We’re well into winter: the days are shorter, the weather’s colder and staying indoors feels a lot more appealing than heading outside. But while there’s lots that’s cosy and comforting about watching series and hunkering down under a blanket, winter can also mean developing unhealthy habits, from mindless snacking to digital overload to not doing regular exercise.
The problem is that while they may seem normal for the season, these habits can have a knock-on effect on our energy, mood, immune system and even our mental health. A mid-season reset – whether for you or your whole family – can work wonders in getting your health back on track for the rest of the year. So, what should you watch out for this winter?
- Too much screentime
It starts innocently enough. One episode turns into five, and suddenly it’s dark, everyone’s hungry and no one has moved for two hours. While screen time is a familiar villain in the parenting world, adults are just as susceptible to addictive social media scrolling or binge-watching on-demand TV. The problem is that too much screentime isn’t just bad for your eyes and posture; it can also affect your sleep, metabolism and stress levels. These effects are even more pronounced in children whose brains are still developing.
Reset tip: Introduce a “movement interval” rule where you have one minute of stretching or walking for every hour of screen time. Put a cap on the amount of screentime you have per day, and turn it off at least two hours before bedtime to ensure optimal sleep.
- Comfort eating
It’s natural to crave warmer, more carb-heavy meals on cold winter evenings. However, consuming too much comfort food can lead to bloating, weight gain and sluggishness. It’s easy for this to happen, whether you’re mindlessly eating while watching TV or “boredom snacking” during the day, especially if you’re working from home.
Reset tip: Bring structure back to your daily meals. Eat at a table rather than in front of a screen, pay attention to portion sizes and start each meal with fresh fruits or vegetables before you tuck into the carbs. You can also involve your kids in winter meal prep such as making soups, bread, or other healthy baked treats. As a bonus, it’s also a great way to connect with them.
- Being less active
When it’s chilly outside, it’s tempting to cut back on your regular exercise routine. But a lack of physical activity can impact everything from your sleep and weight to your immunity, mental health and blood sugar levels. During winter, many children also spend more hours indoors than usual, but exercise is crucial in helping them burn energy, develop motor skills and regulate their emotions.
Reset tip: If the weather isn’t ideal, find ways to move inside if you’re a parent with children. Think dance-offs in the lounge, obstacle courses, fort building or even YouTube yoga for families. For adults, try online home workouts, or put your rain jacket and boots on and take a brisk walk outside.
- Poor posture
If you work from home, colder weather may mean you’re tempted to work from bed or on the couch. Kids may do the same, whether they’re doing homework or hunched over screens. The point is that winter often brings more time spent in soft seating and less attention to your posture, which can result in issues like back pain, neck tension and muscle strain.
Reset tip: Pay attention to your ergonomics around the house when it comes to screens: keep laptops at eye level and sit upright if you’re working for long stretches. For children, create a “homework zone” that supports good posture and focus, even if this means designating a corner of your dining room table.
- Becoming too isolated
Fewer social events and a reluctance to go out due to colder weather can all impact mental well-being, resulting in feelings of isolation, demotivation and even mild depression that can creep in unnoticed. After all, connection is an essential part of health for everyone, from remote workers to stay-at-home parents to children and teens.
Reset tip: Check in with yourself and your family. Are you snappy, tired or struggling to sleep? Are your children withdrawn or irritable? If you have a family, make time for screen-free bonding, such as family board games, daily walks or even kitchen conversations. If you live alone and feel isolated, our tech-connected world offers numerous ways to connect with others or access the support you need online. If you belong to a medical aid such as Fedhealth, you’ll get access to the October Health app, which contains a wide range of mental health resources such as sessions hosted by mental health experts, personalised videos and articles, mental health assessment trackers and more.
Healthy habits aren’t just good for your energy levels and waistline; they’re good for your relationships and mental health, too. From making minor adjustments to moving more and eating better, winter resets are worthwhile to help keep your physical and mental health back on track. With the right mindset, you and your family can stay active, healthy and connected this winter, no matter how bad the weather is outside.
