IT may only seem like yesterday that you were sprawled on the beach with a Pina Colada in one hand and a well-thumbed chick lit book in the other – but rest-assured, winter is coming.
The nights are getting longer and the days shorter, and the harsh Scottish weather is only a few weeks away. The bugs are already here, and there are plenty more of the sniffles, splutters and seemingly endless viral infections to come. Then there's
the annual energy drought and mood decline, and when we think things can't get any worse, we look down and realise we've comfort eaten ourselves a new dress size – in less than a month.
"The winter is a key time when it comes to maintaining health," says Edinburgh personal trainer, Craig Ali, who has launched the Total Health System where he specialises in improving energy, motivation and well-being through exercise, nutrition and recovery strategies.
"The immune system gets weaker during these months so it's key to build it up beforehand to protect yourself against any illnesses.
"It's not just about exercise – it's about looking after all components of health so that your body doesn't break down at any point.
"If you're just exercising, without the compliment of nutrition or wellbeing, the body can only take it so far. It's one of the biggest mistakes people make.
"Exercise is a stress on the body, and fuel is just as important as pushing it with exercise."
Emma Conroy of Edinburgh Nutrition agrees. "The right nutrition is so important and it's all too easy to reach for the bread bin or stodgy food options, but by neglecting nutrition you only serve to wreak havoc on blood sugar levels, which leaves you lethargic, your immune system low and exposed to ailments.
"Refined carbohydrates such as white bread, cakes, biscuits, confectionery, sugary drinks and instant soups raise levels of glucose and insulin in the blood. These crowd out immune cells and compete with vitamin C for absorption, so immune cell activity can be suppressed by 50 per cent for over five hours."
So start preparing now with regular, balanced meals, combining lots of fruit and vegetables, found in many thick soups, plenty of high-fibre carbohydrate foods such as wholemeal bread and pasta, and one to two servings each of protein and low-fat dairy foods daily to ensure constant energy levels. Also, tweak your exercise regime ahead of winter.
"Exercise improves mood and sleep patterns but more importantly it improves circulation," explains personal trainer Will Sturgeon of Will Power at the Balmoral Hotel.
"Exercise releases endorphins and adrenalin and it's this which picks up your mood."
Craig agrees. "It is important to keep active now and throughout winter, so start slowly building up aerobic fitness."
If you still aren't convinced, Will has some words of advice.
"It's been proven that women can gain up to 15 pounds in the winter period, which isn't the best news, but it's also been proven that the glycemic responses – the way you process food – is influenced by seasons so now is the perfect opportunity to kick-start a health programme that will see you through winter."
So start the head to toe pre-winter health and nutrition boost. Don't say we didn't warn you.
