The weather’s taken a definite turn towards winter. It’s freezing all day, pitch black in the morning and more often than not, it’s raining. And that, for some reason, often means that we’re feeling hungry. 

If you’re anything like us, you’ll find that appetite wanes when it’s hot and increases as we move towards Christmas. But is it just that we start to crave warm foods like stews that happen to be more filling, or does the weather actually influence how much energy we need?

To find out more, we asked sports nutrition coach and registered dietitan Lilian Shepherd for her take on the best sources of winter fuel. 

Our bodies are intelligent things, and they work to keep us regulated and balanced when the world around us changes. This, Shepherd explains, is called homeostasis – a big part of which is body temperature regulation. As our bodies attempt to increase our internal temperature, we often find ourselves drawn to “more warm, comforting foods in the winter, as opposed to the cool, lighter foods we may want in the summer”.

Because our bodies have to work that bit harder to keep us warm when things cool down, they need an extra nutrition boost. 

“Foods that are high in antioxidants may help, as will zinc, iron, and vitamins C, A and E”, explains Lilian.

There is also the fact that the change of seasons as well as seasonal celebrations make certain foods much more readily available. According to Shepherd, we come to associate certain seasons with particular foods and flavours: “When we think of colder months, for instance, we may think of pumpkin spice lattes, banana breads, chowders, chilis and hot chocolates”. 

Despite the cold, we don’t actually need to eat different foods during the winter – especially if you’re thinking about fueling a workout.  

After exercise, it’s generally recommended that you aim to get “a good source of carbs and a good source of protein, ideally in a 2:1 ration to refill glycogen stores”, explains Shepherd. This will help to “optimise recovery and performance”, especially when eaten 15 to 60 minutes after exercising.

The only major difference is the fact that you may find yourself opting for something warmer in the winter than you would during the summer. 

Winter is well known for its ability to lower peoples’ moods, due to the dropping temperatures and shorter days. It is, therefore, so important that we do what we can to keep our spirits up during the winter.

The foods we eat play an important role, with warmer foods providing comfort, and foods high in vitamin C, vitamin E and zinc all having the potential to boost our mental health. Together with “staying active, proper sleep and social interaction”, Shepherd explains that a nutritious, warming diet can help to buoy you up if you start to feel down during the winter. 

Oh and remember, vitamin D is the only supplement actively recommended by the NHS. The vitamin is vital for mental health, with some research showing that low levels can lead to depression-link symptoms – so make sure that you stay topped up.

You can visit the Mind and NHS websites if you have concerns about low mood during the winter months or Seasonal Affective Disorder.

Images: Getty, Unsplash