Winter Wellness Guide

As the colder months roll on, it’s not unusual to feel more tired, less motivated, or under the weather. Winter invites a slower pace — a time to rest, restore, and nourish deeply from the inside out.

Nourish & strengthen your body through the cooler months with grounded nutrition strategies to help you feel well, energised, and emotionally balanced this winter.

Here are six practical, nutrient-focused ways to support your body and mind this winter:

1. Prioritise Protein with Every Meal

Protein is essential for immune function, muscle repair, hormone health, and stable energy — all of which become even more important when our body is under stress or exposed to winter bugs. Aim for 30g of protein with each meal for sources such as:

• Eggs, chicken, legumes, fish, tofu

• Warm lentil soups or slow-cooked meats

• Add collagen or plant-based protein powder to soups or porridge

2. Support Vitamin D Levels Without the Sun

Less sunlight = less vitamin D. This nutrient is vital for immune health, mood regulation, and inflammation control — and many of us run low during winter.

To boost vitamin D:

• Aim for morning light exposure where possible

• Include vitamin D-rich foods: mushrooms, oily fish, eggs

• Consider a supplement — especially if you work indoors or live in cooler climates

3. Boost Immunity with Zinc & Vitamin C

These two work together to protect your immune system, speed up healing, and reduce your susceptibility to colds and flus.

Include these foods daily:

• Zinc: pumpkin seeds, legumes, seafood, eggs, cashews

• Vitamin C: oranges, kiwi, broccoli, capsicum, parsley
  

Tip: These nutrients are more effective when eaten regularly and in combination with whole foods.

4. Support Gut Health with Fermented Foods

Your gut microbiome directly impacts your immune system and mental wellbeing — and winter is the perfect time to nurture it.

Simple fermented additions:

• Sauerkraut, kimchi, miso, plain yoghurt, kefir

• Add a tablespoon to your main meal once daily

• Or use a probiotic supplement for targeted support - work with a practitioner to understand which probiotic is best for you.

5. Eat Seasonally – Warm, Nourishing Meals

Winter is the time to favour cooked meals that are easier on digestion and rich in warming nutrients.

Grounding winter staples:

• Soups, stews, and curries

• Roasted root vegetables and leafy greens

• Spices like turmeric, ginger, garlic, and cinnamon

These foods not only comfort us but support circulation, immunity, and gut health.

6. Create Gentle Winter Rhythms

Your nervous system needs care, too. Use winter as a reminder to pause and reconnect with yourself.

• Prioritise sleep

• Move gently (yoga, walking, stretching)

• Honour emotions and rest when needed

Gentle reminder: Wellness is not about perfection — it’s about supporting your body with what it needs, when it needs it.