A change in the seasons can have a serious impact on both your mental and physical health, so here’s what you can do to combat these factors

We may have experienced an unusually warm summer and autumn this year, but make no mistake: winter is coming. November marks the beginning of the descent into winter, meaning the nights are drawing in at a rapid pace and temperatures are dropping steadily.

There is a lot to love about this time of year, from cosy nights in to woolly winter jumpers. However, for many people winter can pose its own set of unique challenges. Not only are colds and flu symptoms more common at this time of year, but winter can also take its toll on many other aspects of our health – both mental and physical. So here is what you can do to keep your spirits up and your health intact this winter.

Preparing your body for the winter weather

Winter tiredness is a very real challenge that many people face at this time of year, when daylight hours are low and the cold temperature offers little motivation to step outside. However, making the most of the natural daylight and fresh air available is imperative when keeping your health up this winter.

Healthy eating and exercise are the two most important factors for staving off illness. The NHS advises a regular consumption of fruit, vegetables, milk and yoghurt – especially those that are rich in calcium, vitamins A and B12 and protein. These will help to boost your immune system. Introduce plenty of winter vegetables into your diet, including parsnips, swede, carrots and turnips. You should also make the effort to eat a hearty breakfast, consuming plenty of fibre and starchy food like cereal to set you up for the day.

Engaging in moderate regular exercise during the winter will help you feel more energised at this time of year. If you struggle to make the time for fitness, try breaking up 30-60 minutes of exercise into 10-minute chunks, featuring an effective warm up and cool down period.

Preparing your mind for the winter weather

It’s common to feel sadder in general during the winter. A large part of this has to do with the sharp decline in the amount of sunlight we get, disrupting our sleep patterns and reducing the amount of serotonin released in the brain. For a small minority however, these gloomy feelings could have a biological cause.

This is known as Seasonal Affective Disorder (SAD), when the changing seasons bring on a bout of low mood or even clinical depression. Dr Cosmo Hallstrom from the Royal College of Psychiatrists explains that SAD could be related to the hormone melatonin and “the natural phenomenon of hibernation.” In short, winter makes some of us want to curl up and disappear until it’s over.

However, it’s vital that we ignore this urge to hibernate. Many of the best ways to treat your mental health this winter are also the ways to treat your physical health, as a healthy diet and plenty of regular exercise can be fantastic mood boosters. Hallstrom also echoes the advice of the NHS, stating that using a lightbox can be an effective coping mechanism, mimicking sunlight and boosting your mood if used for 30 minutes to one hour a day.

Many health concerns become more common during the winter, so it’s important to stay on top of your wellbeing. Express Pharmacy offers convenient, safe and effective medication for a wide range of conditions, so if you can’t make it to your GP this winter, we can deliver treatments straight to your door.

Find medication for treatments such as acid reflux, erectile dysfunction, weight loss, quitting smoking and more on our website. You can also get in touch by calling 0208 123 07 03 or using our discreet online live chat service.