As the days grow shorter and sunlight dims, our health often takes a hit — and it’s not just because of the chill in the air. Nutrition and food science expert Lucy Kershaw from Nature’s Best highlights that while vitamin D supplementation is crucial during the colder months, there are two other key areas we should focus on to maintain our wellbeing.
Lucy explains, “Reduced sunlight means our vitamin D levels drop, which directly affects immune function. This makes it harder for the body to fend off infections, leaving many feeling tired and run-down between October and March.” The UK Public Health guidance reflects this by recommending vitamin D supplements during this period.
But the challenges don’t end there. Less daylight impacts our body’s internal clock—our circadian rhythm—making consistent sleep harder to maintain. Poor sleep quality further weakens immune defenses and can increase vulnerability during flu season. That’s why prioritizing good sleep hygiene is essential; sticking to regular bedtimes, creating calming pre-sleep routines, and managing screen time can make a significant difference.
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Additionally, colder weather often reduces physical activity and time spent outdoors, which compounds the problem. Lucy encourages even brief walks in natural light to help regulate sleep patterns, boost vitamin D naturally, and elevate mood through endorphin release.
She advises a three-pronged approach to winter wellness:
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Enhance Your Nutrition: Along with vitamin D, supplements rich in immune-supporting nutrients can provide a helpful boost. However, they should complement a balanced, colorful diet packed with fruits, vegetables, and whole grains to truly support energy and mood.
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Stay Active in Sunlight: Make the most of daylight hours by getting outside for at least 20 minutes. Regular exercise helps regulate your internal clock and counters seasonal sluggishness.
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Prioritize Sleep: Establish consistent routines to protect your body’s natural rhythms. Incorporate relaxing activities before bed—like reading, stretching, or mindfulness—to deepen rest and reinforce mental wellbeing.
Lucy emphasizes that individual needs vary; consulting a healthcare professional before starting any supplement regimen is important. Still, these strategies can form a strong defense against the common health pitfalls of colder months, helping you stay resilient, energized, and healthy.