As the days grow shorter and the temperature drops, the winter blues can be a real challenge for many. However, one of the UK's most familiar TV doctors has a powerful, natural prescription to help tackle the darker days.
Nature's Prescription for Winter Wellness
Dr Amir Khan, a GP based in inner city Bradford, West Yorkshire and a resident doctor on ITV's Good Morning Britain and Lorraine, is a passionate advocate for the healing power of the outdoors. Despite a demanding schedule, he makes a conscious effort to step outside daily.
"It doesn't matter how busy it is, I try and get outside over lunchtime, so I'll eat my lunch outside and try to do that in a green place," Dr Khan explains. His commitment stems from a deep understanding of the physiological benefits, which include a rise in serotonin and dopamine levels that regulate relaxation and happiness, and a reduction in the stress hormone cortisol.
"Being in nature is a proven way to improve your mental health. It's not instead of medication or emergency services, but it's as well as," he emphasises.
Supporting The Wildlife Trusts' 12 Days Wild
As vice president of The Wildlife Trusts, Dr Khan is championing their annual campaign, 12 Days Wild. This initiative encourages people to do one thing for nature each day from December 25 to January 5. The campaign is free to join, with registration now open on the Wildlife Trusts' website.
The suggested activities are wonderfully accessible, ranging from taking a brisk winter walk to learning the songs of local birds. The core message is that you don't need to embark on a major expedition to reap the rewards.
Dr Khan's Personal Routines for a Winter Boost
So, how does the TV doctor himself incorporate nature into his life during the challenging winter months?
Creating a Wildlife Haven: Dr Khan is a dedicated wildlife gardener. "I'm really lucky to have a garden geared up for wildlife," he says. Even in the colder months, he ensures there are plants that flower. He puts out food for birds, attracting species like woodpeckers and bullfinches, and even has a family of hedgehogs he feeds nightly.
Outdoor Running, Rain or Shine: He goes for a run most days, even in the pre-work darkness. "There's no such thing as the wrong weather. It's just the wrong clothing," he states, highlighting the importance of natural light for regulating our circadian rhythm, sleep, and hormones.
Mindful Engagement: For those without a garden, Dr Khan suggests simple acts of mindfulness. "You can go out on to a road or a street and just listen for birdsong or look overhead and see what flies over – that is still being in nature." He recommends touching the bark of a tree and observing its intricate patterns to calm the body and mind.
Practical Tips for Your Festive Season
Dr Khan offers these easy-to-follow suggestions for anyone struggling to leave the comfort of their sofa over Christmas.
Embrace the Elements: "Even if it's pouring with rain, if you stand at an open window or an open door and listen to the rain, that is actually being in nature as well." He notes the soothing sound and the distinctive smell of petrichor.
Engage Children with a Sensory Game: When with his nieces and nephews, he asks them to identify five things they can see, four they can hear, three they can smell, and two they can touch. This practice encourages mindfulness and a deeper connection with the immediate environment.
Provide Food and Water: A simple bowl of water or some bird seed in your garden can attract wildlife, providing a daily source of natural entertainment and connection.
Walk After a Meal: Instead of heading straight for the sofa after a heavy Christmas dinner, Dr Khan advises a family walk. "It's a brilliant way to engage the family" and helps balance blood sugar levels.
By integrating these small, mindful interactions with the natural world, Dr Amir Khan believes we can all find more joy and better health during the winter season.
