The arrival of Winter to many is a sign to start preparing for Christmas. You might get an early start on buying presents for all your family and loved ones, start preparing decorations for the home, and await the annual opening of the Christmas markets in the City Centre. Along with all the excitement over the festive period, it is important to be aware of the possible impact this time of the year can have on our mental health.
With the beginning of winter signalling the return of shorter days, the cold, wet weather and the flu. It is common to experience a change in our daily routine. This can be seen through several different examples including a drop in your energy levels and mood when the weather gets colder or a change in your eating or sleeping patterns. This is what many people describe as having the ‘winter blues’. There is also the added risk that there are categories of people who are more vulnerable to the effects of the cold weather during the winter which includes:
- those over the age of 65
- babies and children under the age of 5
- people with long term medical conditions
- people with a disability
- pregnant women
- those with a mental health condition
- people on low income
Ways to beat the Winter Blues
Exercise Regularly
Exercise has been shown to have a positive impact on mood, decrease the symptoms of depression and reduce stress. There is no particular form of exercise that is better than the other or workout you need to do, you just need to find something you enjoy which could be going to the gym, going for a jog, or maybe even finding a home workout on YouTube to follow.
Stay Warm
Wear thermals underneath your clothes to keep warm and wrap up warm when leaving the house. It is also important for your health to get a Flu Vaccine during autumn, before flu starts spreading.
Keep your home warm
In order to keep your home warm and insulated it is important to switch on your heating (get it checked before the winter to make sure they are working as they should) and close all the windows. You can also buy a hot water bottle or electric blanket to keep your bed warm during the cold nights, whilst also making yourself some hot, comforting drinks to keep you warm.
Improve your mood with food
Your meals should consist of a well-balanced diet with foods from each food group to prevent nutritional deficiencies. During the winter there is also an increased likelihood of people suffering from vitamin D deficiency. This is due to a combination of factors including the fact that people are more likely to spend most of their time inside, in the warmth and when they do leave the house they will be covered in several layers of clothes. This can take a significant toll on your mental health as research has shown that people with depression have low vitamin D levels. Therefore, it is important to make up for this deficiency by either taking supplements or including foods high in vitamin D. Such as fatty fish, red meat, liver, egg yolks and fortified foods such as breakfast cereals.
Keep in touch
Make sure to keep in touch with your friends and family over the winter period as it will help you feel less isolated. It is also important if you have any older/vulnerable neighbours and relatives to check up on them to make sure that they are safe and well, are warm enough especially at night, have enough food and medicines so they do not need to make any unnecessary trips outside.
Seek Help
- Age UK helpline on 0800-678-1602 (8am to 7pm every day)
- If you are concerned about hypothermia, you can call the NHS on 111
- You can also check online on the government website to see if you are eligible for grants that would help with heating your home. Including the Winter Fuel Payment and Cold Weather Payment