STAY WELL FEEL GREAT
STEP THROUGH
WINTER
There’s no denying it – feeling great in winter isn’t easy. Sun kissed skin and al fresco dining are distant memories. It’s easy to let your mood dip. We asked dietician Nina Halsall to come up with steps to keep our minds and bodies vibrant until spring… WHY IS IT HARDER TO FEEL GOOD IN WINTER?
WHAT DO YOU MEAN BY MINDFUL?
We change our behaviour. We’re less motivated to go out, or do physical activity – and more tempted to eat high carb, high calorie foods. We might put on weight. Winter sunlight doesn’t contain enough type B ultraviolet light (UVB) for our bodies to make vitamin D, which can contribute to low mood. But don’t despair we can get our quota from food sources (oily fish, red meat and eggs) or from supplements.
Mindfulness runs across all aspects of life. It’s about living in the moment. Mindful eating involves learning to recognise the signals your body sends to your brain when you’re hungry or full. Doing this will then help you avoid eating as a response to being upset, stressed or bored. When you cook choose something you like and take time preparing it. When the dish is ready switch off all distractions such as your tv or phone and fully focus on the smell, appearance and taste of your meal. You’ll notice the flavours and enjoy the experience of simply eating and being.
MY RESOLUTIONS ARE SO HARD TO KEEP UP. WHAT’S THE ANSWER? Avoid setting yourself up for failure! Be kind to yourself and don’t make things worse by setting restrictions and unrealistic short term goals. Focus on a long term positive goal. Challenge yourself each month by trying something new – it could be a new activity or trying different recipe ideas.
WHAT ELSE CAN I DO? Stay active. It might mean changing an outdoor activity to an indoor one but I personally love wrapping up warm and going for a frosty walk round the park. Once you’re out it’s so refreshing!
HOW DO I SHIFT THE WEIGHT I’VE PUT ON? Think of the weight you’ve put on following the festive season as similar to holiday weight. Once you go back to your usual routine your weight should go back to normal. Being mindful about what you choose to eat can really help.
• Our self help guide Food for Thought is available online, by download or you can watch a video: merseycare.nhs.uk
HOW TO EAT MINDFULLY • Shop mindfully: write a list • Think about what you want to eat and take some time to prepare it • Sit at the table to eat • Turn off the TV and put your phone away • Take time to taste and smell your food. Try Nina’s healthy salmon teriyaki recipe on page 25.
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Avoid setting yourself up for failure! Be kind to yourself... focus on a long term positive goal.
