Winter is coming—and no, I’m not talking about some fantasy TV show. The dark months are rolling in, and that means it’s time to switch up your health game. If you want to thrive during the colder season, it's essential to tweak your habits and practices to stay strong, energized, and grounded.
Let’s dive into health and wellness tips for winter to help you transition into the cold season with strength, avoiding the sluggishness that often accompanies chilly weather.
1. Fuel Your Body with Nutrient-Dense Foods
When the temperature drops, our bodies crave warmth and nourishment. You don’t want to spend winter snacking on empty carbs that leave you feeling more drained than the daylight hours. Instead, focus on hearty, nutrient-dense foods like:
Bone Broth: Packed with collagen and minerals, it’s the perfect way to warm up while supporting your gut and immune system.
Organ Meats: Liver, heart, and other organs are nutrient powerhouses, providing vitamins A, D, and K, which are often lacking in popular mainstream diets.
Fatty Cuts of Meat: Think lamb, beef, or bison. These are full of healthy fats that give you lasting energy and help regulate your body temperature.
Don’t be afraid to embrace a more carnivore or animal-based diet during this time—it’s how our ancestors thrived through harsh winters. In fact, this way of eating, provides the body, mind and it's systems with the best defenses. These winter wellness tips will help you nourish yourself deeply and maintain your strength.
2. Stay Active, Stay Strong
Winter is not the time to hibernate (even if Netflix and a cozy blanket tempt you). Maintaining strength and movement is crucial for both your physical and mental well-being. Cold weather can stiffen up joints and muscles, so prioritize functional movement routines that keep your body flexible and powerful.
Try these strategies:
Outdoor Workouts: Even in winter, getting outside for a brisk walk or a light jog will keep your circulation going and improve your mood.
Strength Training: Build muscle indoors with bodyweight exercises like squats, lunges, and push-ups, or incorporate kettlebells and dumbbells if you have them. If you can get into a gym, then keep the routine alive during these colder months.
Stretch and Mobility Work: Keep your range of motion strong by doing daily mobility work. It’ll prevent stiffness and keep your body prepped for any winter adventures.
By staying active and practicing these health and wellness tips for winter, you’ll maintain your energy and avoid the winter sluggishness.
3. Harness the Power of Light
With shorter days and less sunlight, many people experience dips in mood and energy. Combat the winter blues by optimizing your exposure to natural light. Aim to get outside during daylight hours—especially in the morning—to soak in some vitamin D and reset your circadian rhythm. If you’re stuck indoors, consider investing in a light therapy box, infrared lights and even salt lamps, to simulate sunlight, and boost your energy levels.
This is an important part of any winter wellness tips routine to stay mentally sharp and energized.
4. Boost Your Immunity
It’s no secret that winter brings an uptick in colds and flu. But instead of relying on mainstream remedies that often suppress symptoms without addressing the root, let’s get proactive with these additional cold season health tips:
Vitamin D: Since sunlight is scarce, supplementing with vitamin D3 can keep your immune system strong.
Zinc and Vitamin A: Your immunity superheros, helping fight off bad bacteria and support the healing process, among many other roles.
Probiotics and Fermented Foods: Gut health is key to immunity. Load up on probiotic-rich foods like sauerkraut, kefir, and kimchi to keep your microbiome strong with positive bacteria.
Following these health and wellness tips for winter can give your immune system the boost it needs to stay healthy through the cold season. Always remember, that a carnivore or animal-based diet, will be your foundation for your strong immune system. But, if you slip, fall off, or get more lax with your food during winter and it's holidays, then the above three will be most beneficial.
5. Ground Yourself with Winter Mindfulness Practices
Winter is a time for introspection and reflection, as nature itself slows down. This is the perfect opportunity to turn inward and nurture your mental and emotional health. Consider incorporating these practices into your daily routine:
Meditation and Breathwork: Just a few minutes a day can help center your mind, reduce stress, and keep you grounded.
Journaling: Reflect on your goals, emotions, and personal growth. Winter is a time to focus on what truly matters. Especially before the energy of Spring rolls around, get yourself prepped for the year ahead.
Warm Rituals: Start your mornings with warming drinks like herbal teas or golden milk (turmeric, black pepper, (coconut) milk, coconut oil + honey). These simple rituals can provide comfort and connection to your body’s needs.
By combining mindfulness with these winter wellness tips, you’ll stay balanced and grounded, no matter how dark or cold the days get.
6. Embrace Cold Exposure
This might sound counterintuitive, but cold exposure can actually make you stronger! Incorporating practices like cold showers or brief outdoor cold exposure (think a quick dip in cold water or a brisk walk without bundling up too much) can boost circulation, enhance recovery, and improve your mood. Plus, it toughens you up mentally—after all, if you can handle the cold, what can’t you handle?
These are the cold season health tips you can implement to build resilience and improve both physical and mental endurance.
7. Stay Connected and Inspired
Finally, don’t forget the importance of human connection during the colder months. It’s easy to isolate yourself when it’s freezing outside, but staying in touch with loved ones or even joining a community group can provide warmth of another kind. No one likes a Scrooge.
Also, take this time to dive into books, podcasts, or projects that inspire you, keeping your mind sharp and your spirit high. If you're looking for a new book on holistic health, then I highly recommend checking out my guidebook — The Gut Friendly Lifestyle Guide.
Winter doesn’t have to be a season of low energy and sluggishness. By making a few intentional changes to your diet, movement, and lifestyle, and following these health and wellness tips for winter, you can face the cold months with resilience and strength. Take this as an opportunity to fine-tune your habits, nourish yourself deeply, and stay grounded no matter how cold it gets outside.
SD