Wonderful winter wellbeing

Personal trainer and former chef Ian Eassom looks at how to prepare for the colder months ahead.

As November settles in and the clocks have gone back, it’s natural to feel the shift in mood and energy that comes with darker days and colder weather.

Many of us find ourselves less inclined to head outside, more tempted by hearty comfort foods and sometimes a little weighed down by the season.

Yet winter doesn’t have to be a time to simply endure. With some small, thoughtful habits it can become a season to reset, recharge, and strengthen both body and mind.

Strengthen your immune system
Winter is prime time for colds and flu, but you can give yourself the best chance of staying well. A diet rich in colourful fruits and vegetables provides essential vitamins and minerals that support immunity – vitamin C from citrus fruits; zinc from nuts and seeds; and vitamin D. As we get less natural sunlight in winter, some people also choose to take a vitamin D supplement after speaking with their GP or pharmacist.

Sleep
This is another crucial ingredient. It’s easy to stay up late when it’s dark so early, but quality rest allows your body to repair and fight off infection. Aim for 7-9 hours where possible, and establish a calming bedtime routine. Try reading, gentle stretches or just dimming the lights to signal to your body that it’s time to wind down. Cut down on the caffeine, exchanging it for warming herbal teas and especially drinks like chamomile or lavender just before bed.

Hydration 
Keeping hydrated matters more than we think. Cold weather can dull our thirst, but water, herbal teas, or even warming soups, all contribute to keeping the body hydrated and our immune system up. 

Keep moving
Getting active is harder when temperatures drop, but the benefits are worth the effort.

Physical activity not only strengthens the body but can also boost our mood by releasing endorphins.

Walking outside for just 20 minutes a day can reduce stress and help regulate your sleep.

To make winter walks more enjoyable, set yourself small, achievable challenges. You could aim for a certain number of steps each week, take part in a local walking challenge, or simply explore new routes in your neighbourhood. Walking with a friend or in a group adds to motivation and can be an opportunity to make new friends.

Layer up 
Don’t underestimate the power of warm clothing. Layering up with a scarf, gloves, and a hat makes stepping outside far less daunting. On especially dark days, consider timing your walks to catch the brightest part of the day, as natural daylight can lift our mood and energy levels.

Festive season pressures
For many, the festive season brings joy, but it can also bring stress – financial worries, endless to-do lists, and the weight of expectations.

One way to ease the strain is to focus on what really matters to you and your loved ones. Does every event or tradition bring joy, or are some obligations more draining than uplifting?

Giving yourself permission to say “no” when needed can protect your wellbeing.

Planning ahead can also reduce stress. Spreading out shopping, meal prep, or card writing means you’re not left with a mountain of tasks in December.

And don’t forget to carve out small moments of calm for yourself amid the busyness – it’s not selfish, it’s essential.

Creating calm
Winter is naturally a season that invites us to slow down, so lean into it by creating cosy rituals that support relaxation. A warm blanket and a good book, a favourite film, or simply a candlelit evening can do wonders for your mood. Music, too, can be transformative – whether you prefer soothing instrumentals, calming playlists, or nostalgic tracks that lift your spirits.

Mindful practices such as deep breathing, meditation, or gentle yoga can also help you stay grounded. Even a few minutes each day spent focusing on your breath or stretching can reduce tension and create a sense of calm.

Managing stress
It’s important to notice when the pressures of winter are affecting you more deeply. Feeling irritable, having trouble sleeping, or withdrawing from activities you usually enjoy can all be signs of stress or low mood. If you spot these changes in yourself, take them seriously. Reach out to someone you trust, or look to resources such as MindWell, which offers practical tools and support for winter wellbeing.

Remember: you don’t have to carry stress alone, and small steps can make a big difference in how you cope.

Final Thought
By boosting your immunity, staying active, and creating space to relax and recharge, you can transform these darker months into an opportunity for self-care. Little changes add up and by looking after our bodies and minds now we set ourselves up to step into spring feeling stronger and calmer. 

Simple winter stretch routine 
Try my feelgood sequence to loosen winter stiffness, boost mood and ease stress. It only takes five minutes daily.
• Reach for the Sky – Stand tall, sweep arms overhead, interlace fingers and push palms upward. Breathe deeply, lengthen your spine.
• Side Body Stretch – Raise your right arm, lean gently left and breathe into your ribs. Swap sides.
• Forward Fold – Hinge at the hips and let arms dangle. Bend knees if needed. Relax your neck and sway gently.
• Heart Opener – Clasp hands behind your back, draw shoulders back, lift your chest. Feel the space open up. Lovely to do outdoors on a walk, or pair with calming music or candlelight for an instant mood lift.

Spiced Apple & Oat Winter Smoothie
This is a great, comforting smoothie and tastes sweet, satisfying cravings on those cold days.

Blend all the ingredients together. The apples and oats keep you full and steady your energy levels.

Cinnamon and ginger are warming spices that support digestion and immunity, and cinnamon is also believed to aid sleep.

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