Physical and mental health: 10 habits to adopt to stay in shape this winter

One of the main causes of physical and mental fatigue in winter is a lack of exposure to daylight , and therefore to sunlight, during this period. This lack can lead to vitamin D deficiency and/or disrupt your circadian rhythm.

Vitamin D, synthesized by the skin under the influence of the sun's UVB rays, is essential for the proper functioning of the immune system, bone health, and mood regulation. A deficiency can therefore be detrimental. To compensate for this potential deficiency in winter, remember to consume foods rich in vitamin D, such as oily fish, eggs, and fortified dairy products. And if you suspect a significant deficiency, talk to your doctor, who may prescribe vitamin D in the form of a dietary supplement, while taking care to avoid the risk of an overdose, which would be dangerous .

At the same time, exposure to daylight allows the body to regulate its circadian rhythm, which impacts, among other things, sleep (see below), hormone production, energy levels, and the immune system. To counteract the lack of natural light in winter, light therapy is currently the only scientifically proven method. It consists of regularly exposing oneself to a light source of a specific wavelength that mimics natural light, using specially designed lamps. In 2019, a team of French researchers notably established that patients treated with light therapy recovered more quickly from their depression. Since light therapy lamps are readily available commercially, a course of treatment can be carried out at home daily.

Even if the urge to stay under the covers is strong, physical activity remains essential for your physical and mental well-being during the winter. Exercise stimulates the immune system, improves blood circulation, and helps regulate body temperature, which will help you stay in shape throughout the season. On a mental level, physical activity is also a natural antidepressant, as it increases the production of endorphins and serotonin, neurotransmitters responsible for feelings of well-being.

Don't worry: being physically active doesn't necessarily mean running a marathon or doing two hours of intense training. Several studies have shown that 30 minutes of moderate exercise a day is enough to significantly improve your health. And there's no need to brave the elements at all costs if you don't feel like going out in the pouring rain. When the weather is unpredictable, indoor sports like yoga, dance, or strength training are perfectly suitable. On days when the sky is kinder, opt for walking, jogging, or a short bike ride: appropriate clothing will allow you to enjoy the outdoors while staying active. And if you need motivation, remember to set realistic goals and find training partners.

3. Monitor your diet without feeling guilty

Winter is the season for festive meals, comforting dishes, and rich foods, the consumption of which sometimes makes us feel guilty. However, it's entirely possible to enjoy this time of year while still taking care of your health. To do so, prioritize a varied and balanced diet every day, emphasizing seasonal produce and nutrient-rich foods: fruits and vegetables, lean meats, fish, whole grains, a variety of oils, nuts, and more.

To get your fill of vitamin C, think about citrus fruits, kiwis, but also cabbages, which contain large quantities.

In terms of vitamin D, eggs, fortified dairy products or mushrooms will be excellent allies.

However, don't banish sweets and festive dishes: moderation doesn't mean deprivation, and pleasure is also a factor to consider. A study has even proven that strict dietary restrictions are completely counterproductive, increasing the risk of overcompensation and emotional eating. So, allow yourself occasional treats without guilt, in order to maintain a healthy relationship with food. Finally, listen to your body: eating according to your true hunger and not out of boredom or stress is an essential approach to staying healthy during the winter.

Winter and cold weather often lead to decreased water intake. While the sensation of thirst diminishes when temperatures drop, your body's hydration needs remain just as important as in summer. Furthermore, the combination of cold air outside and indoor heating can contribute to gradual dehydration , which can affect your skin, mucous membranes, and even cognitive function. Maintaining proper hydration is also essential for blood circulation, body temperature regulation, and the immune system, especially during the colder months when respiratory infections are more common.

Also, to meet your needs, aim to drink 1.5 to 2 liters of water per day, dividing your intake into smaller portions and adjusting the amount according to your physical activity and environment. If water alone seems unappealing in cold weather, opt for warm and comforting alternatives: herbal teas, regular teas, or homemade broths. Foods rich in water, such as vegetable soups, juicy fruits (oranges, clementines), and winter vegetables (cabbage, squash), can also contribute to your daily water intake.

Be careful with drinks that contain caffeine or alcohol: consumed in excess, they can have a diuretic effect that accentuates dehydration.

Sleep is crucial for physical and mental regeneration. Several scientific studies demonstrate that lack of sleep can disrupt metabolism, impair immune function, and interfere with appetite regulation. One study indicates that people who sleep less than 6 hours a night are more susceptible to respiratory infections. In winter, these effects are amplified, as the body must adapt to more demanding conditions while being exposed to a greater number of viruses.

