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The Health Review - Science-Backed Ways to Survive Winter (Without Just Waiting for Spring)
Hi, I hope January is treating you kindly so far.
Whether you’re easing into the year slowly or already feeling the pull to hit new goals, I hope you’re able to give yourself a bit of space to embrace the winter season — quieter days, slower rhythms, and a different kind of momentum that doesn’t focus on pushing through.
This week on The Health Review, I’m exploring a few themes that feel especially relevant right now: how winter affects our mood and nervous system, why light exposure and getting outside really matter during darker months, and some of the science-backed ways we can support our bodies without adding more pressure or “fixing” ourselves.
I’m also sharing a round-up of the latest health news and studies worth knowing about.
Thanks so much for reading — and as always, I’d love to hear your thoughts.
Emily x
Top Health News
💪 Exercise shown to rival antidepressants for mood
A large new study suggests regular physical activity may be just as effective as antidepressants or cognitive behavioural therapy for easing depressive symptoms. Researchers analysed data from nearly 5,000 adults and found that moderate movement — including walking, resistance training and even gardening — significantly improved mood and reduced social withdrawal. Importantly, the benefits didn’t depend on intense workouts; lower-stress, accessible forms of exercise delivered meaningful mental-health improvements.
🧬 Alzheimer’s risk strongly linked to a single gene variant
Research from University College London has found that variations in the APOE gene may be involved in more than 90% of Alzheimer’s cases. While the disease remains complex and influenced by multiple factors, identifying such a strong genetic link could help sharpen research efforts and support more targeted prevention and personalised treatment strategies in the future.
👶 Twin study links childbearing patterns to biological ageing
A population-level study of Finnish twins suggests reproductive history may be associated with women’s biological ageing and lifespan. Based on data from nearly 15,000 participants, women with two to three children tend to live the longest. The timing of pregnancies also matters: according to the study, pregnancies occurring roughly between ages 24 and 38 were linked to more favorable aging and longevity patterns. Researchers found that women who had very large families, no children, or a first child at a very young age appeared to age slightly faster than others. The findings don’t imply cause and effect at an individual level, but they add nuance to how reproductive timing may intersect with long-term health.
🪞 AI ‘Longevity Mirror’ claims to assess health in 30 seconds
Unveiled at technology conference CES 2026, the NuraLogix Longevity Mirror is a full-size home device that uses a brief facial scan to estimate cardiovascular, metabolic, stress and ageing risk. Powered by AI trained on large health datasets, it provides personalised lifestyle guidance around sleep, nutrition and stress. While not a diagnostic tool, it offers a glimpse into how AI and preventative health tech are beginning to merge for at-home use.
😴 One night of sleep data may reveal future health risks
Stanford researchers have developed an AI system capable of predicting disease risk of more than 100 conditions, using data from just a single night’s sleep. By analysing patterns in brain activity, heart rate and breathing, the technology could eventually help identify early warning signs of illness long before symptoms appear — marking a potential shift toward earlier, more preventative healthcare.
🧪 Portable allergen tester offers on-the-spot food safety
Also launched at CES, a new portable allergen tester can detect common triggers like gluten and dairy in food in under two minutes. Using disposable test pouches, the compact device is designed for people with food allergies or sensitivities who want quick reassurance when eating out or travelling.
Science-Backed Ways to Survive Winter (Without Just Waiting for Spring)
If you find winter in the UK hard, you’re not alone.
Short daylight hours, cold temperatures and disrupted routines have a measurable impact on mood, energy and the nervous system. UK data consistently shows a seasonal rise in low mood, stress and emotional strain during winter months, particularly in January and February. When you live somewhere like London, where life continues at full pace regardless of season, it’s easy to feel completely out of sync with what your body actually needs.
For years, like many people, I treated winter as something to endure — counting down the weeks until spring or pinning my hopes on a winter getaway. This year, I’m approaching it differently: by using science-backed tools to support my nervous system through the darker months.
At the heart of that shift? Light, movement, and regulation.
