How to Winter Well: Simple Ways to Protect Your Health This Season

January can feel like a long and challenging month, with dark mornings, unsettled weather and winter bugs taking their toll on both our physical and mental health. In this blog, GP Dr Vicky Carre shares some thoughtful, evidence-based ways to help you look after yourself through the colder months. From supporting your immune system to protecting your mood and energy, her advice focuses on small, realistic steps to help you winter well.

It feels like it’s been a tough start to the year. We’ve had bucketloads of rain, our island has been battered by storms, and the news seems to paint a picture of a world in turmoil. Added to that, many of us are getting ill. There has been a clear uptick in circulating respiratory viruses, and as GPs we are certainly seeing plenty of people attending with chest infections, tonsillitis and other winter illnesses.

The good news? At least we all survived last Monday - “Blue Monday,” supposedly the dreariest day of the year. And we are officially just 50 days from spring. That makes now a perfect moment to pause and think about how we can keep ourselves as healthy as possible for the remainder of winter.

Many people experience some degree of “seasonal affective disorder” at this time of year. The post-Christmas slump, financial pressures, short days and dark mornings can all affect our mood. We also place high expectations on the start of a new year, with a clean slate and shiny resolutions. By late January, many of us realise it isn’t quite as simple as that, which can leave us feeling deflated.

I’ve started to think about winter as a verb rather than a noun. Personally, I’ve really struggled with winter in the past, but this small shift in perspective – doing winter, by preparing, adapting, and leaning into the season – has been helpful. Instead of fighting winter, we can try to winter well. And here are a few of my thoughts about how we can achieve that and stay as mentally and physically well as possible: -

Seek light

Light is medicine. Our circadian rhythm - the internal clock that regulates sleep, hormones and energy – is easily disrupted during dark winter months. Ideally, try to get outside within the first hour of waking, even if it’s only for ten minutes. Morning light helps regulate cortisol and sets you up for better sleep later. If that’s not possible, sitting by a window in the morning or just stepping outside for a few deep breaths can still make a difference. If you do find a bit of precious apricity - a little area where those rare sunbeams have created a tiny pool of light and warmth – then linger in it for a few moments and enjoy!

Don’t neglect vitamin D

Vitamin D deficiency is very common in winter. Normally, we get most of our vitamin D through sunlight on the skin, but during the darker months there isn’t enough sun for this to happen. Vitamin D supports immune function, muscle strength, bone health, and mood. UK research published this month linked vitamin D deficiency with higher risk of hospital admission for respiratory infections. The NHS recommends a daily supplement of 10 micrograms (400 IU) between October and March, with higher doses needed if levels are low. Of the multitude of dietary and health supplements available, vitamin D is the most evidence-based of them all and the one I most regularly recommend.

Rethink alcohol

If you managed Dry January, consider extending it - and if you didn’t start, Dry February is just as worthwhile! Alcohol suppresses the immune system, disrupts sleep, worsens mood, and contributes to weight gain and high blood pressure.

For years, moderate drinking, particularly red wine, was thought to have health benefits. However, research now shows that even low or moderate intake provides no meaningful health advantage. UK guidelines recommend no more than 14 units per week - roughly six pints of beer or seven glasses of wine - but even within these limits alcohol is not risk-free. Alcohol is increasingly being recognised as a risk-factor for many common cancers. A major Lancet study found that even consuming five to ten drinks a week produces statistically significant reductions in life expectancy. From a medical perspective, the safest option for health is no alcohol at all.

Seek colour

Winter can feel relentlessly grey, so deliberately adding colour to your plate is a simple way to brighten your day. The pigments that give fruit and vegetables their colour are powerful antioxidants. Beta-carotene makes carrots orange, lycopene gives tomatoes their red colour, and anthocyanins create the deep red, purple and blue hues found in berries. These vital compounds help reduce inflammation and support the immune system.

When shopping, think colour first. Choose red onions rather than white, red cabbage instead of white, and darker-skinned apples over paler varieties. At home, remember that many antioxidants are concentrated in the skin, so avoid peeling fruit and vegetables unnecessarily. Colourful berries are particularly rich in antioxidants, with blueberries topping the list. While fresh berries can be harder to find in winter, frozen or dried berries are convenient and excellent alternatives.

Actively care for your mental health

Mental health needs as much attention as physical health, particularly in winter. This may mean making a conscious effort to stay connected with others, even when it feels tempting to withdraw. Small, regular points of contact can protect against low mood and loneliness.

It can also help to deliberately build small moments of wintery comfort into your day – noticing the smell of coffee in the morning, stepping outside to inhale the fresh cold air, lighting a candle in the evening, or looking forward to slipping into clean bed sheets. These mini-rituals signal to your nervous system that things are okay, even if a storm is raging outside.

“Focused-attention activities” are another powerful tool. Crosswords, colouring, puzzles, knitting, or other crafts are perfect indoor activities for winter when the weather is horrible. They require enough concentration to stop your mind drifting into worry, are challenging enough to absorb your attention, and provide a sense of achievement - but are not so demanding that they create more stress. Research shows focused-attention activities can reduce anxiety and improve mood, and may even help to prevent dementia.

If low mood, anxiety, or sleep problems persist or begin to affect daily life, it’s important to seek support. You don’t have to push through winter alone, and help is available. If you need support do give us a call or book an appointment with your GP online.