We chat with Pernille Jensen, Founder of The Gut Cø and Naturopath, on staying energised throughout the winter months — the simple shifts she recommends, or adds to her own personal routine, to support immunity, sleep and mood.
Read on to discover why she suggests natural light early in the day to support circadian rhythm, a balance between exercise and recovery, and the often overlooked link between gut health and quality sleep.
During winter my routine doesn't change dramatically, but I do make a few small adjustments. I still wake around 5:30am to hydrate before exercising, however instead of my usual magnesium water I tend to start the day with warm lemon water. I also allow myself a little longer to get going—it's certainly harder to leave a warm bed when it's cold and dark outside.
Because the days are shorter, I'm very intentional about getting natural light early in the day. I'll head outside whenever I can, and if I'm working indoors I make a point of sitting near a window to ensure I'm getting enough daylight. That morning light helps support my circadian rhythm, which plays an important role in energy, mood, sleep quality and overall wellbeing during the winter months.
"Exercise is fantastic for immune health, but recovery is just as important, as pushing too hard without enough rest can have the opposite effect."
What are some of your favourite ways to support the immune system?
For me, supporting the immune system starts with the fundamentals: getting enough quality sleep, avoiding over-exercising, managing stress, and nourishing my body with adequate protein and nutrient-dense foods. Exercise is fantastic for immune health, but recovery is just as important, as pushing too hard without enough rest can have the opposite effect.
As a naturopath, I'm also very mindful of gut health because around 70% of the immune system resides in the gut. Taking FEED most days helps nourish my beneficial gut bacteria with prebiotic fibre and clinically researched probiotics, supporting a healthy microbiome, which in turn helps support immune function.
I also make sure my nutrient intake is covered. REPAIR and CLEANSE provide key immune-supportive nutrients such as vitamin C and zinc, alongside a range of antioxidants and plant compounds that help support overall health and resilience, particularly during the winter months.
During the cooler months I like to incorporate a few simple recovery rituals into my routine. I regularly use an infrared sauna to help me unwind, support circulation and encourage relaxation. I'm also a big fan of PBM light therapy, which I use to support overall wellbeing, recovery and healthy energy levels during the darker winter months.
"The gut and brain communicate constantly through the gut–brain axis, and a healthy gut microbiome helps produce and regulate many of the neurotransmitters and compounds involved in sleep, including serotonin, which is a precursor to melatonin."
Gut health and sleep are far more connected than most people realise. The gut and brain communicate constantly through the gut–brain axis, and a healthy gut microbiome helps produce and regulate many of the neurotransmitters and compounds involved in sleep, including serotonin, which is a precursor to melatonin.
Poor sleep can also negatively affect the gut, altering the balance of beneficial bacteria and increasing inflammation, while an unhealthy gut can make it harder to fall asleep and stay asleep. It's a two-way relationship, which is why I always encourage people to support both simultaneously through a fibre-rich diet, stress management, good sleep habits and a healthy gut microbiome.
How does the formulation of SLEEP {well} support a restful night’s sleep?
SLEEP {well} was formulated to support the body in multiple ways, rather than simply making you feel drowsy. It combines clinically researched herbs—including Ziziphus, California poppy, Passionflower, lavender oil and highly bioavailable magnesium glycinate—to help calm a busy mind, relax the nervous system and support deep, restorative sleep. Together, these ingredients help reduce the time it takes to fall asleep, support you to stay asleep throughout the night and wake feeling refreshed rather than groggy)
One of my favourite things about the formulation is its versatility. If someone is feeling stressed or anxious during the day, just one tablet can be taken to help promote a sense of calm without causing excessive drowsiness. Then, taking two tablets around 30 minutes before bed helps prepare both the mind and body for a restful night's sleep.
Beyond improving sleep quality, better sleep has a ripple effect throughout the body. It supports healthy energy levels, mood, cognitive function, recovery, immune health and even appetite regulation, which is why quality sleep is one of the foundations of good health that I focus on with my patients.
