Looking after our wellbeing is never more important than during the winter months – from our physical health to our mental health, social and emotional wellbeing, all which are interconnected.
Even the smallest things can have a big impact on our overall wellbeing, which is why Yakult have partnered with a panel of experts (from dietitians, to psychologists, to professors) to advise on how we can all be winter wellness ready – from making sure we get enough Vitamin D, to embracing morning rituals, eating the right foods, and getting outside with the family.
Make sure you get enough Vitamin D
Expert: Dr Emily Prpa, Yakult Science Manager
The NHS, and other experts, recommend we supplement our diet with vitamin D, between October and April, as during these months the sun is not strong enough for our body to make it itself[1].
Vitamin D is known as the ‘sunshine vitamin’ because we can make vitamin D from exposing our skin to direct sunlight! Just under the surface of our skin is an abundance of a substance called 7-dehydrocholesterol, which is converted to vitamin D when our skin is exposed to ultraviolet (UV) rays of a specific wavelength [280-315 nm] from the sunlight.
But even on a sunny Autumnal or Winter’s day, you can’t make vitamin D from the sun in the UK; this is because the sun isn’t high enough in the sky between late September to early April for the UV rays to be available at the specific wavelength [280-315 nm] for you to produce vitamin D.
The length of your shadow can tell you if you can make vitamin D; if your shadow length is shorter than your height then the sun is high enough in the sky for you to be making vitamin D, but if your shadow is longer than your height then you will not be able to make vitamin D even if it is a lovely sunny day.
Vitamin D supports the normal function of the immune system plus the maintenance of normal bones and muscle function.
In foods and dietary supplements vitamin D comes in two forms, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is produced in plants, whereas vitamin D3 is found in animal products and is also the form that we make ourselves.
There are only a few foods that provide a good source of vitamin D, including oily fish, liver, meat and eggs, and so we also need to consider supplements and food products that have had vitamin D added into them – known as fortified foods. Fortified foods can give our intakes of vitamin D a boost, so look out for commonly fortified foods such as breakfast cereals, milk alternatives and, of course, Yakult Light!
Embrace morning rituals
Expert: Dr Aria Campbell-Danesh, Psychologist
Starting your day the right way can have an incredibly positive impact on the way your think, feel and act all day long. A little fresh air or a positive affirmation could be just what you need to get your morning going in the right direction.
Some of my top morning rituals include:
Take time out! Make sure you take time out and grab 5 minutes of ‘you’ time in the morning. Think about what you’d like to achieve that day, plan how to make it happen, or even just spend 5 /10 minutes practicing mindfulness and preparing yourself for the day ahead.
Focus on your breathing! Science says clearing our minds can help increase our happiness.[2] So why not try closing your eyes first thing in the morning, and simply focusing on your breathing? If you have a smart watch, then you may find they have in-built apps, which can help guide you through breathing exercises.
Use your time wisely! Sometimes, people think looking after their wellbeing has to be time consuming, but in fact, it can even be done on your morning commute! Why not take time to learn something new when travelling to work? From reading a book or newspaper, to listening to podcasts or even practicing a language, can help keep your brain activity and help you face the day feeling sharp.
By setting up your day the right way, you can help yourself make the right choices throughout the day, and this is especially important when it comes to what you eat and drink.
Cutting edge scientific studies are revealing more about the link between the gut and the brain. What we eat and how we feel are closely linked, with one having a powerful impact on the other. When it comes to mood boosting, the neurotransmitters serotonin and dopamine, also known as ‘happy hormones’, are often involved.
Foods that are rich in the amino acids, tyrosine and tryptophan, are important in the production of dopamine and serotonin, respectively. Examples are eggs, chicken, fish, and soy.
We can also increase diversity in the gut through consuming prebiotics that feed the bacteria already there (including garlic, onions, leeks, asparagus, banana, oats) and fermented foods with live bacteria (e.g. yoghurt, Yakult, sauerkraut, miso, pickles etc.)
The key is to find a good balance between foods which are nutrient-rich and fibre-dense, and those which are more processed or less-nutrient dense, in order to positively impact how you feel.
