Winter wellness: get up and glow with Jessica Ennis-Hill

From catching the morning sun on a dog walk, to getting a solid eight hours of sleep, Dame Jessica Ennis-Hill has learned a thing or two about looking after herself from her athlete days. The former gold medallist and Mindful Chef ambassador shares her approach to winter wellness, from staying active and eating seasonally to making space for the things she loves.

Get outdoors, early doors

Dark evenings can make it harder to get outside, so Jessica reshuffles her day. “I always plan to get my exercise done earlier in the day – not too early though!” She uses time outdoors as a tool for her mental health: “Being outdoors is really key for me in winter to keep my mood up, just getting wrapped up and going for an invigorating walk or a run with friends can be such a positive mood booster.”  

Exercise releases feel-good hormones, which can have far-reaching benefits. “I always say that I am a much happier person when I have some exercise endorphins onboard,” explains Jessica. “I deal with all of life's little hurdles so much better afterwards.” Movement doesn’t have to be a lengthy gym session either. “A variety of workouts is best for me: I arrange to meet friends for a game of padel or take a brisk walk with the dog.”

Add winter kit to your wardrobe

There’s nothing worse than heading out for a winter walk, before realising you’ve lost a glove and the moths have taken a fancy to your warmest coat. Before the cold and rain arrive, take a look at what you already own from last year. It's always best to re-use where possible, but don’t be afraid to replace items if needed. “The right outerwear and gym kit is important. Think about good layers of thermal clothing and waterproof shoes," recommends Jessica. After all, “I don’t know anyone who loves the feeling of running in soggy socks!”

Eat with the seasons 

Food can be one way to inject more joy into chilly evenings. Jessica switches up her meals throughout the year to keep it exciting. “In our house, summer eating is all about cold foods whereas winter is all about warming foods with delicious seasonal veg.” A few staples on her menu include:

• Breakfast: Whizz up a smoothie with lots of fresh fruit and spinach
• Lunch: Thick vegetable soup, batch-cooked at the weekend to enjoy all week 
• Dinner: Aubergine pasta, chilli con carne or a stew with pulses
• Dessert: Apple crumble, of course, with extra stewed fruit to have with porridge  

And of course, Sundays have to be celebrated: “We are also very partial to a roast dinner with loads of veggies."

Your health is wealth

It’s the time of year when anxiety around getting sick is high – especially if you have little ones, as Jessica explains: “With young children winter is always a time when lots of bugs are brought home from school. I try very hard to avoid getting ill but sometimes it’s inevitable.”  

Her time as an athlete taught her the importance of taking care of herself, particularly when it comes to staying well. “I had ways to prevent getting sick drilled into me, like prioritising vitamin C by eating fresh fruit  (especially oranges and kiwi) or through supplements.”

Hydration is important too. “I drink a lot of water and in winter drink hot water with lemon, ginger and honey,” which may help to soothe a sore throat. 

Rest and reset

If you’re feeling sickness start to stir, it may be a sign to slow down. “Rest and recovery are so important. I try to stop and take the time to recover rather than push on,” Jessica shares. “I think taking the right steps early on helps me avoid being really poorly.”

If there are commitments during the day that you can’t miss then it becomes even more important to use the night to recuperate. “Sleep is a non-negotiable for me. I have to make sure I get my full 8 hours!” Jessica says. 

Prioritise your headspace 

Winter can be tough on our mental health, so it’s important to check in with yourself. “The hardest for me are the rainy days,” Jessica reflects. “On those days, I have to put my wellies on and get out with the dog to get some mental clarity.”

She finds it useful to have plenty of things in the diary, to bring happiness to the season. “With the shorter days and colder weather, it’s important to have things to really look forward to – time away with family and friends, Halloween, Christmas and cosy nights in with comfort food and a good series to watch on TV.” Sometimes it just takes something small to make the day feel brighter.