As the chill of winter takes hold, a nutritionist has stepped forward with guidance on how to stay healthy through the cold months. Emphasising the importance of bolstering our diets with essential vitamins and nutrients, the expert showed us how to enhance our wellbeing this winter.
Dr Pamela Mason, an adviser to ADACT Medical and a respected voice in health-related fields, including the regulation and research around supplements, shared her insight: “Health and wellness are strongly challenged in the winter. As the sun’s light intensity weakens and daylight hours fall, our energy levels drop, our skin and hair may start to lack lustre, and joints may start to ache especially if we spend too little time being physically active.
“Fatigue and depression, sometimes seasonal affective disorder, can kick in. However, there is much we can do with diet and nutrition to prepare for the colder, damper, darker months and the troublesome health issues they may bring. From B vitamins and vitamin D to omega 3s, Ginseng and medicinal mushrooms.”
Vitamins and supplements to beat winter health issues
Delving into specific nutritional advice, Dr Mason recommends: “All B Vitamins (B1, B2, B6, B12, folic acid, niacin) play a key role in energy production. Deficiencies of these vitamins can cause tiredness and fatigue, symptoms which are common in winter. Low B12 levels have been associated with seasonal affective disorder (SAD) and related depressive symptoms such as mood swings and brain fog. More research is needed.”
On magnseium, Dr Mason explained: “Magnesium is important for many functions, including brain function and mood regulation and release of energy from food. Research has shown that magnesium levels may be lower in winter. Stress can also reduce magnesium. A systematic review of 32 papers and a more recent meta-analysis found that magnesium supplements may reduce depression. Optimal magnesium intake also contributes to good sleep and poor sleep can lead to poor mental health.
“A total of 12 per cent of adults have shortfalls in intake of this mineral. A magnesium supplement may help with tiredness and low mood. Theoretically magnesium could help with SAD on the basis it raises levels of melatonin and serotonin. More research is needed.”
On Ginseng, Dr Mason said: “Ginseng is an anti-inflammatory and antioxidant that may boost energy and mental alertness, health issues which are important in winter. Ginseng may also help reduce fatigue. A 2018 review showed that it may stimulate brain function. Supplementing with ginseng may reduce fatigue with benefits noted in doses of 200mg daily.
“Ginseng also has benefits on muscle fatigue Emerging research suggests that ginseng may help to regulate the circadian (body) clock and suppress inflammation through a positive impact on the gut microbiota.”
Ginseng can be easily found in supermarkets at approximately 6p per pill.
Dr Mason also extolled the virtues of Omega 3 fatty acids for maintaining good health during winter, focusing particularly on the anti-inflammatory benefits of docosahexaenoic acid (DHA).
She said: “Omega 3 fatty acids (docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) help dampen down inflammation. Inflammation is present in all cases of ill health, including winter illnesses like painful joints. DHA, in particular, has been shown to have anti-inflammatory effects that reduce cytokine levels and other inflammatory markers. It may decrease the inflammation and muscle damage that occurs after exercise. DHA also helps to promote gut health and the gut microbiome.”
When it comes to boosting one’s wellbeing in the colder months, Dr Mason highlighted the benefits of exercise and a particular fungus, saying: “Getting plenty of exercise is essential for winter wellbeing. Emerging evidence suggests that cordyceps mushrooms may boost exercise performance and reduce fatigue by increasing the production of adenosine triphosphate (ATP), a molecule required for the production of energy. An exercise performance study in younger adults found that after 3 weeks of taking Cordyceps V02 (a measure of fitness) increased by 11%.”