How to nourish yourself through the colder months

As the chill of winter settles in, it’s easy to feel like our energy and motivation take a dip alongside the temperatures. But winter is also a perfect time to nurture ourselves with foods and lifestyle habits that support our bodies and minds. As a nutritional therapist, I believe the cold months can offer unique opportunities to recalibrate, stay well, and embrace the season with balance and vitality. It's a time of reflection and re-evaluating goals.

In this post, we’ll explore ways to nourish yourself through food, lifestyle choices, and simple habits that can make this winter your healthiest yet.

1. Nourish Your Immune System with Seasonal Superfoods

Winter can be tough on our immune systems, especially when we’re cooped up indoors or battling the flu season. To stay strong and resilient, focus on foods that boost immunity naturally:

Citrus Fruits: Oranges, lemons, and grapefruits are packed with vitamin C, which is vital for immune health. Start your day with a warm lemon water or include citrus slices in your meals.

Root Vegetables: Sweet potatoes, carrots, and parsnips are high in beta-carotene, which the body converts into vitamin A—a powerful immune booster.

Leafy Greens: Dark, leafy vegetables like kale, spinach, and collard greens provide essential nutrients like folate, iron, and vitamins K and C, which support overall health and immunity.

Ginger and Garlic: Both have anti-inflammatory properties and are great for soothing the digestive system, which is crucial for immune function.

Focus on making these immune-boosting foods a regular part of your winter meals—whether in soups, stews, or roasted dishes.

2. Embrace Seasonal Produce for a Cozy, Nourishing Diet

Winter brings its own bounty of seasonal produce that not only supports your health but also brings warmth and comfort to your meals. Try incorporating these foods into your weekly routine. We get an organic vegetable box delivered weekly which is full of freshly picked produce which I make into various tasty meals to keep us going and I love the fact it's seasonal. Check out any local farms that provide this service.

Squash: Butternut, acorn, and other winter squashes are rich in fibre, vitamin A, and antioxidants, which help protect against oxidative stress. They’re perfect for roasting, soups, and curries.

Brussels Sprouts & Cabbage: These cruciferous vegetables are packed with vitamin C and fiber. Roasting or sautéing them with a little olive oil, garlic, and a splash of balsamic vinegar makes for a delicious side dish.

Pomegranates: This winter fruit is full of antioxidants that help combat inflammation and promote heart health. Add seeds to salads, smoothies, or even oatmeal for a crunchy, colorful boost.

By choosing locally-sourced and in-season fruits and vegetables, you’re not only supporting your body but also the environment.

3. Stay Hydrated (Yes, Even in Winter!)

It’s easy to forget about hydration when we’re not sweating in the summer sun. But staying hydrated is just as important in winter, especially for maintaining skin health, digestion, and energy levels. Hot drinks can be a great way to stay hydrated while also warming you up. Try:

Herbal Teas: Chamomile, peppermint, and ginger teas are soothing for the digestive system and can help reduce stress, which often peaks during the colder months.

Warm Water with Lemon: This simple, yet effective, drink helps to kickstart digestion and hydrate the body first thing in the morning. Instead of lemon juice try using the zest as it is loaded with antioxidants and does not harm your teeth. It's a great combination also with chamomile.

Bone Broth: Full of minerals and collagen, bone broth is a warming and nourishing option that supports gut health and strengthens joints during the winter.

It is my go to winter favourite and I also use the broth in risotttos to enhance flavour and nutrient value.

4. Winter Blues? How Food Affects Your Mood

Many people struggle with their mood in the winter due to reduced sunlight and colder weather. A great habit is getting outside for a daily walk (even if it's chilly) as it can help, food can also play a crucial role in stabilising your mood.

Omega-3 Fatty Acids: Found in fatty fish (like salmon and mackerel), chia seeds, and walnuts, omega-3s are essential for brain health and can help combat seasonal mood changes.( walnuts are like little brains!)

Complex Carbohydrates: Whole grains like quinoa, brown rice, and oats can help stabilise blood sugar levels, which in turn promotes stable moods and energy throughout the day. Oats make an ideal breakfast.

Dark Chocolate: Yes, you read that right! Dark chocolate (in moderation) is a mood-boosting treat that contains flavonoids, which can help improve blood flow to the brain and trigger the release of endorphins.

So, whether you’re making a hearty grain bowl for lunch or indulging in a little dark chocolate after dinner, these foods can support a positive outlook this winter.

5. Winter Wellness: Simple Lifestyle Tips to improve energy.

Beyond food, your overall lifestyle choices can greatly impact how you feel during the winter months. Here are some easy ways to keep your energy up and your mind clear:

Move Your Body: Cold weather might make you want to hibernate, but staying active is key. Even a 20-minute walk or stretching routine can help improve circulation, mood, and overall well-being.

Sleep: Longer nights mean more time for rest, so take advantage of the cozy evenings by prioritizing sleep. A consistent bedtime routine and a cool, dark room can improve the quality of your rest.

Stress Management: The holidays and winter months can bring extra stress. Practices like mindfulness, yoga, or even simple deep-breathing exercises can help lower cortisol levels and keep you feeling balanced.

Final Thoughts: Embrace Winter with Intention

Winter doesn’t have to be a time of sluggishness or seasonal sadness. With the right foods, a focus on hydration, and simple lifestyle tweaks, you can create a nourishing routine that supports both your body and mind through the colder months. Embrace the season with intention, and use it as an opportunity to connect with nourishing habits that will benefit you now—and beyond.