Top winter habits to make you happier and healthier
Short, dark days and cold weather are not a dream life for anyone. People usually suffer from low energy levels, decreased mood, and lack of motivation when it is chilly outside. Still, winter can become a more pleasant season for people if they incorporate some mindful, healthy habits.
In this article, we will explore practical habits that will help you stay healthier and embrace cold months with joy.
Stay active
Many people find exercising in winter unappealing — darkness, cold, and a lack of sunlight take their toll. Instead of going to the gym or walking in the crisp, frosty air, they would rather stay home, relax in the warmth, watch a movie, and enjoy some tasty snacks. Still, it is necessary to forget about laziness and start moving to avoid gaining excessive weight and regretting the time lost.
Here are some useful tips on how to stay energized in winter:
- Concentrate on mini-workouts. It might be hard to commit to a one-hour exercise session several times a week — they might feel tiring and demanding. So, why not start gradually from 15-20 minute sessions on a daily basis and then add some time to your routine? Choose simple exercises, like bodyweight ones, and don’t forget about cardio. When you make exercising a habit, it will be easier to extend your routine and even start enjoying it.
- Organize a gym at home. A small home gym is a great solution for cold, unpleasant weather. You don’t have to buy expensive equipment right away — you can start small. Dumbbells, a pull-up bar, a yoga mat, and a body bar will be excellent helpers for home workouts. Later, you might think about a serious purchase, like a treadmill.
- Walk outside. When you feel reluctant to leave your warm home, think about how fresh air improves your health. It also boosts your mood, increases energy levels, and makes you more resistant to illnesses. It also strengthens muscles and helps improve the cardiovascular system.
Eat properly
Is it possible to avoid craving fatty, sweet, and high-calorie foods in winter? Absolutely — if you know some basics of proper nutrition. Nutrient-rich and balanced food can help you feel well, energized, and even protect your body from colds. Plan your meals for a week or month and ensure you get enough vitamins and the right amount of fats, protein, and carbohydrates.
Opt for seasonal vegetables (carrots, potatoes, beets), leafy greens, and different kinds of fruit, especially citrus ones like oranges, lemons, and grapefruits. Don’t neglect fresh or frozen berries, like strawberries and cranberries — you can also prepare some warm and healthy drinks with them. Choose various vegetable soups as they are both nourishing and don’t contribute to weight gain. Winter dishes can be tasty and light — read some delicious and healthy recipes below.
Lentil & Vegetable Soup
Ingredients: Green or brown lentils, carrots, celery, onion, garlic, diced tomatoes, vegetable broth, olive oil, thyme, bay leaf, salt, pepper.
Recipe: Sauté onion, garlic, carrots, and celery in olive oil. Add lentils, tomatoes, broth, and seasonings. Simmer for 30–35 minutes until lentils are tender. Serve hot with fresh herbs.
Stuffed Sweet Potatoes with Black Beans & Avocado
Ingredients: Sweet potatoes, canned black beans, red onion, cumin, paprika, avocado, lime, olive oil, salt.
Recipe: Bake sweet potatoes at 400°F (200°C) for 45 minutes. Mix black beans with sautéed onion, spices, and lime juice. Split open the potatoes and fill with the bean mixture. Top with avocado slices.
Baked Apples with Cinnamon & Nuts
Ingredients: Apples, walnuts or pecans, raisins, cinnamon, maple syrup, coconut oil.
Recipe: Core apples and stuff with chopped nuts, raisins, and cinnamon. Drizzle with maple syrup and a bit of coconut oil. Bake at 350°F (175°C) for 25–30 minutes until soft and golden.
Get Natural Light
Sunlight is crucial for all living beings. It boosts the immune system, helps to fight off colds, and stimulates the production of vitamin D. While we get it in abundance in summer, we have to make extra effort to get it in the dark winter months. Sadly, the scarcity of sunlight may lead to a decrease in serotonin levels, which influences our well-being. Limited winter sunlight can even lead to such serious consequences as depression.
One type of depression is called Seasonal Affective Disorder (SAD). You can easily recognize it if you feel a lack of energy, sadness, changes in sleep, and a feeling of disinterest in life.
Luckily, there are some ways to maximize light exposure and have a great mood all year round:
- Walking outside. Choose sunny hours and take advantage of such walks as they boost vitamin D levels and make you more energized.
- Working or studying near windows. This way, you will expose yourself to sunlight during daily hours.
- Using light therapy lamps. A light therapy lamp is a special device that simulates light to help treat Seasonal Affective Disorder (SAD) and other types of conditions caused by a deficiency of sunlight.
Many studies have consistently shown that light therapy significantly improves symptoms of seasonal depression with approximately the same efficacy as antidepressants. Source
Socialize
In winter, we are less likely to seek out active socializing and meeting with people. Still, maintaining valuable connections with friends and acquaintances helps get positive emotions, pleasant experiences, and makes us leave our comfort zone more often. Opt for active pastimes when meeting someone, to both keep fit and have a good time.
You can choose easy options, like walking in the park, playing snowballs, ice skating, or skiing in the forest together. If you prefer indoor activities, also try something active, like dancing or a yoga class, or playing bowling. Going out to eat and enjoying some tasty food might sound tempting, but it doesn’t really help with the healthy and active lifestyle you’re aiming for.
Keep an activity diary
You can stay motivated if you write down your activities and healthy habits every day. Make notes of your daily exercises, outdoor activities, and keep a detailed track of your progress this way. It is useful as you can realize when you could not reach your goals and understand why. This way, you will be able to create a perfect routine for you, choose exercises, meals, and pastimes that you like most, and spot the time when you are most energetic.
This also helps to celebrate small wins and obtain a habit to cope with laziness even during dark winter days. Thus, you can gain more confidence in yourself and boost your mood.
Conclusion
While others slow down for the winter, you have the chance to become stronger, healthier, and happier. If you develop healthy habits in winter, it will surely be easier to stick to the chosen routine when days become longer. From staying active and getting more light to eating light and nourishing meals, journaling, and maintaining social connections, each of these habits plays a role in obtaining better health. Start step by step, stay true to yourself, and expect to see positive results soon.
FAQs
How to develop these habits if I have a very busy schedule?
You can plan your week and squeeze some short activities, like walks, journaling, or simple social connections. These small moments of joy will make you happier and help to relax.
What if I struggle to stay motivated during winter?
You have to admit that staying motivated during colder months requires more effort. Try small and achievable actions to get used to the new lifestyle, and then incorporate more healthy things into your daily routine. Seek support and encouragement from your friends and family members.