Winter and wellness are two words that typically don’t go together, but they can! Here are 50 winter wellness tips to keep healthy.
When it comes to winter wellness, many may think that putting those words together are an oxymoron. But, that’s not necessarily the case.
While scrolling through Facebook, it’s easy to believe that sickness is a fact of life especially in the winter months. But it’s really not.
What’s more often the case is gravitating to comfort over wellness habits which leads to a breech in good health. To keep you and your family on the right track, here are some simple winter wellness tips to keep healthy all season long.
1. Read a Good Wellness Book
A good wellness book can re-ignite your energy, strengthen your immunity and jumpstart your wellness for the winter season ahead. Be FINE: Your Drug Free Prescription to Age Well, Beat Bulge and Stop Disease is that book. Not only will it inspire you, but this book details the exact steps you need to Be FINE without the use of any drugs. I should know, I wrote it.
2. Moisturize. Moisturize. Moisturize
Winter is long and the dry weather can wreak havoc on your skin. Switch to an ultra moisturizing face mask and think butters and creams to give you exactly what you need.
Not only that but, cracks and fissures in the skin let bacteria and viruses into the blood stream that make you sick. So keep that skin moisturized.
3. Cut the Sugar
Eighty percent of store-bought groceries have added sugars or sweeteners. Learn to read nutrition labels and avoid unwanted and added sugar. Sugar is inflammatory and inflammation is the foundation of many diseases and conditions.
4. Get Outside
During the winter season it’s quite common for people to be affected by bouts of seasonal depression. Walking is not just a form of exercise, exposure to the outdoors has been shown to lower depression, comparatively than walking indoors. Some of the other benefits of walking include decreased cholesterol, reduced heart rate, better blood pressure and increased metabolism.
Not only that, walking is a great way to expose yourself to the wonderful sunshine and get some natural vitamin D.
5. Walk it Out
Devices like FitBit are an option for keeping track of your steps while inside or out. Pay attention and track your steps with the intention of beating your goals from the previous day. However, be smart about constant exposure to WiFi. Many phones coming with built-in step trackers that can used while in airplane mood to limit exposure.
6. Book a Massage
Human touch is healing, relaxing and is a great way to amp up your winter wellness routine.
7. Use an Exfoliating Lip Balm
Lips can get so try during the winter season. Fight back my using a homemade exfoliating lip balms.
8. Take a Winter Getaway
Take a warm weather getaway is never a bad thing. It doesn’t have to be anyplace fancy either. Even a day trip can re-energize the mind, body and soul.
9. Get Centered
Clear your head space and try a meditation app to break up your daily routine. Here’s a list of some of the best meditation apps to try. (Meditation Apps)
10. Take More Fiber
Most Americans do a poor job when it comes to getting the daily amount of recommended fiber and only get half of the daily recommended 25-35 grams a day.
With 6 grams of fiber per serving, using a supplement like this one is an easy and effective way to add fiber to non carbonated beverages and get exactly what you need.
11. Meet Up with a Friend
Winter is a difficult time of year for many. Blame it on the lack of sunlight, crazy family dynamics and the loss of loved-ones. Sometimes the loneliness comes from the death of friends and family. Other times it comes from the fact that a house that was once filled with the laughter of children is now an empty shell of what it used to be.
Everyone has their own lives. No one wants to spend time talking on the phone anymore. We’re all just too busy. Busy to talk. Busy to meet up. Busy to connect.
According to a Steve Cole (a genomic researcher), the disease of loneliness makes people more vulnerable to high blood pressure, suicide, depression, Alzheimer’s and even the common cold! For your health and sanity, take some time and get together with a friend.
And if you’re current friends won’t take or make the time, by all means…make new ones. Here’s an article on where you can find some new mom friends. This is not the time lament about what used to be. The past is the past. Meeting up with a friend is good for your health.
12. Use a Probiotic
By the time winter rolls around cold and flu germs seem like they can’t be stopped. But are there really more germs present in the winter than other times of year?
The issue is not there are more germs present, but most people eat for comfort versus health in the winter months.
The fact that about 80% of immunity lies in the gut means that much of immunity is lost when healthy diets go out the window. Probiotics introduce good bacteria back into the gut, establishing a balanced ratio of good versus bad bacteria and overall immunity.
Eating fermented foods like sauerkraut is another great way to pump yourself up with “good for you” probiotic foods.
13. Try a New Activity
It’s so easy to get stuck in the same patterns day after day especially when it’s cold outside. From racquetball, to skating, to yoga. Try a new activity each month and experience a “winter awakening”.
Use group buying sites like LivingSocial and Groupon for fun inspiration.
