Our Simple Winter Wellness Routine

Winter has a way of inviting us to slow down and rest. Whether its through the darker, colder evenings or sickness that forces us to slow down, winter is a time our bodies crave a little more thought and care than usual.

In our home, we’ve found that simple, consistent rhythms support us best during the winter months and help us thrive and enjoy the season. If you’re struggling to embrace winter, you might find this blog post helpful.

Today I’m sharing a few simple winter wellness habits, the simple, intentional ways we have found truly make a difference in feeling nourished, rested, and supported all season long.

Nourishing through food

Warm meals

We lean heavily into warm soups, stews, and one pan dishes in the winter time. Things like shepherd’s pie, vegetable beef soup, and chicken and wild rice soup are simple meals that fill our bellies and nourish our bodies.

Whole foods

In addition to warm meals and nourishing liquids, we like to focus on whole foods and make sure we’re getting adequate protein, fiber, fruits, and vegetables. In our home, we focus on a lot of citrus fruit since it’s in season and it is also high in vitamin C – an excellent way to support immune health.

Warm drinks and liquids

We also like to sip on hot tea throughout the day, especially this cranberry immunity tea, and hot bone broth, and protein hot chocolate. Sipping on hot teas and broth is not only comforting, but these things support digestion and are a simple way to boost immunity during the cold months.

Avoiding sweets

As much as possible we avoid eating sugary and sweet foods because the sugar actually suppresses the immune system by impairing the ability of white blood cells to respond and attack viruses. This is one reason why there is so much more sickness in winter months!

Gentle immune support

There are a few things that I love to do throughout the fall and winter to support our bodies immune systems naturally.

Vitamin C and Vitamin D

Vitamin C support the immune system by strengthening white blood cells and acting as an antioxidant. While the best way to consume vitamin C is through food, most of us don’t get enough. This is why I like to keep a quality, whole food vitamin C supplement on hand. I use this one from Oliveda daily for immune support and I keep this one from Earthly on hand for acute sickness.

When it comes to vitamin D the best source is the sunshine and because we are inside more in winter, we are often missing out on this important element of immune support. Vitamin D is also super helpful for mood support. A couple of gentle ways I like to support Vitamin D: open curtains and allow sunshine in, go outside for a brisk walk when the sun is shining, a quality Vitamin D supplement when needed.

Immune support supplements

To support our immune systems, I love to make a big batch of elderberry syrup or elderberry syrup gummies for daily immune support. The elderberry is packed full of antioxidants and vitamin C and studies have shown it to be successful in lessening the duration and symptoms of flu.

Detox baths

Detox baths are not only comforting, but they are a great way to replenish minerals, increase circulation, and strengthen the immune system. A detox is especially helpful during acute illness as it opens pores to release toxins, improves sinus congestion and loosens mucus, and can help relax and improve sleep quality. I always add a generous cup of magnesium flakes and a sprinkle of bentonite clay to a detox bath and use an herbal detox bath kit for periods of acute sickness.

Daily movement

Daily movement is important for so many reasons, but in addition to improving mood, sleep, and cardiovascular health, it can also support the immune system by increasing blood and lymph flow.

We aim to walk everyday, even if just ten minutes, to support our health. Gentle stretching or light workouts are also helpful to keep things moving and help you feel grounded. I love adding a weighted vest to my walks for an extra challenge and it supports muscle and bone health.

Get outside everyday

When it comes to health, I think this one is key. Fresh air, sunshine, movement are so important for healthy bodies, emotions, and mental health. We go outside every single day, even if its just for a few minutes. I won’t lie and say we always want to or enjoy it, but we never regret it, and I truly think it has made a big impact on our health.

Leaning into rest

Winter is made for rest. We see it all around us in the pattern of nature and we do ourselves a disservice when we try and avoid it. In winter, we aim for earlier bed times, slow evenings working puzzles, reading books, or playing games, a slower pace to life overall.

Supporting Mental Health

Red light therapy

The Lumebox is my go-to for mood support in the winter and the science shows it is helpful for people with seasonal depression. It improves sleep quality, reduces stress and inflammation, and is a fantastic wellness tool for all the things.

Through food

When it comes to supporting mental health, I truly believe that diet is super important. That means something a little different for each person and you’ll have to pay attention to what your body is telling you, but for me that means limiting carbs and sugar and eating plenty of protein. I also notice big differences when I include electrolytes in my water each day.

Choosing self care

This is a hot button topic, but intentionally incorporating small things into your day that bring you joy can go a long ways in boosting mood and supporting mental health. It could be working on a hobby or maybe it’s just a long shower or ten minutes of reading before bed, but it’s super important to pour into yourself as you pour out for others each day.

Conclusion

Winter is truly one of my favorite times of year and I love the slow, quiet days it brings. I hope you’ve gleaned something from this simple list of our winter wellness rhythms that you can incorporate into your own home. Taking the time to support our bodies during the winter months goes a long way towards helping us embrace this time of year.