Joie de vivre instead of winter blues:
How to stay active and in a good mood during the cold season!

Winter not only brings colder temperatures and fewer hours of sunshine, but also the risk of many of us falling into a low mood. But that doesn't have to be the case! With targeted strategies, you can not only maintain your physical fitness, but also strengthen your mental balance. Here are my tips on how to stay active and in a good mood through the winter with exercise, nutrition and mental training.

Especially in the winter months, it is crucial to get as much daylight as possible. Even on cloudy days, you should spend at least 30 minutes outside every day to benefit from the positive effects of light on your body. Daylight stimulates the production of vitamin D and helps to stabilise your biorhythm. This not only has a positive effect on your mood, but also supports your physical health. If it is too dark or cold outside, light therapy can be useful as a supplement to compensate for the lack of light.

A healthy vitamin D level is particularly important in the winter months. If your body lacks this important vitamin, it can lead to tiredness and depressive moods. Make sure you get out into the fresh air regularly to take advantage of the UV rays or consider vitamin D supplementation if your levels are too low. Vitamin D levels can also be maintained through diet: Fatty fish such as salmon, mushrooms and eggs are excellent sources.

Exercise is not only important for your body, but also for your soul. When you exercise regularly, your body releases endorphins - the so-called happiness hormones. These boost your mood and ensure a balanced, positive attitude. Try to integrate a varied fitness programme that includes both endurance and strength training. This will not only keep you fit, but also strengthen your immune system, which is particularly stressed during the cold season.

The right diet not only provides you with the energy you need for everyday life, but also boosts your immune system and your mood. Make sure you eat a balanced diet with fresh fruit, vegetables and healthy fats from nuts and seeds. Citrus fruits are an excellent source of vitamin C, which supports your immune system and helps prevent colds. Fibre-rich foods such as oatmeal and wholegrain products also aid digestion and keep you fit. To ensure you are optimally supplied with energy during the cold season, you can regularly enjoy healthy, warming meals such as soups or stews.

Especially when the days are getting shorter and the evenings longer, it's important to socialise with friends and family. Social interaction can help you to banish the winter blues and stabilise your mood. Shared activities, be it a walk outside or a cosy dinner, provide positive stimuli and contribute to a stronger emotional well-being.

In addition to physical activity, mental balance is also crucial for your health. Techniques such as meditation, targeted breathing exercises or yoga can help you to calm down during the hectic winter season. They not only promote your mental well-being, but also strengthen your concentration and resilience. Try out different approaches to find out which method suits you best.

If natural daylight is not enough, light therapy can provide a valuable boost of freshness. Special light therapy lamps imitate daylight and can help to lift your mood, boost your energy levels and prevent the winter blues. Used in the morning in particular, light therapy supports your natural rhythm and helps you get through the darker months of the year.