The days are getting shorter, the air has a bite to it, and the holiday calendar is starting to fill up. For a lot of us, November is also when we start hearing coughs at the grocery store and wondering how to stay feeling our best through the colder months.
The good news is that supporting your body through winter doesn’t have to be complicated. A few simple, steady habits can go a long way. Here are the ones I come back to again and again with my clients.
Start With Your Plate
Your body builds everything it needs from what you give it. In the colder months, I love leaning into warm, nourishing foods:
- Soups and bone broths loaded with garlic, onion, ginger and colorful vegetables
- Seasonal produce like squash, sweet potatoes, citrus, apples and dark leafy greens
- Good protein at every meal, since your body uses protein to repair and rebuild
- Fewer sweets and processed snacks, which are easy to overdo this time of year
You don’t have to be perfect. Just aim to add a little more color and a little more warmth to each meal.
Don’t Forget Your Gut
A large part of your immune system lives in and around your digestive tract, so caring for your gut is one of the kindest things you can do for your whole body. Fermented foods like sauerkraut, kefir, plain yogurt and miso can be a lovley addition. Fiber from vegetables, beans and whole grains feeds the friendly bacteria that live there too.
If digestion is something you struggle with, that’s a great thing to bring up in a consult. We can look at what might be getting in the way.
The “Sunshine Vitamin” in Winter
When we spend more time indoors and the sun sits lower in the sky, many people get less vitamin D than they do in summer. Vitamin D plays an important role in normal immune function. Before adding a supplement, it’s wise to have your levels checked so you know where you stand and can choose an amount that’s right for you.
A Few Supplements Worth Knowing About
Supplements aren’t a replacement for good food and rest, but they can be a helpful support. A few that come up often this time of year:
- Vitamin C, found in citrus and peppers, and available as a supplement
- Zinc, a mineral involved in normal immune function
- Elderberry, a traditional favorite during the winter months
- A quality probiotic, to support that all-important gut
Quality matters here. I favor professional-grade brands like Professional Formulas and NOW, because I want my clients getting products they can trust. You can find a few of my everyday favorites on my My Favorites page.
Everyone’s body is different, so what works beautifully for one person may not be the best fit for another. That’s exactly why I like to talk things through one on one.
Rest Is Medicine Too
It’s no accident that nature slows down in winter. Your body asks for more rest this time of year, and it’s okay to listen. Try to:
- Keep a regular bedtime and aim for 7 to 9 hours of sleep
- Stay hydrated, even when you’re not thirsty (warm herbal teas count!)
- Move your body gently every day, even just a short walk
- Make time for things that calm your nervous system, like prayer, breathing or time outdoors
Stress and poor sleep can leave you feeling run down, so protecting your rest is just as important as anything you put on your plate.
Let’s Make a Plan Together
If you’d like help building a winter wellness plan that fits your body, your health history and your lifestyle, I’d love to talk with you. My consults are done by phone, so you can join me from the comfort of home with a cup of tea in hand.
Book your nutritional consult here
Here’s to a warm, healthy and peaceful winter season.
With care,
Valora
This article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for advice from your medical provider. Please talk with your doctor before starting any new supplement, especially if you are pregnant, nursing, taking medications or managing a health condition.