Now that the days are darker and drearier then ever, sticking to a healthy routine can be tough, but if there’s one place to start it’s by prioritising your gut health. Your gut microbiome actually shifts with the seasons, from alternating strains to the number of bacteria lining your digestive system, and this can impact overall vitality — both physical and mental.
Referred to as the ‘second brain’, the gut and brain are in constant communication via the trillions of bacteria that live in the complex gastro-intestinal tract, and when your gut health is impaired it’s likely that your mental state will be affected too. Equally, good gut health is linked to improved weight loss, clearer skin, and better sleep so there are lots of reasons to show your gut some love.
Here are some of the ways winter could be taking its toll on your digestive system, and the best ways to nourish your microflora so that you stay healthy during the colder months.
Take micro breaks outdoors
Seasonal Affective Disorder (SAD) isn’t a myth, it’s a scientifically proven condition that affects a whopping 1 in 3 Brits according to research by health testing company YorkTest. It turns out that suffering from the winter blues is largely connected to gut health, with studies showing that the gut microbiome in patients with SAD differs in composition to people without the disorder – more specifically the microbiota in SAD patients contained lower numbers of beneficial bacteria coupled with fewer strains.
Low levels of vitamin D have been found in patients with SAD. Since vitamin D is largely made from exposure to sunshine which as we know is a rarity in winter, acquiring enough can be challenging. Taking a daily vitamin D supplement to obtain the recommended 10mcg that we all need is the easiest route to getting enough, but you should also try to take five minute breaks throughout your day to expose skin to sunlight. This should start with first thing in the morning all the way through to golden hour to enable your body to effectively manufacture the sunshine vitamin.
Taking micro-breaks outdoors increases vitamin D levels even in winter
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Re-think healthy habits for better sleep
It may take some of us one week or more to adjust to the clocks going back, and disrupted sleep can take its toll on gut health. One study found that total microbiome diversity was positively linked with both falling asleep faster and total slumber time, so it’s worth implementing steps to help reset your sleep schedule.
Did you know that even so-called healthy habits could affect your sleep? For example if you’ve swapped coffee for green tea as part of a health upgrade, you might want to scale back your cuppa consumption to no later than 2pm as green tea still contains caffeine which could make it harder to get to sleep.
Even if you’re prioritising healthy meals, but leaving less than three hours in between your last meal and bedtime, quality sleep could be hindered, so aim for an early dinner. If this isn’t possible, trim down portion sizes so that your system isn’t overwhelmed in the lead-up to bedtime.
Reach for healthy comfort food
We’re hardwired to crave comfort food when the bitterly cold weather sets in, but whilst ultra processed takeaways and ready meals might give you a shortly-lived dopamine fix, they can increase the risk of gut dysbiosis. In particular, additives like emulsifiers, sweeteners, and artificial colours can negatively affect the gut causing inflammation and intestinal permeability which raises the susceptibility to conditions like IBS and inflammatory bowel disease.
Opting for healthy comfort food that nourishes you from the inside will help you feel your best when the temperatures drop. Hearty root veg stews, thick lentil soups and creamy spicy curries are excellent way to include more gut-loving plant-based diversity into your diet.
Hearty root vegetable or lentil soups fortify the gut during the winter months
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Strengthen your immune system
The cold months always throws a spanner in the works when it comes to the rise of winter germs, and since 70 per cent of your immune system resides in your gut, taking steps to strengthen your immune system will help you survive winter splutter-free with your gut health in tact.
Prevention is always better then cure so make sure you’re armed with natural immunity-proofing weapons. Blend up a homemade gut-strengthening immunity concoction by whizzing together lemon juice, fresh ginger, raw honey, turmeric and black pepper. Pour the liquid into ice cube moulds and add a cube to hot water as soon as cold symptoms strike.
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