Wintering Well: Your Guide to Thriving in the Cold Season

As the world slows down and nature retreats for its winter slumber, our bodies crave a similar kind of rest and restoration. Winter offers us a sacred invitation to nurture ourselves deeply, building resilience for both body and spirit. When we honor this slower rhythm, we can move through the season with more vitality and ease. This guide will share simple, research-based strategies and herbal allies to support your health and wellness all winter long.

1. Embrace Rest and Seasonal Rhythms

Winter is nature’s yin season—cool, dark, and restorative. It’s the perfect time to prioritize sleep and slow living. Studies show that getting 7–9 hours of sleep each night supports immunity, reduces inflammation, and enhances mood. Honor your body’s natural rhythms by getting to bed earlier, enjoying gentle morning light, and incorporating restful practices like meditation or journaling.

Winter Ritual: Create a bedtime routine with herbal teas, calming scents, and minimal blue light (from screens). Take a cue from nature and turn off overhead lights when the sun goes down, opting for warm tone lighting whenever possible.

2. Nourish with Warming Foods

Traditional medicine systems like Ayurveda and Traditional Chinese Medicine remind us to eat with the seasons. In winter, focus on warm, cooked foods that are easy to digest and rich in nutrients to keep your energy and immunity strong. Thes foods are also considered “Qi building” foods. This is the time to support Kidney Qi, storing it up so that you have access to greater energy throughout the rest of the year.

Foods to Include:

• Soups and stews with root vegetables

• Warming spices like ginger, cinnamon, and turmeric

• Slow cooked meats or nutrient-rich bone or veggie broth

• Healthy fats (avocado, ghee, olive oil)

• Fermented foods for gut health

• Culinary mushrooms for immune health

• Salmon for key nutrients such as vitamin D, A, and omega-3 fats

Science-backed tip: Eating probiotic-rich foods like sauerkraut and kimchi can boost your gut microbiome and help ward off seasonal colds. Start off with a very small amount to test how your body responds. A little bit of gas and bloating is normal when introducing these foods, but a lot of discomfort could be a sign of too much bacteria already present in the gut, or an imbalance of bacteria. If this occurs, reduce your dose to every 2-3 days or once per week, and make it your top priority to minimize stress during meal times which will support optimized digestive processes. I also help with digestive concerns by uncovering the root cause of symptoms. Reach out if you want personalized support!

3. Support Immunity with Herbal Allies

Herbs are nature’s medicine, offering powerful support during winter. Here are some of my favorite herbal allies for staying well during the colder months:

• Astragalus (Astragalus membranaceus): Known for its immune-boosting properties, astragalus is a wonderful herb to build long-term resilience. Studies suggest it may help reduce the frequency of colds.

• Elderberry (Sambucus nigra): Rich in antioxidants, elderberry is a well-loved remedy for reducing the severity and duration of cold and flu symptoms. It works by blocking the replication of viruses in the cell, so it’s best taken as a preventative and in the early stages of cold/flu symptoms.

• Reishi (Ganoderma lucidum): This adaptogenic mushroom supports immune function and helps the body adapt to physical and emotional stress. Medicinal mushrooms are some of my favorite health allies, especially when it comes to immunity!

• Ginger (Zingiber officinale): Warming and anti-inflammatory, ginger is perfect for boosting circulation and soothing winter chills. Incorporating ginger tea after meals also supports healthy digestion.

Herbal Recipe: Try a warming elderberry and ginger syrup to keep your immune system strong. Take a spoonful daily, drizzle on top of oatmeal or congee, or mix it into hot water for a delicious tea.

4. Stay Active (Gently)

Movement is medicine, even in winter. While it’s tempting to stay curled up inside, gentle daily movement supports circulation, immunity, and mental health. Walking in nature, practicing yoga, QiGong, or dancing in your living room are wonderful ways to move your body while honoring the season’s slower pace. Youtube is a great source for free videos on yoga (I love Yoga with Adriene) or QiGong.

Winter Walk Tip: Studies show that exposure to natural light—even on cloudy days—helps regulate circadian rhythms and boosts serotonin levels. Bundle up and enjoy the magic of crisp, fresh air or make sure you step outside even just for a few minutes every morning.

5. Prioritize Emotional Well-being

Winter can be a time of quiet introspection, but it can also bring feelings of loneliness or low energy. To nourish your emotional well-being, incorporate practices that lift your spirit:

• Connect with loved ones or create cozy gatherings.

• Practice gratitude journaling to focus on the simple joys of the season.

• Cook with herbs and spices such as rosemary, which stimulates blood flow to the brain, and saffron, which has emerging research demonstrating improvements in mood (PMID: 33598475). One of my favorite ways to incorporate saffron in my diet is by adding 1-2 strands of the spice to the cooking water for rice. You end up with a beautiful yellow colored rice with a subtle flavor that blends perfectly with nearly everything.

Mind-Body Connection: Taking even a few minutes each day for mindfulness or breathwork can significantly reduce stress and boost your immune system. Make a plan each week for something you will look forward to- it could be reading a new book, planning your garden, or making travel plans. Winter can be a challenging time of year for many and seasonal affective disorder (SAD) is a common concern my clients navigate. In addition to the tips listed above, I recommend my clients get vitamin D testing prior to winter, so we can optimize blood levels to support immunity, hormone health, and mood throughout the season.

Wintering Well Is About Harmony

Wintering well isn’t about perfection; it’s about listening to your body and honoring its needs. This season is an opportunity to build strength and resilience from the inside out. By embracing rest, nourishing foods, and herbal allies, you can thrive through winter—emerging in spring with vibrant health and renewed energy. Consider working WITH your natural rhythms of slowing down and resting, rather than against it and see how much better you feel when Spring finally arrives again.

Take care, stay warm, and savor the beauty of this quiet, magical season.