The nights start to draw in; energy levels drop and with them go our good health. If this all sounds familiar you need to give yourself a winter energy makeover and add some zest back into your life by following these simple energy boosting tips:

• Eat well: You’ve probably heard it all before but the truth is very few people who complain of being tired are eating enough good quality fuel to stay healthy, much less energetic. So make sure you eat breakfast and lunch every day and start snacking. Never go without eating for more than three hours. Eating huge amounts at meal times can deplete your energy. Snacking is less stressful and it also keeps your blood sugar constant so you have a constant flow of energy throughout the day. To boost your energy make sure you have a fist sized portion of wholegrain carbohydrate such as oats or rice with every meal. Wholegrain supplies the B vitamins and doesn’t get broken down too fast so you have a slow release of energy. Also make sure you have some energy giving protein – nuts, seeds, oily fish –with every meal.
• Boost your immune system: A stronger immune system is the key to feeling good and staying well. If it’s neglected, we open ourselves up to illness (especially colds and flu), tiredness and depression. Boost yours through a healthy, mostly organic wholegrain diet rich in fruits, vegetables, nuts, seeds, legumes and oily fish. Many natural herbs have incredible immune-boosting powers. To avoid illness, drink aloe vera juice (check that it is free from benzoates), eat plenty of naturally yellow, orange, red and green foods and try to have raw garlic daily (or take a good garlic supplement like Aged Garlic). If you’re feeling run down, drink cat’s claw tea and take the herb echinacea (liquid echinacea in a capsule) and if you end up with a cold or flu see my fighting infection naturally tips
• Sleep like a baby: Your body really needs sleep, especially at this time of year when the nights draw in. To ensure good quality sleep experts say you should treat yourself like a baby. Babies need a lot of sleep and most adults need more than they are getting. The ideal is to aim for around 6-8 hours every night. Babies need a restful, stress free routine, such as a warm bath and a story before bed. Adults who are e-mailing or watching TV or chatting on their mobiles are keeping their brains active and too stimulated for sleep. What they need is a relaxing ten minutes in the bath and a quiet read. And finally babies sleep best in a dark room. As a species we evolved to sleep in total darkness and even a tiny amount of brightness can keep us awake. Light in the hallway shouldn’t enter your room, turn the alarm clock to the wall and don’t fall asleep with the TV on. Blackout curtains are recommended if street lamps are bright.
• Fresh air: The decline in hours of sunlight during the winter months has a direct effect on our energy levels. Try to make the most of the sunlight we do have by taking a decent walk at lunchtime and exposing yourself to plenty of fresh air. And although it’s tempting, don’t crank the heating up too high – it leads to lethargy and poor concentration. Place draft excluders by each door and invest in some good curtains to keep your rooms cosy, and then set the heating at a moderate temperature.
• Getting more light: If you notice a massive swing in your moods when the nights start drawing in, you could be suffering from Seasonal Affective Disorder (SAD) the best way to combat this is by investing in a light box, making the most of the light hours we do have, or splashing out on a sunny holiday. You should also try to introduce as much light and colour to your environment as possible and cheer yourself up with fresh flowers and lots of plants to improve the quality of the air you breathe.
• Exercise: Research shows that we perceive exercise as an energy zapper but exercise is one of the first things you should do when you feel under pressure because it boosts energy and also helps us calm down and deal with pressure. It also improves the fat content of the blood, strengthens the heart, decreases resting pulse rate and – best of all – produces the hormone-like chemicals, endorphins, that make us feel happy and full of energy. Aim for 30 minutes of gentle exercise, for example a brisk walk, at least 5 times a week.
• Drink enough water: Between 6 and 8 glasses a day – not including alcohol and caffeine. While it may give a quick boost, a lot of caffeine daily actually ends up having a negative effect on your energy level. You might even try substituting a couple of cups a day with an herbal tea, such as sage to raise spirits, peppermint to aid digestion or chamomile to enable you to unwind.

Cold weather can harden your skin’s natural oils so they are distributed less effectively leaving you with dry, seemingly moisture proof patches. The dullness is due to a slowdown in natural exfoliation, while chapping occurs when dryness has weakened the skin’s barrier to the extent that irritants creep in leaving you with rough, chapped, sometimes itchy skin.

The good news is that by making simple changes to your skin care routine, your diet and lifestyle you can protect your skin from looking dull, lacklustre and dry:

• First and foremost, healthy skin starts with good nutrition. To keep your skin in top shape this winter, be sure to eat foods rich in antioxidants and essential fatty acids (EFAs), nutrients that protect and moisturise your skin. Berries, sweet potatoes and broccoli are especially important, as they are high in vitamins A, C, and E—powerful antioxidants that improve the health of your skin by beneficially affecting oil production, helping in the production of collagen, and protecting against cell damage.
• Also, be sure to eat foods that are high in essential fatty acids (EFAs), particularly omega-3 fatty acids and monounsaturated oils, which help create moister, softer skin and tissues.
• Add more salmon, tuna, flaxseed, raw pumpkin seeds and almonds to your diet, and consider supplementing at least 1,000 mg of EFAs per day, mainly as omega-3s. (You could add in both Omega 3 Plus and Nutriguard (a good antioxidant mix) to get you through the winter – see Resources page).
• Drink as much water as you possibly can, regardless of the time of year. Drinking the recommended 8 glasses of water per day, will flush countless toxins from your body and will help keep your skin healthy and fresh. Herbal teas are counted as part of your 8 glasses a day.
• Try to avoid taking long, hot showers this winter. We all know how wonderful a hot shower can feel on a cold day, but try to resist the urge as best as you can. Hot showers can strip your skin of its natural moisturisers. Instead take a short, warm shower. Try to pat your skin almost dry, and apply a natural moisturiser while your skin is slightly damp. This is a great strategy to help you avoid dry skin.
• Avoid long hot baths too and go for warm instead. Try adding a few spoonfuls of olive oil to your bath water. It will help to moisturise your skin and leave it feeling soft and smooth.
• Another thing to consider is your home heating system. As your boiler will be in constant use in the colder months, the air in your home can become extremely dry. Some people find a portable humidifier a good investment. Using a humidifier can prevent your skin from drying out, and it can help you avoid dry nasal cavities.
• If you do suffer from a dry or bleeding nose in the winter, apply some petroleum jelly for short-term relief.
• Swap foaming cleansers and soaps with a gentler lotion or skin cleanser and instead of vigorous exfoliation (which can remove some of the skin’s protective barrier function) use a gentler exfoliant instead. Use a richer moisturiser and you’ll notice an immediate difference to the way your skin feels and if your skin is really rough and chapped apply a night cream skin protector. Use natural products for your skin that do not contain a list of ‘nasties’ that will be absorbed into your body.
• A good exercise programme can activate and rejuvenate the skin and improve circulation and blood flow. Also, sweating triggers production of sebum, which is the skin’s own natural moisturiser.
• Finally, getting adequate sleep helps maintain the oxygen levels and promotes renewal of skin cells, thus delaying the winter degenerative skin ageing that usually sets in during the cold season.

Avocado is high in iron, potassium, magnesium, and vitamins A, C, and E. It’s also rich in oils that rejuvenate your skin, reduce eye puffiness, and leave skin soft, smooth, and nourished.

• ½ cup non-instant oatmeal

• 1 cup mashed avocado

• 1-2 tablespoons honey

Apply to face and leave on for 15–30 minutes. Wash off with warm water.