How to journey towards health and fitness in 2026

People say our health is our wealth. Dr Jacky McLeod gives some pointers on how you can improve your health and get fit in 2026

As winter sets in, cold mornings and shorter days can make staying active and motivated a real challenge. It’s tempting to stay under the duvet, comfort eat, and let yourself go, but the good news is that a few simple habits can help you stay healthy, boost your mood, and power you through to spring!

Short days and low sunlight cause your body to produce more melatonin and less serotonin, giving you that sleepy feeling, with low energy and low mood. An effective therapy is to intentionally open your blinds or curtains wide each morning, to maximise the light and brighten up your days.

We know that physical activity benefits health in a multitude of ways, providing a natural boost to energy levels. In practice, though, how do you achieve the recommended 30 minutes a day, five days a week, to maintain that feeling of wellness throughout the winter? For some, dancing along to your Top 10 playlist Monday to Friday could make it happen! For others, it’s choosing to walk more. A brisk walk can help reduce stress, improve sleep, and stave off that tendency for winter weight gain! A practical way to take a longer walk each week might be to complete laps of your local park, shopping centre, indoor market or art gallery. To help you stay committed through winter months, try making it social, invite a friend, or join a line dance group, Zumba or gym class for a season. More daylight and activity will give you a necessary energy boost in winter and help improve your quality of sleep.

Great food is key to winter wellness and, generally, the more natural the food, the better it is for you. It’s no accident that the array of foods we can choose from, come in all colours of the rainbow, so in 2026, give your meals three key things: more colour, more variety and more natural high-energy foods – like whole-grains, pulses, nuts or seeds – to provide your body with the diverse range of nutrients, minerals and vitamins it needs.

A healthy start is guaranteed with a porridge, whether cornmeal, banana, green plantain or whole-grain oats; add flavour and warmth with spices – like cinnamon, ginger, nutmeg or cardamom – and a topping of dried fruit for natural sweetness. Quicker ways to help power-up your day include toasted whole-grain or brown bread, with avocado or nut butter, or simpler still, a medley of berries, fruit and real Greek yoghurt.

Liven up your lunch or dinner with a colourful range of vegetables – beets, carrots and turnips are nutritious sources of beta-carotene and vitamins C and A, which boost your immune system, protecting you from colds and flu. Sweetcorn, okra and cauliflower are rich in fibre, nutrients, minerals and antioxidants that support heart health, and leafy greens like callaloo, spinach, broccoli or kale boost your immunity and help fight fatigue. Add a handful of beans or lentils to your dishes to give you a fat-free, fibre rich boost, helping you feel fuller for longer, whilst naturally regulating your sugar.

Snacking is almost inevitable, so why not snack well, on a nutritious mix of unsalted nuts and berries or fruit, or raw vegetables like sugar snap peas, veggie-sticks of carrot, pepper, celery or cucumber, or even home-made air-fried chips from plantain, cassava or breadfruit?

Stay warm and revitalised with plenty of refreshing hot drinks, like herbal tea using mint, lemon or ginger. Even mild dehydration can cause fatigue, so drinking plenty of water is crucial for maintaining energy levels.

Black is beautiful! Your melanin-rich skin protects you from harmful ultraviolet rays, but this also means that when the sun is scarce, insufficient Vitamin D is processed to protect your bone and muscle health. So, all adults should take at least 400 (10 μg/mcg) vitamin D supplements daily all year round to avoid deficiency.

Vegetarians and vegans are likely to need further supplements, as it is hard to consume the necessary range of essential nutrients from a strictly plant-based diet. It is worth considering regularly taking fortified foods or supplements containing vitamin B12, iodine, selenium, calcium and iron.

If ‘winter tiredness’ affects your everyday life, it may be worth getting a check-up to find out whether low iron, thyroid, peri-menopausal or seasonal affective disorder may be a factor.   You can request a relevant blood test from your GP practice or make an appointment with a member of your local health care team. If you are on regular medication, make the time to book your yearly check-up, to discuss your well-being, monitor your long-term condition, ensure it is well-managed, and agree any necessary adjustments to your care plan.

Start well in 2026. Light up your days, move more, power up on nutritious food, add vitamin D… and book that health check, if necessary!

DR JACKY McLEOD
Senior GP, strategic leader and educator