Winter Wellness Wins: Easy Steps to Boost Your Health When It’s Cold Out

Winter can pose health challenges with cold and damp weather, frequent viruses, and decreased physical activity. You can choose to enhance your inner life and focus on quiet healing to better cope with winter. Here are practical ways to stay healthy during the cold season:

Find the sunlight

Less light during the winter months affects our mental health, sometimes leading to seasonal affective disorder (SAD). Sunlight stimulates our pineal gland, which regulates hormones like vitamin D. It is vital for many bodily functions, including bone health, immune function, weight maintenance, and reducing the risk of heart disease and cancer.

During the winter, our vitamin D levels may be insufficient due to working indoors under artificial light and reduced sunlight. Consult with your doctor about vitamin D supplements. You can also find vitamin D in food sources like salmon, sardines, egg yolk, and fortified foods.

Focus your energy

Cold weather and reduced sunlight can make you feel rundown in the winter months. This is partly due to hectic holidays and our bodies’ instinct to slow down and rest. Use the winter season to find quiet time and focus on healing. Try practices like walking in nature, yoga, qi gong, tai chi, meditation, or mindfulness activities.

Meditation can help clear the mind and address unresolved issues. Winter is an ideal time for emotional detoxification and deeper healing.

Enjoy rich, warming, healthy foods

Winter is the perfect time to savor hearty meals like stews and casseroles, which nourish your body. Foods like lamb, chicken, eggs, root vegetables, dark leafy greens, kidney and black beans, walnuts, and whole grains provide essential nutrients. However, avoid excessive consumption of raw foods, as they can have a cooling effect.

Be mindful of overeating sweet and fatty foods, which can negatively impact glucose metabolism and cause energy spikes and mood swings. Also, remember to stay hydrated by drinking at least eight glasses of water daily. Try warm water with lemon for better hydration and an alkalinizing effect; herbal teas also provide essential nutrients and hydration.

Consider supplements and herbs

Supplements can help your body cope better during the winter months. Vitamins C and D and zinc can boost immunity, as can botanicals like astragalus, garlic, ginger, lemon balm, licorice root, rosemary, oregano, and Siberian ginseng.

Mushrooms, rich in beta-glucans, energize immune cells and support healthy digestion. Culinary mushrooms like button, oyster, and shiitake are great for soups and stews. Medicinal mushrooms like Coriolus, Ganoderma, Agaricus, and Cordyceps are particularly helpful for supporting immune functions and overall well-being during stressful times.

Modified citrus pectin (MCP) made from citrus fruit peel helps support immunity and reduces oxidative stress to promote healthy aging. Look for MCP with tightly regulated molecular weight, such as PectaSol-C®, which ensures good absorption and systemic bioactivity.


Although winter has its challenges, adapting your habits can support your overall health. Stay warm, hydrated, and nourished, and give yourself time to rest and meditate during this season of stillness.