Eat plant foods for gut health
Expert: Kate Llewyn Waters, Nutritionist
Eating a variety of plant foods such as fruit, vegetables, wholegrains and even herbs and spices, has been proven to support good gut health[3][4] – which in turn can have a positive impact on our overall wellbeing. Research has found that individuals who enjoy more than thirty different plant foods a week have a more diverse gut, compared to those who eat ten [5]. A diet which ensures you’re getting your servings of plant foods a week has also been shown to offer benefits for mood, weight and general health and wellbeing[6].
Whilst including a variety of different plant foods in your daily diet is key, it is also important to aim for diversity in colours, too. Focus on including lots of different coloured vegetables, fruit, legumes, herbs, spices and grains, since different foods contain different health-promoting plant compounds, known as polyphenols, which have been shown to enhance the growth of beneficial bacteria and promote gut health[7].
As well as encouraging diversity, we can encourage the growth of specific, beneficial bacteria by consuming prebiotics. Prebiotics are fibres that help to ‘feed’ beneficial bacteria, including Bifidobacteria. [8] Prebiotics are found in plant foods such as apples, bananas, cauliflower, garlic, onions, leeks and oats.
Upping your intake of plant foods doesn’t have to be difficult or expensive, and it is not just the more obvious fruit and veg which counts, but also legumes such as beans and lentils, wholegrains, nuts, seeds, herbs and spices.
Additionally, including fermented foods in our diet can give our guts regular exposure to live bacteria. Good food sources include fermented dairy like natural yoghurt or Yakult, sauerkraut, miso, tempeh and pickled vegetables. Since different fermented foods provide different bacteria [9] variety is key.
Get outdoors with the family
Expert: Professor Sam Wass, Family Psychologist
It is more important than ever for families to make the most of nature. Spending time outdoors as a family has many benefits - from reducing stress, anxiety and depression[10], to improving attention and learning. For example, satellite data has shown associations between the amount of green space around a family home and children’s attention and learning abilities[11].
Everybody needs the mental and physical benefits that come from being outdoors even more strongly in the winter than they do in the summer[12]. Which is why it’s particularly important not to let bad weather be an excuse. Invest in clothes so that everybody in the family is comfortably warm and dry in all weather. People often love getting dressed up – so the more fun you can make their cold and wet weather gear, the better!
Catch the zzz’s
Expert: Lucy Kerrison, dietitian
Sleep is important for gut health, as it is linked to increased gut bacteria, as well as reducing the stress hormone, cortisol. Poor sleep quality, and length, is linked to an increase calorie intake (500+ extra kcals/day)[13] and an increased craving for lower fibre, higher sugar foods, which we know don’t benefit our gut health.
While many may believe the warmer summer months are most difficult to sleep in, the winter months can make it more challenging also – especially when setting up the right environment for rest. Make sure to keep your bedroom dark, cool and quiet, and avoid screens with artificial light, as all of this can impact sleep. Also make sure you’re getting outdoors enough in the day, and being exposed to daylight, and limit your alcohol intake as this can disrupt sleep also.
A Little Bottle of Sunshine – vitamin D and E from Yakult Light
Experts are urging us to find other ways to secure the recommended daily dose of vitamin D in our diet, with one easy way to contribute to this being to enjoy Yakult Light as part of your morning routine.
Yakult Light is enriched with vitamins D and E, with each bottle accounting for 15% of the EU recommended daily intake of vitamin D. Vitamin D supports the normal function of the immune system plus the maintenance of normal bones and muscle function and vitamin E contributes to the protection of cells from oxidative stress.
Yakult Light contains 20 billion of Yakult’s unique bacteria L. casei Shirota, which is scientifically proven to reach the gut alive. The unique bacteria were selected and cultivated by the Japanese scientist Dr Shirota in the 1930’s.
Yakult Light is available in all major supermarkets across the UK (Tesco, Sainsbury's, Asda, Morrison’s and Waitrose) and online through Ocado and Milk & More.
