Beat the winter blues: three simple strategies to stay energised, nourished & motivated

As winter settles in, do you find yourself feeling sluggish, craving comfort foods, and struggling to stay motivated? You’re not alone. The colder months naturally shift our metabolism, energy levels, and mood, making it harder to stay on track with healthy habits.

But here’s the good news – you don’t need extreme diets or intense workouts to feel better. With a few simple tweaks, you can boost your mood, nourish your body, and keep your energy up all winter long.

1. Mood-boosting foods: fuel your body & mind

Winter often leads to carb cravings and emotional eating, thanks to a drop in serotonin (our mood-stabilising hormone) caused by reduced sunlight exposure. But instead of reaching for sugary snacks that cause energy crashes, focus on foods that naturally boost your mood:

• Protein & healthy fats – Eggs, salmon, avocado, and nuts help balance blood sugar & reduce cravings
• Slow-burning carbs – Sweet potatoes, quinoa, and oats provide long-lasting energy without spikes
• Fermented foods – Yogurt, kimchi, and miso support gut health, which is directly linked to mood & metabolism
• Easy Swap: Instead of reaching for processed snacks, make a warming bowl of porridge topped with nuts, seeds, and a drizzle of honey for natural energy balance

2. Move your body (without leaving the house!)

Cold mornings and dark evenings make it tempting to skip exercise, but movement is one of the best ways to beat winter fatigue. You don’t need a gym – small, simple movement breaks throughout the day can make a huge impact.

• 5-minute desk stretches – Loosen stiff muscles and improve circulation
• Strength training at home – Squats, lunges, and resistance bands keep metabolism active
• Indoor walking or dance breaks – Play your favourite song and move – it’s an instant mood booster!
• Easy tip: Set a timer to stand up and move for two minutes every hour – even small bursts of movement increase energy and focus

3. Comfort food that nourishes (not drains you)

Winter comfort food doesn’t have to lead to weight gain and energy crashes. Instead of cutting out favourites, make small nutrient-rich tweaks:

• Boost protein in soups and stews – Add beans, lentils, or shredded chicken for longer-lasting energy
• Use healthy fats – Cook with olive oil or coconut milk instead of processed sauces
• Add more vegetables – Frozen spinach, carrots, and pumpkin add fibre and immune support
• Easy meal idea: Try a warming slow-cooked soup with lentils, tomatoes, and warming spices like turmeric and ginger – simple, nourishing, and packed with winter-friendly nutrients

This winter, go with the flow of your body’s natural rhythm – nourish, move, and embrace simple, impactful habits for a season of energy and well-being.

Want more easy winter wellness inspiration?

I’ve created a FREE Time Saving Low Carb High Protein Recipe Guide tapping guide packed with easy, nutrient-rich meals to keep you energized & balanced this winter. Download it here.