The lack of daylight during winter can disrupt the circadian rhythm and affect the production of melatonin, the sleep hormone. It is therefore essential to get exposure to natural light during the day, particularly in the morning, to regulate this biological rhythm (see above). Furthermore, the ideal temperature for sleeping is between 16 and 18°C. So, make sure to keep your bedroom at a sufficiently cool temperature, even in winter. Also, avoid consuming stimulants (caffeine, nicotine, or alcohol) in the hours before bedtime, as well as heavy meals, which will take longer to digest. Limit your exposure to screens and their blue light before bedtime.

6. Spend time with your loved ones

During winter, gloomy weather, lack of sunshine, and reduced outdoor activities can lead to feelings of increased fatigue or demotivation. In this context, maintaining an active social life becomes essential for staying in shape, both physically and mentally. Numerous studies highlight the importance of regular social interactions in reducing the risk of depression and anxiety. A vibrant social life also tends to increase physical activity, encouraging outdoor outings, sports, or walks. It also stimulates the production of endorphins, the feel-good hormones that play a key role in stress management and combating seasonal affective disorder (SAD).

During the cold season, don't hesitate to go out with family and friends, forge new connections with your neighbors and colleagues, or join a sports club or association. Counter the cold outside with the warmth of human connection!

Besides its detrimental impact on multiple aspects of health, prolonged (or chronic) stress can weaken the body's immune defenses, making it more vulnerable to infections and reducing its ability to recover from illness. In winter, even more so than at other times of the year, it is therefore crucial to limit sources of stress. To do this, first and foremost, ensure you maintain a stable and reassuring routine, whether it be your sleep schedule, meal times, or physical activity. This will help regulate your circadian rhythm, providing you with a consistent energy level and reducing stress related to unexpected events.

Consider lightening or simplifying your schedule: while the days are short, prioritize activities that truly bring well-being and joy, and set aside less essential obligations. This doesn't mean cutting yourself off from the world, but also taking time to recharge, alone or with a small group, whenever you feel the need.

As mentioned earlier, physical activity is also crucial for staying fit in winter, particularly because it helps combat stress, as does exposure to natural light. Practices such as meditation, deep breathing, relaxation, or yoga can also be very effective in calming the mind and reducing physical tension.

It is in winter that the spread of viruses, particularly respiratory infections like the flu or Covid-19 , reaches its peak, as transmission is facilitated by climatic conditions and the close proximity of individuals in enclosed spaces. Therefore, to protect oneself as much as possible, barrier gestures are essential:

• Wash your hands frequently with soap and warm water
• Use hand sanitizer.
• Wear a mask in enclosed and crowded spaces
• Respect physical distancing (at least one meter between individuals)
• Cough or sneeze into your elbow
• Ventilate living spaces regularly
• Do not share personal items (bottles, cutlery, towels, phones, etc.)
• Avoid touching your face, especially your eyes, nose and mouth
• Disinfect objects frequently
• Stay home if you have symptoms of illness

9. Let in the fresh air

Even if it's cold outside, if you want to stay in shape, get some fresh air!

First, open all your windows wide every day to refresh the air. Ten to fifteen minutes is enough, ideally opening windows on two opposite sides to create an effective airflow that quickly removes stale air. This will help slow the spread of infections by eliminating potential viruses, as well as lower carbon dioxide (CO2) levels and raise oxygen levels, which are essential for concentration, well-being, and sleep quality. Ventilating will also help limit excess humidity, which can sometimes lead to mold growth, which can be harmful to your health.

Next, go outside! Besides exposure to daylight, spending time outdoors, even in cool weather, has many benefits: stimulation of the immune system, reduction of stress, release of endorphins (feel-good hormones), stimulation of blood circulation, improvement of productivity and concentration, better mental "clarity"... many studies have listed the multiple benefits of fresh air on our body.

10. Treat yourself well

Is it gray, cold, and dark by 5 p.m.? What if, instead of enduring it, you used the harsh winter weather to your advantage? While it may prevent you from enjoying all the outdoor activities you'd like, winter can offer you the necessary "break" to recharge. Whether it's to give yourself a moment of calm after the holiday frenzy, to indulge in a creative activity you enjoy, to revive a project you've forgotten about due to lack of time, or to plan your next outings for when the sun returns, take the time to relax and find meaningful activities. You'll get through the colder months all the better for it.