Supporting wellbeing as the seasons change

To mark Self Care Week, Amelia Hodgson from Bupa Dental Care reflects on how we can support our wellbeing, particularly as we move into the colder months, with shorter days, darker mornings, and the festive season just around the corner.

In my role as a dental nurse, I see first-hand how easy it is at this time of year to slip into habits like spending less time outdoors, grabbing quick snacks and skipping meals as routines change. With the shift in seasons and the run-up to the festive break, it’s more important than ever to nourish ourselves mentally and physically – to stay energised, focused, and to feel good in both body and mind.

That’s why having a consistent routine is so important. Whether it’s sticking to regular mealtimes, making time for movement, or maintaining a healthy sleep schedule, these habits help create stability and calm. This can be especially helpful during the darker, colder months when our motivation and energy levels tend to dip. By keeping up with small, healthy habits, such as a morning walk or prepping meals ahead, we’re better equipped to lift our mood, reduce stress, and support our overall wellbeing.

Why nutrition matters

Nutrition isn’t just about food – it’s about how we feel, think, and perform. A balanced diet supports physical energy, mental clarity, cognitive function, immunity and emotional wellbeing. This supports your mood, concentration and productivity levels, helping you thrive at work and in your personal life. And when we fuel our bodies well, we’re better equipped to care for others.

Snack swaps for busy clinic days

It’s all too easy to grab whatever’s quick and convenient, but this can leave us feeling sluggish. A biscuit between patients or a fizzy drink for a quick energy boost can feel like the easiest option in a busy day. These habits are common and completely human.

However, good snacks can become a source of nourishment rather than just a sugar hit. Choosing rice cakes with hummus instead of biscuits, fruit or nuts in place of pastries, and herbal teas or infused water instead of fizzy drinks can help stabilise blood sugar, support sustained energy, and reduce the crash that often follows sugary snacks.

Staying hydrated is just as important. I add an electrolyte mix to my water bottle at the start of the day, it’s an easy way to get extra vitamins and stay energised.

Quick meal ideas

Meal prep doesn’t have to be time-consuming or complicated. There are plenty of simple, nourishing options that can fit into our routines. For breakfast, overnight oats with chia seeds, berries, and Greek yogurt can offer a balanced start to the day. A wholegrain wrap filled with grilled chicken, spinach, and avocado makes for a satisfying lunch, while a quick stir-fry with tofu, broccoli, peppers, and brown rice is a wholesome dinner option. And when you’re on the go, boiled eggs, veggie sticks, and a small tub of hummus can be a handy way to stay fuelled between appointments.

These kinds of meals are designed to be quick, portable, and packed with the nutrients that help support energy, focus, and wellbeing throughout a clinical day.

Embedding wellbeing into practice culture

As the seasons shift, supporting wellbeing becomes even more important, not just individually, but collectively. In busy practice environments, small, thoughtful actions can help embed wellbeing into the everyday culture of our teams. It doesn’t have to mean big changes. Simple steps like ensuring everyone has time for proper lunch breaks, offering nourishing snack options in the staff room, or sharing wellbeing tips and meal ideas during team meetings can make a real difference.

Getting fresh air is another essential. We encourage each other to step outside during lunch breaks, and with the darker evenings setting in earlier, making time to enjoy some daylight in the middle of the day can really lift your mood. It’s a great way to reset and recharge away from the practice, even if just for a few minutes.

Creating a culture where self-care is encouraged and normalised helps dental professionals feel supported, especially at a time when energy levels can dip and routines are harder to maintain. By fostering open, non-judgemental conversations around wellbeing, we can build teams that feel more connected, resilient, and empowered to look after themselves as well as their patients.

For more information on careers at Bupa, you can visit: jobs.bupadentalcare.co.uk.