14. Get More Antioxidants
Antioxidants are like little jewels of health that work in our favor. You can get antioxidants naturally from vibrantly colored fruits and dark leafy greens like blueberries, acai, kale, strawberries and more! So eat more of them!
15. Drink More Water
When it comes keeping hydrated, people often think about the summer months without much regard to the winter. But drinking water and keeping hydrated should be a consistent part of winter wellness which helps flush pesky toxins out.
16. Get More Vitamin D
Vitamin D plays a key role in immune health. Sun exposure is the most effective way to get that vitamin D. Since people get significantly less sun in the winter, taking a vitamin supplement is highly encouraged.
Check with your family physician to get your levels checked before supplementing.
Here’s a great one to try.
17. Drink a Green Juice
A green juice like this detox cilantro juice is a perfect way to embrace winter wellness.
18. Enjoy Hot Winter Soups
The winter is a perfect time to enjoy a tasty one pot wonder. Healthy soup recipes are a great way to warm up and keep healthy front and center. Keep the ingredients simple, whole and organic. By the way, cream or noodles have no place in a “healthy soup”. Try some of these winter soup recipes and see what you think.
Need more inspiration, these dry soup mixes may be worth a try!
During the winter months, more time is spent indoors than out. As a result screen time on computers, tv’s and phones can go way up. Use the blue light glasses to minimize exposure to damaging blue light and keep circadian rhythms in check.
20. Read One Book Each Month
Reading books have several benefits. Some of which are cognitive stimulation, better writing ability, memory improvement and increased focus.
During the winter months, the indoor air gets really dry. Dry mucous passages are more susceptible to cold and flu germs. Humidifiers helps to moisturize those air passages and while keeping skin moist. Are you uncertain about which humidifier to get?
22. Limit Time on Social Media
More and more, social media has been a place that doesn’t necessarily bring joy to all. Limit your time on social media by going into your phone’s settings and setting a screen time limit for social media apps each week.
You can also set up specific blocks of time for social media use each night and be deliberate about making time for other things.
Not to mention, reading the wrong types stories and following negative people can have a devastating effect on your mood and your health.
23. Buy a Weighted Blanket
Weighted blankets like Barefoot Dreams blanket has been to help with everything from restless leg syndrome, improving sleep and combating stress.
24. Air Purifier
Indoor air quality drops dramatically during the winter months. Use an air purifier to help clean up the yucky stuff that you can’t see.
This air purifier has been so effective in keeping our air clean that I bought two.
25. Cup of Tea
The benefits of tea goes back thousands of years and many varieties actually work to boost immunity. Choose your best pick and drink up.
By the way, since we’re talking about tea, did you know that matcha tea contains more antioxidants than green tea?
One study found the that matcha tea contains 137 antioxidants than green tea.
Antioxidants are great for cellular repair and fighting inflammation. When it comes to keeping healthy in the winter, we could all use more of that.
Want a new way to get your matcha, try making these matcha energy balls.
26. Set a Bedtime Routine
Having a predictable bedtime routine is a great way to get more sleep and feel more rested during the day. If you use an iPhone, there’s a feature that allow you to set a bedtime for yourself every night and stick to it.
27. Eat Seasonably
Pumpkins, gourds, pomegranates and pears are just some of the delectable fruits and vegetables that are in season this month. Take advantage of them.
28. Take Elderberry
Take a elderberry supplement daily (especially during the cold and flu season) is smart to do. This is the one I recommend.
29. Dry Brushing
Dry brushing involves using a dry brush with firm bristles on the skin to exfoliate, remove dead skin and improve lymphatic drainage. Dry brushing has even been known to help with cellulite.
Try this brush for dry brushing at home and see what you think.
30. Engage in Physical Activity
Winter weather is no excuse to fizzle out on your workout routine even if you’re avoiding the outdoors. Programs like like this one, allow you to take classes from the comfort of your home on demand.
Rebounding is also a beneficial exercise that you can do from the comfort of your home.
31. Use Essential Oils
There’s a reason that essential oils have been used for thousands of years. Essential oils can be used for everything from insomnia to improving energy. I added a lavender eucalyptus shower mist to my evening routine and love it.
32. Learn to Manage Stress
The winter season and come with it’s own set of stressors. Use techniques like journaling, exercising or talking to a friend to get you through. Read this post for tips on stress relief tips for moms.
33. Wash Your Hands
Walking around with hand sanitizer is OK but, what’s even better than sanitizer is hand-washing using soap and water. To make sure your hands are thoroughly clean, be sure to sing the ABC’s (twice) all the way through while washing.
