Wellness in winter matters more for black communities

Winter in the UK is often described as a time to slow down. The long nights, grey skies, cold winds, and constant drizzle create a natural pull towards staying indoors and becoming less socially active. For many, it is simply an inconvenience. But for black and Caribbean communities, winter brings a specific set of health challenges that require intentional attention, informed awareness, and culturally relevant strategies.

While the festive season provides warmth through food, music and togetherness the period immediately after can leave many feeling emotionally flat, physically tired and mentally depleted. Understanding why this happens; and how to protect our health has never been more important.

THE HEALTH GAPS WINTER EXPOSES

The first issue is reduced sunlight. Melanin-rich skin naturally requires more sun exposure to produce adequate Vitamin D. But during a UK winter, daylight is limited, and sunlight intensity is low. As a result, black and Caribbean communities are at higher risk of Vitamin D deficiency, which is associated with low mood, fatigue, weakened immunity, bone pain, and increased vulnerability to respiratory illnesses.

Winter also increases the risk of Seasonal Affective Disorder (SAD) - a form of depression triggered by reduced daylight. While SAD can affect anyone, evidence shows that people with existing stressors – including racialised stress, financial pressures, and demanding work environments-may experience its symptoms more intensely. Low energy, irritability, oversleeping, loss of motivation, and emotional heaviness can significantly affect day-to-day functioning.

Winter therefore becomes not just a climate shift, but a health equity issue. The intersection of biological factors, structural inequalities, and cultural lifestyle patterns means the season can disproportionately affect black people’s physical and mental wellbeing.

The Festive High and the New Year Drop

Many Caribbean households find joy through traditions like sorrel, fruit cake, curried dishes, and gatherings filled with laughter and community. These moments are culturally important-they ground us, connect us with heritage, and provide emotional nourishment.

But the festive period also brings:

• High-calorie meals and sugary drinks

• Irregular sleep

• Stress from family expectations or financial demands

• Reduced physical activity

When January arrives, the contrast can be stark. The celebrations end, routine returns, and the weather remains harsh. This sudden shift can leave people feeling low, anxious, and physically sluggish. Without support, many enter the new year already depleted.

The solution isn’t to eliminate festive joy; it’s to pair cultural celebration with cultural care.

SEVEN WAYS TO STAY WELL-BODY, MIND AND SPIRIT

1. Support Vitamin D levels

With limited sunlight, supplementation is one of the most effective ways to maintain healthy levels.

• Take a daily Vitamin D supplement between October and April.

• Incorporate foods like oily fish, eggs, fortified cereals, and mushrooms.

• When daylight appears, make use of it-even 10 minutes near a bright window can help.

Maintaining Vitamin D levels supports immunity, bone health, and mood stability.

2. Protect your mental wellbeing

Winter can affect emotional balance. Understanding this normalises the experience and encourages early action.

• Use a light therapy lamp to simulate natural daylight.

• Start mornings with grounding rituals- if you have a faith practise prayer, meditation.

• Don’t ignore persistent low mood-seek support from a GP or therapist if needed.

• Create playlists of uplifting gospel, reggae, soca, or highlife to boost energy.

Mental health is not a luxury; it is a foundation.

3. Move your body in ways th at feel good

Movement increases serotonin, improves circulation, and reduces stress.

• Take short walks during daylight hours.

• Dance at home; it’s cultural, joyful, and excellent exercise.

• Try chair exercises, stretching, yoga, or home workouts if outdoors feels uninviting.

The goal isn’t intensity; it’s consistency.

4. Enjoy festive foods with cultural balance

Caribbean cuisine is rich in flavour and tradition. Winter wellness is not about restriction, but about mindfulness.

• Add more vegetables to classic dishes.

• Reduce sugar in sorrel or switch to natural sweeteners.

• Portion meals sensibly while still enjoying every bite.

• Stay hydrated with warm herbal teas like ginger, peppermint, or lemon.

Healthy eating should remain joyful.

5. Stay connected – even when you feel like withdrawing

Isolation can worsen low mood, especially when days are short and nights are long.

• Check in with family and friends regularly.

• Attend small gatherings or virtual meet-ups when going out feels like too much.

• Join community groups or faith group activities for structure and support.

Community is part of Caribbean cultural DNA – lean into it.

6. Start the new year gently

January should not demand perfection or pressure.

• Set realistic goals and allow yourself time to adapt.

• Re-establish routines slowly-sleep, hydration, movement, and prayer.

• Avoid comparing yourself to others; focus on what you need now.

Renewal works best when approached with compassion.

7. Protect your emotional and spiritual space

Winter is naturally a reflective season, offering a chance to reset.

• Write down what you’re grateful for.

• Cut back on digital noise or draining relationships.

• Keep spiritual practices central–devotion, worship, and community uplift.

Nourishing the spirit strengthens the whole self.

8. A season to be well

Winter does not have to be a period of suffering. With awareness and culturally attuned strategies, it can become a season of healing, preparation, and intentional self-care. For black and Caribbean communities, winter wellness is both a personal responsibility and a collective commitment.

When we understand our risks, honour our traditions with balance, and prioritise both mental and physical health, we step into the New Year stronger, steadier, and more resilient.

Marsha Jones is a registered nurse and midwife who currently works as senior clinical leader in the National Health Service. She is also co-founder of the Caribbean Nurses and Midwives Association UK.