Derval O'Rourke: Learning to make the most of winter - and my chia and berry jam

Years ago, as a track athlete, I travelled to Nordic countries and raced indoor races during their darkest winter months. 

Even back then I was impressed by the lifestyle they led during those dark, cold months. 

A memory that sticks out is competing in an indoor track that was built into the side of a mountain and winning a set of spoons.

This week I am reflecting on what we can learn from countries far darker and colder than ours in the winter months.

Nordic countries have a winter mindset; you cannot escape the winter there, especially the further north you go. Nordic people have learned to embrace and appreciate the winter period.

This reminds me of the Nordic concept of hygge, the principle of taking time away from life’s busyness to enjoy the simple pleasures, or time with loved ones. 

Winter is a great time of year to practise this principle. I sometimes get bogged down with all the things I can’t do in winter that I can do in summer but Nordic people appreciate the difference. 

Hygge draws on atmosphere, presence, equality, gratitude, harmony, comfort, truce, togetherness, and shelter. Two that jump out most to me are gratitude and togetherness.

Another interesting concept is friluftsliv: living in the open air, or enjoying the outdoors, it really emphasises a connection with nature. 

There is an understanding that winter is here for several months, and the locals accept this and prepare in ways that will help them maintain a semblance of normality. 

Everyone from children to the elderly spends time in the cold winter air. As the saying goes: ‘There is no such thing as bad weather, just inappropriate clothes’. 

This is something that Nordic populations take very seriously. Dressing in layers is a great way to keep the cold out and maintain the ability to spend time outdoors. 

Wool is an essential fabric in Nordic dress as it is warm, breathable and water-repellent.

Sauna tradition is a big part of Nordic culture and is something that has started to creep into our lives in Ireland too. 

It involves going into a hot temperature and then cooling off in snow or ice-cold water. It’s interesting to see this trend taking off in Ireland with people going to mobile saunas and then into the sea afterwards. 

There’s much research about the benefits of these types of hot and cold exposure, such as the release of endorphins, the body’s feelgood chemicals. 

For me the best part is the social wellbeing aspect. Most saunas are communal and because of that become a nice place for people to gather.

Darkness might make you feel more lethargic, which is why lighting becomes an aspect to consider in your winter routine. 

When it’s dark outside your body produces melatonin to help you sleep. When it is dark all day this can disrupt your natural sleep pattern. 

Exposure to artificial light that mimics natural sunlight is a strategy for combating Seasonal Affective Disorder (SAD) which can occur during the dark winter months. 

Many workplaces and homes in Nordic countries use light therapy lamps to help regulate circadian rhythms and improve mood.

Whilst the winter can be challenging finding ways to make the most of these months and embrace the beauty of the season is a lovely Nordic approach for us all.

Wellness Tip: Take a moment and reflect on the winter period and figure out ways that you can thrive and enjoy yourself!

Fitness Tip: When exercising outdoors, ensure you are protecting your extremities, wear a hat and gloves (even if you feel warm!).

Chia and Berry Jam

recipe by:Derval O'Rourke

This recipe makes a single jar of this berry preserve.

Preparation Time

 1 mins

Cooking Time

 15 mins

Total Time

 16 mins

Course

 Dessert

Ingredients

• 300g mixed frozen berries

• 3 tbsp chia seeds

• 1 tsp vanilla extract

• 3 tbsp water

• 2 tbsp honey

Method

1. Place all the ingredients in a pot.

2. Heat over a medium heat for 15 minutes, until the berries have broken down and the mixture has become thickened.

3. You will need to stir this occasionally so don’t go too far from it!

4. Leave to cool and decant to an airtight glass container - I like to use a kilner jar.