In addition, make sure to moisturize your hands right after with a thick lotion like cocoa butter or coconut oil to prevent your hands from drying out.
34. Avoid Eye Contact
The eyes and nose are hot spots for germ entry into the body. So keep your hands clean and avoid touching those parts of your face whenever possible.
35. Set SMART Goals
Smart goals are “Specific Measurable Achievable Relevant and Timely”. January is busy of people making goals to be better and do better. But, you don’t have to wait until January. SMART goals can be made any time of year. Make sure that your goals are specific as possible.
In addition, find a way to track those goals. Tracking could be something as simple using a journal or using an app on your phone to track your steps if you have fitness goal.
Whatever your goals are, make them achievable and relevant to you. Saying that you’d like to be a millionaire in 6 months when you’re between jobs and are in thousands of dollars of dept, sounds really admirable, but isn’t realistic.
Lastly, make those goals timely. Assign a time to when you’d like to achieve each goal by.
36. Practice Gratitude
It’s impossible to be anxious and grateful at the same time. Start keeping a gratitude journal to introduce more calm into your life.
Yoga is one of those practices that is good for the mind, body and soul. That being said, fold yourself into a pretzel and go get healthy.
38. Be Good to Your Gut
Seventy to eighty percent of immunity is in your gut. One of the reasons that so many are people prone to germs during the cold and flu season is because of how they eat. Nourish your body with “good for you gut” foods like ginger beer, chia pudding, flaxseed pudding, bone broth and homemade apple sauce.
39. Clean Air Filter & HVAC Units
Dirty air filters and HVAC ducts can be a source of diminished air quality and winter allergies in your home. Change your air filters every three months and get your home’s HVAC system professionally cleaned once every three to five years. You’ll be surprised and grossed out by what you find.
40. Beautify with Flowers
41. Play Mind Games
Sudoko and other word puzzles and teasers are great for the brain and fun too.
Winter has a tendency to bring out the worse in skin. Using exfoliating cleansers and loofahs during your shower is an opportunity to slough off dead old skin.
43. Attend a Wellness Retreat
Wellness retreats are a perfect winter escape if you want to focus on health and wellness. Canyon Ranch has several locations and even offers wellness cruises as well.
44. Each Fresh at Every Meal
During the winter months, foods like salads and veggie filled wraps are less consumed. But eating fresh produce everyday is an important part of maintaining health and immunity at every meal every time. This could be as simple as topping your morning cereal with 1/2 cup of berries or having a side salad with a cup of soup for lunch.
45. Try Some Honey
Have a cough or itchy throat? Manuka is great at coating the throat and is full of inflammation lowering agents that will get you back up to speed. Manuka honey is very special because it’s produced by bees native to New Zealand with natural antibacterial and anti-inflammatory properties.
Fermented garlic honey is also an immune boosting favorite.
46. Salt Lamp
Salt lamps do a good job of cleaning the air and are quite affordable. Buy one for every room
47. Create a Spa Day at Home
Even if it’s too cold to get outside, staying indoors doesn’t have to be monotonous. Take some time for yourself and have a spa day at home.
48. Drink Bone Broth
Bone broth is a simple and delicious way to amp up your health especially in the winter months. Not only is the broth comforting, but bone broth works to seal tight junctions in the gut and really amp up immunity.
Try this organic beef bone broth recipe.
49. Go Beyond Elderberry
When it comes to building wellness and immunity, lots of people have already heard of elderberry.
But, consider exploring other supplements like turmeric and black cumin oil to add to your winter wellness routine.
50. Be Flexible When it Comes to Exercise
Exercise is not necessarily something that is top of mind in the winter months, but it should be. One of the best ways to get well and stay well is by adapting an exercise routine.
And you don’t have to exercise by going to the gym either. Rock climbing, dancing, rebounding and indoor tennis all count as suitable exercise routines.
When it comes to winter wellness, the approach should be multi-faceted. It’s important to note that modern medicine only became highly commercialized within the last 100 years. Many people have forgotten that before the advent of modern medicine, lifestyle practices, herbs, spices and medicinal plants were used to successfully treat and help heal bodies.
An under-utilization of those means for proactive health is one of the reasons why it’s a challenge for many to keep healthy during the cold winter months.
Hire a naturopath or holistic doctor as part of your health and wellness team. Entertain alternative paths to wellness in combination to lifestyle changes and grab the power to drastically change your health and your life.
Want to learn more? Then pick up a copy of my new book, Be FINE: Your Drug Free Prescription to Age Well, Beat Bulge and Stop Disease.
Other posts you may find useful:
Feb. 17, 2020, Updated Jan 2. 2022, Updated November 27, 2022
Updated for content: 12/1/2023