Winter Wellness Tips for Staying Healthy All Season Long

As winter settles in, we yearn for cozy moments with steaming mugs of hot chocolate. However, the chilly season also brings challenges, like colds, dry skin, and the notorious winter blues. Staying healthy during these months requires a proactive approach.

This guide will walk you through evidence-backed winter wellness tips, from nutrition and exercise to skincare and emotional health, ensuring you enjoy a vibrant winter season.

Healthy Diet

Winter may be synonymous with all things cozy, but it just as easily evokes physical and psychological woes. Common colds, dry skin, and achy joints are substantially more prevalent when the temperature dips—to say nothing of seasonal affective disorder (SAD) and holiday angst.

A healthy diet, filled with superfoods, is one of your first lines of defense in guarding yourself against these ailments. In particular, you may want to pile your plate with:

• Fruits and vegetables – Winter brims with a bounty of fresh, immunity-boosting fruits and vegetables, such as clementines, cranberries, kale, and squash. These eats (as well as others) offer a wealth of nutrients that may help you keep everything from the flu to winter weight gain at bay.

Pressed for time? Whip up a smoothie with a green superfood powder. One to try: Vibrant Health’s Maximum Vibrance.

• Herbs and spices – Herbs and spices perform double duty. They can turn a plain dish into a culinary masterpiece and give you a shot of antioxidants.

  Sprinkle a dash of cinnamon on your morning oatmeal, add a slice of ginger to your hot tea, or jazz up dinner with roasted garlic. All may give you the lift you need.

• Vitamin and mineral-rich foods – Vitamins are key to remaining cough-and-fuzzy-head-free. While all vitamins foster better health, you might want to be on the lookout for eats that are especially high in Vitamins D, C, and zinc. This includes:
  • Citrus fruits
  • Salmon
  • Eggs
  • Shiitake mushrooms
  • Legumes
  • Dark chocolate
  • Whole grains

Supplements

If you’re keen on gliding through winter without a snag, you might want to bone up on your supplements:

• Vitamin D – The “sunshine vitamin” is crucial to a host of biological functions, from shielding your body against inflammation to supporting bone health. We need it all year long, but even more so during the winter months, when the lack of sunshine may tax your Vitamin D stores. Experts recommend taking a Vitamin D supplement in the morning with your breakfast (with your doctor’s approval, of course).
• Vitamin C – Score extra protection against winter’s colds and flus with Vitamin C. Also known as L-ascorbic acid, the antioxidant plays a vital role in immune function. It’s also required for generating collagen, which nurtures skin suppleness and hydration.
• Zinc – Another way to potentially stave off a cold? Zinc. This essential nutrient naturally bolsters immune health.
• Omega-3 fatty acids – The winter blues are real. Seasonal affective disorder (SAD) impacts as many as 5% of U.S. adults. While we’re still unlocking the impact of Omega-3 fatty acids on mood disorders, some research suggests they may encourage a brighter frame of mind. That’s why Vibrant Health’s Trilogy blends Omega-3 fatty acids with multivitamins and probiotics to nourish brain and body wellness.

You might also find additional immune support with an all-in-one supplement. Vibrant Health’s Immune Defense, for example, is jam-packed with natural ingredients that may aid in the battle against the winter sniffles.

Another option: Spectrum Vibrance. This dynamite supplement boasts a variety of antioxidant-dense fruits, herbs, and more.

Explore our immune health supplements.

Hydration

Winter temps don’t exactly inspire the desire for a glass of ice water.

And yet, hydration is just as critical in winter as it is in summer: Not only does it transport oxygen and nutrients to every cell in your body, but it also helps moderate body temperature and promotes healthy digestion.

If the very idea of hydrating with cold beverages makes you feel even chillier, broth and tea may also do the trick. In fact, tea has been associated with:

• Enhanced mood
• Improved temperature moderation
• Enriched sleep

Physical Activity

A recent survey found that up to 86% of American adults report receiving less physical activity when the temperature drops between December and March. Understandably so—staying warm beside a fire may seem way more appealing than lacing up your shoes for an early-morning run.

Regular physical exercise, however, is one of the easiest winter health and wellness tips to adopt. In addition to acting as a natural mood booster, physical activity may:

• Foster weight management
• Temper anxious feelings
• Increase energy and endurance
• Bolster cognitive function

The type of exercise you choose is less important than your commitment to consistency. You can bundle up for a post-dinner walk in your neighborhood, gain peace of mind in a heated yoga class, or spend an afternoon on the slopes.

Either way, movement of any kind may ward off inflammation and keep you happy and well from Thanksgiving through Valentine’s Day.

Clothes

It may seem obvious, but the clothes you wear during winter are central to your well-being. While warm clothes won’t necessarily protect you from a cold or the flu, they will keep you comfortable. Search for layers that offer:

• Windchill protection
• Breathable material
• Insulation

Combating Seasonal Affective Disorder (SAD)

Sadness, anxiety, difficulty concentrating, irritation, cravings for carbs—all may be signs of seasonal affective disorder (SAD).

While you should first and foremost discuss these symptoms and path of treatment with your medical provider, there are a handful of natural ways you can manage your mood. These may include:

• Implementing light therapy
• Spending time outdoors
• Engaging in physical activity
• Reaching out for support
• Prioritizing socializing

Immunization

There are several actions you can take to fend off the flu or a scratchy throat, from routinely washing your hands to wearing a face mask in public.

You can also amplify your efforts by scheduling vaccinations for:

• COVID-19
• Flu
• RSV (for those who are 60 or older)

Why take the extra step? Data indicates that vaccinations against these illnesses can prevent severe cases.

Skin Care

Cold, humid-free air, indoor heating, and blustery conditions can strip your skin of its natural, replenishing oils and leave it:

• Dry
• Cracked
• Tight
• Ashy
• Rough
• Red
• Itchy

To maintain your skin’s dewiness and health, consider:

• Gently exfoliating your skin twice a week with a mild glycolic or lactic acid
• Using a Vitamin C serum
• Applying a moisturizer that contains ceramides and hyaluronic acid
• Babying your skin with a hydrating sheet mask once a week

Living Space

You may be asking, what does my living space have to do with winter wellness?

Plenty, it turns out. Research demonstrates that your home may have a direct effect on your mental, physical, and emotional health. To this end, you may want to:

• Disinfect your surfaces to keep them germ-free
• Invest in a humidifier to enrich your home’s air quality
• Declutter and organize
• Dial up the amount of light in your home (such as opening your blinds or adjusting your lightning)

Feeling overwhelmed or down by the early sunsets, darker days, or impending holidays? Small “sensory changes,” such as lighting a fragrant holiday, playing music, or wrapping yourself in a soft blanket, may elevate your mood—and add some warmth to your life all winter long.

Stay Healthy All Winter Long With Vibrant Health

Embracing winter wellness is more than bundling up and sipping hot drinks; it's about nurturing your body and mind to thrive in the colder months. By incorporating these tips into your daily routine, you can create a robust defense against winter woes and ensure you stay healthy and joyful.

Begin with a nutritious diet filled with superfoods, enrich your routine with essential supplements, and maintain ample hydration. Engage in physical activity and wrap yourself in warm clothing, and don't forget about your living space—it could be pivotal in promoting your well-being.

Add immune-supporting and vitality-boosting supplements, like those from Vibrant Health, to your self-care regimen. With commitment and these holistic strategies, you can transform winter into a season of health and happiness. Why not start today?