Winter Wellness with Emma and Tessa

As winter’s chill sets in, staying active and healthy can feel like an uphill battle. However, with the right strategies, the season can become an opportunity for renewal. In this interview, Townhouse’s resident wellness managers Emma and Tessa share their tips for beating winter blues, staying motivated, and keeping your body and mind in peak condition—even when the temperature drops.

Hi ladies! How do our nutritional needs change in the winter, and what specific foods or nutrients should we focus on to boost our mood and energy levels?

In winter, we naturally crave comfort foods—warm, dense meals that are more satisfying in the cold. It’s perfectly okay to embrace these cravings. The key is to balance them with an appropriate exercise routine. Consider shifting your focus to slower, controlled movements with heavier weights—more load, less volume. This approach contrasts with the lighter meals and quicker, high-rep workouts that suit the summer months.

What are some of the most effective strategies you recommend for staying active and healthy during the winter months?

Winter can be a challenging time for maintaining energy, motivation, and overall health. With colder temperatures, shorter days, and the ever-present threat of seasonal illnesses, it’s easy to let your usual routines slip. Winter can really test our commitment to staying active, but it’s essential to try and stick to your regular routine, especially when it comes to sleep and movement. One strategy that can make a noticeable difference is cryotherapy, a type of cold therapy that exposes your body to extremely low temperatures in a chamber. This treatment can help combat winter lethargy by reducing inflammation and improving blood flow, which in turn boosts your energy levels and helps shake off that sluggish winter feeling.

Can you explain how Seasonal Affective Disorder (SAD) affects people, and what practical steps can individuals take to mitigate its effects?

SAD often leads to a drop in mood and energy due to reduced sunlight exposure. First things first, a short morning walk early on in your day is hugely beneficial – opening your eyes to sunlight exposure and cool fresh air has been proven to really lift your mood. We’d also highly recommend hot and cold therapy. Infrared sauna helps gently relax and contract muscle fibres simulating an internal massage whilst immersed in the heat. This heat followed by cryotherapy encourages energy into the body, resets the nervous system and boosts general feelings of well-being.

How can people stay motivated to exercise when the cold weather and shorter days make it less appealing?

Motivation can dip during winter, but exercising with others can make it easier to stay on track. Group classes or simply working out with a friend can provide that extra push to keep you going. The social aspect, along with a bit of music to keep things lively, can make a significant difference in maintaining your routine and even make the experience enjoyable.

How does winter affect sleep patterns, and what are your recommendations for ensuring quality sleep during the colder months?

Winter can disrupt your sleep patterns, but you can counter this with some simple habits. To help you unwind at night, try to maintain your bedroom temperature between 15-19°C, which is optimal for restful sleep, and use layered blankets to adjust your comfort easily. Establish a soothing pre-sleep routine, like reading a book, taking a warm bath, or listening to calming music. Taking a short morning walk in the early daylight can help regulate your circadian rhythm, improve sleep quality, and reduce daytime drowsiness by lowering melatonin production. The exposure to morning light also triggers a slight increase in cortisol, which helps manage stress throughout the day and boosts your mood and overall well-being.

What outdoor winter activities do you find particularly beneficial for both physical and mental health, and how can people safely incorporate them into their routine?

Padel is a great sport to enjoy during winter, especially with the fresh air and outdoor courts available in Edinburgh. Running is another popular activity, but it’s important to complement it with exercises that engage smaller muscle groups, such as those in Barre or Reformer Pilates classes, to help prevent injuries. Trying out a new activity can also be a good way to stay motivated and challenged during the colder months.

How can setting seasonal goals for health and fitness help people stay on track during the winter, and what kind of goals are particularly effective for this time of year?

Setting clear, seasonal goals can help maintain focus and motivation during the winter. This might include aiming to increase your strength by lifting heavier weights with fewer repetitions, which can be particularly effective during this time of year. Incorporating practices like hot and cold therapy into your routine can also help you build resilience against the cold and support your immune system, helping you stay healthy throughout the season.