter. Hollie King, founder of Sweet Bee Organics, recommends using magnesium butter before bed to support restful sleep and reduce anxiety.
"When our sleep is disturbed, it impacts every aspect of our health," she says. A sunrise alarm clock can also help combat morning grogginess.
Kirsten adds: "A Lumi alarm clock offers a gentler and more gradual wake-up call, making mornings feel easier." In addition to sleep aids, focus on winding down in the evening with relaxing rituals. "Journaling or a warm bath with essential oils can help signal to your body that it's time to rest."
Nourish your body with the right foods
Dr Anatalia emphasises the importance of eating foods that support your body from the inside out. "Focus on eating foods that give you enjoyment," she advises.
"The taste, colour, smell, and texture all contribute to this. Sustainable changes are the only ones that give lasting results."A varied diet — what Dr Anatalia calls "eating the rainbow"— ensures a diverse intake of nutrients.
She also recommends supplementing key nutrients like Omega-3 and vitamin D, often deficient during winter.
"Omega-3 is integral for every single cell in our bodies to work well, while vitamin D is key for energy, concentration, and immunity."
Kirsten suggests warming, nutrient-dense meals as the perfect antidote to winter's chill. "Think hearty soups, stews, and roasted vegetables. A slow cooker can be your best friend during this season, doing all the work while you cosy up."
Make it a habit to include cruciferous veggies like Brussels sprouts and kale, which are packed with essential nutrients.
Don't forget the supplements
Vitamin D and Omega-3 top the list of must-haves for all three experts. Kirsten also suggests magnesium for relaxation and medicinal mushrooms for a mood boost.
Meanwhile, Hollie swears by elderberry elixir. "It's packed with vitamins and antioxidants to boost your immune system. Our Sacred Roots Healing Hot Chocolate, with Reishi and Chaga mushrooms, is another winter essential excellent for immunity and comfort."
Certified nutritionist Rachel Aceso highlights vitamin B12: "Feeling tired is a common symptom of B12 deficiency. B12 is essential for transporting oxygen and nutrients throughout your body, making it crucial for energy levels. If you’re struggling with fatigue, consider this an essential supplement."
Protect and heal your skin
Winter can wreak havoc on your skin, but Dr Anatalia has practical advice to combat dryness and irritation: "Focus on basic skincare. A good cleanser and moisturiser are key. Look for ingredients like ceramides, fatty acids, and niacinamide to support your skin barrier."
She also recommends skin probiotics for those with conditions like acne or eczema. "These balance the skin's microbiome, allowing the barrier to function at its best. For more severe conditions, consult a professional for tailored advice.
"Winter's quieter months are ideal for more intensive treatments. "It’s the perfect time to safely introduce retinoids or tackle pigmentation," says Dr Anatalia.
"These require a strong skin barrier and benefit from lower UV exposure." Treatments like chemical peels can also rejuvenate dull winter skin.
Build resilience with routine
Winter is an opportunity to establish habits that benefit overall health.
Dr Anatalia suggests creating routines that support both body and mind: "Start with small, impactful habits like optimising your diet or introducing daily movement.
These lay the groundwork for long-term wellbeing. For Kirsten, this also includes carving out time for activities that bring joy.
"From journaling to a local cooking class, find ways to fill up your cup. Prioritising happiness is key to thriving in winter. Set aside time each week to focus on something that excites you or helps you feel connected."
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