Why winter is harder on the nervous system
Winter creates a perfect storm for nervous system dysregulation. Reduced daylight disrupts circadian rhythm and cortisol timing, while colder weather and social contraction can increase isolation and stress. Over time, this can keep the body in a low-grade fight-or-flight state — even if everything else (diet, exercise, sleep) looks fine on paper.
This is why winter wellness is about sending clearer signals of safety to the brain.
Light therapy: one of the most effective winter tools
One of the biggest changes we can make, and one I’ve made this winter is being intentional about morning light exposure.
In the UK, many of us simply don’t get enough daylight early in the day — especially when workdays start before sunrise (which is around 8am at the moment). I’ve been using a SAD lamp in the mornings to get light into my eyes early, which has helped noticeably with energy and focus.
There’s strong evidence behind this. Morning light exposure helps regulate circadian rhythm and supports healthy cortisol release — which plays a key role in mood, alertness and stress resilience. Neuroscientist Andrew Huberman often explains that light in the first hour after waking is one of the most powerful ways to anchor the body clock, particularly during winter.
Think of it less as a “mood hack” and more as a biological signal that tells your nervous system: it’s safe to wake up and engage.
Getting outside (even when it’s cold)
Alongside light therapy, science shows it’s a good idea to prioritise getting outdoors — especially on brighter days — even when the weather isn’t inviting.
Gentle outdoor walking supports parasympathetic nervous system activity, improves mood regulation and reduces stress hormones. It also helps counteract the sensory deprivation that winter can bring when we spend more time indoors, under artificial light.
Supporting the nervous system through warmth and rhythm
Winter is also a time when the body naturally craves warmth and predictability. Sauna has become one of my favourite tools for this — not just for relaxation, but for nervous system support. Research has linked regular sauna use with benefits for cardiovascular health, stress resilience and relaxation, likely due to heat exposure encouraging a parasympathetic response and improved circulation.
Get more rest
From a biological perspective, we are wired to slow down and rest more in winter — even if modern life doesn’t always allow for it.
From an evolutionary perspective, humans were never designed to maintain the same pace year-round. Winter historically meant conserving energy, staying closer to home, sleeping more and moving less. These slower rhythms supported immune function, repair and nervous-system recovery during a season that was more physically demanding and less predictable.
Recognising this can be quietly liberating: rather than fighting the season, we can work with it — allowing more rest, slower rhythms and gentler days without feeling guilty about it.
More broadly, I’m working with winter rhythms rather than against them:
-more sleep
-consistent routines that signal predictability
-breathwork and meditation to regulate stress
-nourishing, warming meals
Winter doesn’t need to be rushed
Instead of seeing winter as lost time, it can be a surprisingly productive season — just not in the obvious, high-intensity way we’re used to. It can be a time for reflection, planning, and getting clarity on priorities without burning through energy.
As we head further into 2026, nervous system regulation is shaping up to be one of the most important health conversations — and for good reason. So many of us are living under chronic stress, and winter often exposes that more clearly.
If you struggle during this season, it doesn’t mean there’s anything wrong with you. It means your body is responding to real environmental cues — and with the right support, it can feel different.
This Week on The Health Review Podcast:
Why Your Struggles Are “Mind-Made” — And How Compassion Leads to True Success with Dr Nilesh Satguru
In this episode of The Health Review, I’m joined by Dr Nilesh Satguru — a former medical doctor turned self-mastery coach and compassion trainer whose work spans five continents.
After more than a decade practising medicine, Nilesh realised that many of the struggles we face — anxiety, self-doubt, lack of clarity, emotional overwhelm — often aren’t external problems. They’re mind-made. And until we learn to understand the mind with both science and compassion, true success remains out of reach.
In this conversation, we explore:
-What often leaves us feeling stuck, despite “doing everything right”
-Why our mind-made issues can quietly ruin relationships
-The neuroscience behind compassion and emotional regulation
-What “going inwards to give outwards” really means in daily life
-How to reconnect with purpose, clarity, and inner peace
If you’ve ever felt driven yet disconnected, successful yet unfulfilled, or stuck despite personal growth work, I hope this episode will speak directly to you. 🎧
Listen now on Apple Podcasts, Spotify or watch on YouTube.
If you love the episodes, please do subscribe and give the show a rating! 😊