How to Nourish Your Body and Mind in Winter

As winter settles in, we’re invited to slow down, cozy up, and embrace the season of rest and renewal. Yet, I’ve found winter can be challenging for my clients with shorter days, colder temperatures, and a heightened focus on social gatherings. While winter brings unique stressors, it also offers opportunities to nourish your body and mind deeply. This blog will offer support with practical tips for staying grounded, well-fed, and energized through these colder months.

1. Embrace Winter’s Nutrient-Dense, Warming Foods

Eating with the seasons can be especially helpful in winter, as many seasonal foods are naturally high in nutrients that support our immune systems and energy levels. Warming foods like soups, stews, and roasted vegetables can provide both comfort and balanced nutrition during the colder months.

• Root vegetables—such as carrots, beets, and sweet potatoes—are rich in complex carbohydrates, which provide steady energy and are excellent sources of fiber, vitamins, and minerals.
• Cruciferous vegetables like Brussels sprouts, cabbage, and cauliflower are rich in antioxidants and vitamin C, which support immune health.
• Spices like cinnamon, ginger, and turmeric are warming and add depth of flavor to dishes while promoting circulation and aiding digestion.

Tip: Try adding roasted or slow-cooked dishes to your meal rotation, incorporating seasonal produce like butternut squash or parsnips for a comforting, nutrient-dense option.

2. Support Immune Health with Winter Essentials

Winter brings an increased risk of colds and other illnesses, so focusing on immune health is particularly important. Incorporating certain nutrients can help fortify your body’s natural defenses:

• Vitamin C from foods like citrus fruits, red bell peppers, and kiwi can support immune function and skin health
• Vitamin D, essential for mood regulation and immune health, is often lacking in winter due to limited sunlight. A supplement may be helpful, but check with your healthcare provider to determine the right dosage for you. If you are one of my clients, this is something I can provide guidance on.
• Zinc, found in foods like nuts, seeds, beans, and whole grains, plays a key role in immune function and healing. I don’t recommend supplementing with high doses of zinc, especially if you suffer with anxiety because the zinc/copper balance is important for mental health.

3. Stay Active to Support Both Physical and Mental Health

Cold weather and shorter days can make it challenging to stay active, yet physical activity is vital for keeping our bodies strong and our moods elevated. Even small amounts of movement can support cardiovascular health, boost mood, and aid in managing stress.

• Indoor activities: Winter is a great time to experiment with indoor activities, whether that’s yoga, dancing, stretching, or even a simple home workout routine. Many online platforms offer free or affordable options to try. Peloton is one of my favorite apps, and it’s afforable, but they also offer free classes!
• Getting outside when possible: Exposure to natural light, even in winter, can be incredibly beneficial. Bundle up and aim for a short walk in the daylight, ideally in the morning, to help boost your mood and energy. This also helps regulate cortisol levels so it’s very beneficial for sleep.
• Gentle movement: Embrace slower forms of exercise, like stretching, tai chi, or mindful movement, to stay connected to your body while supporting flexibility and mental clarity.

4. Boost Mood with Light and Restorative Self-Care

The shorter days and longer nights can impact energy and mood, and many people experience the “winter blues” or even Seasonal Affective Disorder (SAD). Simple shifts in your routine can help you stay mentally and emotionally balanced.

• Light therapy: Consider using a light therapy lamp if you find yourself feeling more sluggish or low-energy than usual. Light therapy can help improve mood and support better sleep when used in the morning.
• Sleep hygiene: Winter is a natural time to rest more, and good-quality sleep can have far-reaching benefits. Establish a consistent sleep routine, minimize screen time before bed, and create a cozy bedtime environment.
• Practice self-compassion: Winter is a season that encourages rest and introspection, so try to honor your energy levels without feeling pressured to be constantly productive.

5. Mindful Eating and Tuning Into Hunger and Fullness

With holiday gatherings and cozy comfort foods, winter can bring an abundance of opportunities for joyful eating. Practicing mindfulness around food can help you stay attuned to what your body needs and enjoy the season without guilt.

• Listen to your body: Check in with your hunger and fullness cues, and honor your body’s needs. You may feel like eating more or differently in winter, which is perfectly natural as your body adjusts to colder temperatures.
• Eat for satisfaction: Rather than restricting certain foods, focus on what truly feels satisfying and comforting. By allowing yourself to eat what you enjoy, you’re more likely to feel balanced and content without overindulging.
• Savor the experience: Take a moment to appreciate the aromas, flavors, and textures of your food. Eating mindfully can increase enjoyment and help you feel more connected to your body’s cues.

6. Hydrate Regularly—Even When You Don’t Feel Thirsty

Hydration may seem like a summer concern, but staying hydrated in winter is just as important for energy, focus, and skin health. Cooler weather can reduce our sense of thirst, so it helps to be proactive about water intake.

• Drink warm beverages: Teas, warm lemon water, and broths can be comforting and help you stay hydrated. Choose herbal teas or caffeine-free options in the evening to avoid sleep disruptions.
• Incorporate water-rich foods: Soups, stews, and even fruits like oranges and apples can contribute to your hydration. Warm, hydrating foods can feel more comforting than cold water when temperatures drop.
• Carry a water bottle: Keeping water nearby serves as a gentle reminder to sip throughout the day, even if you don’t feel particularly thirsty.

7. Cultivate Gratitude and Set Intentions

Winter is a time of natural introspection and can be an opportunity to reflect and set meaningful intentions for the year ahead. Cultivating gratitude can also be beneficial, helping to improve mood, reduce stress, and create a sense of fulfillment.

• Gratitude practice: Write down a few things you’re grateful for each day. These don’t have to be grand moments—small joys, like a warm cup of tea or a cozy blanket, can be just as meaningful.
• Reflect on intentions: Winter can be a time to focus inward and consider what you want to create or nurture in your life. Setting intentions can help provide a sense of purpose and motivation, even during slower seasons.
• Connect with others: Socializing, even virtually, can help combat feelings of isolation. Taking time to connect with friends, family, or a supportive community can lift your spirits and remind you of your support network.

Final Thoughts: Nourishing Your Winter Wellbeing

Winter invites us to slow down, reflect, and nourish ourselves more intentionally. By embracing seasonal foods, prioritizing immune health, staying active, and practicing mindfulness, we can support both body and mind during the colder months. Small daily actions, like drinking a cozy tea, practicing gratitude, or enjoying a warming meal, can make a big difference in how we feel all winter long.

This winter, give yourself permission to find comfort in the season’s rhythm, care for your wellbeing, and fully embrace the beauty of winter’s quiet magic