As the days get darker and the pace of life speeds up, our health can easily take a hit. For GP Dr Sonja Bobart of D4 Medical in Dublin, staying well in winter doesn’t require a radical overhaul – just a return to “the triple S: sleep, supplements and stress,” as she discusses with Ellie Balfe during IMAGE The Check-in podcast.
These are the levers you can pull to strengthen your immune system and stay on top of your wellbeing during the colder, busier months.
1. Sleep: The foundation of everything
Sleep might seem obvious, but it’s one of the first things to suffer when life gets hectic – and according to Dr Bobart, the consequences run deep.
“Sleep seven to nine hours,” she says. “If our sleep is disordered… it’s more likely that we’re going to gain weight. It is also a restful time for us – you’re resting your cortisol. If our sleep isn’t working well, our cortisol is going to be up when we’re awake, and therefore we’re going to feel more stressed.”
If you regularly find yourself waking at 3am, especially as you approach menopause, you’re not alone.
When people wake at three in the morning, that’s usually peri-menopausal,” she explains. “That’s usually the dip in oestrogen and progesterone.”
She explains that when these hormones drop, another takes over. “What happens is: cortisol – your stress hormone – kicks in. Because what’s supposed to keep you asleep is progesterone and oestrogen. When that dips, cortisol says, ‘Great! I’m in charge!’ and then you wake up.”
The knock-on effect? “When you wake up, that cortisol, that stress hormone, says: ‘Let’s review all of your past decisions and everything you’re worried about in the future!’” she adds wryly.
As for night-time routines? “Going to bed at 10.30pm, waking up at six in the morning – whatever suits you – is really important. Never look at the clock. If you wake at three in the morning, don’t pick up the phone or iPad. Just go back to yogic breathing – that should hopefully settle the body down.”
Beyond mood and metabolism, a lack of sleep also has a direct impact on our immune system. “People who don’t sleep well have an increased risk of inflammation and infection,” she explains, which could make us more prone to illness during the virus-heavy winter season.”
