Winter Wellbeing: Embracing Habits and Routines for a Holistic, Seasonal, and Herbal Approach to Health

Winter brings a natural shift in our environment and rhythms, guiding us to slow down, nurture ourselves, and build resilience. With shorter days, colder temperatures, and the opportunity for deep rest, winter encourages us to tune inward, recalibrate, and strengthen our foundations—physically, mentally, and spiritually.

It’s such an important part of the cycle of the seasons and our health to welcome Winter’s gifts and honour this season. The following are a collection of holistic winter habits and routines that can nurture your wellbeing in harmony with the season’s unique qualities, including insights from herbalism, seasonal wisdom, and nourishing practices that restore balance.

By aligning with the season’s slower rhythms, nourishing our bodies with warm foods and herbs, and nurturing our inner world, we can get the most out of winter while remaining healthy and emerge renewed in the spring ready to thrive.

Embrace the Art of Slowing Down

Winter is the time of year to let go of the high-energy demands of other seasons and embrace a slower, more intentional pace. Nature itself offers cues: trees shed leaves and animals hibernate, conserving energy until spring. Similarly, we can allow ourselves to pull back from busyness, reflect, and replenish.

• Restorative Routines: Incorporate gentle, restful practices like yin yoga, tai chi, or restorative stretches. These movements honour the body’s need for relaxation without requiring high energy output.

• Evaluate Your Commitments: Look at your current commitments and let go of anything that doesn’t serve you. This seasonal mindset encourages more time for contemplation, journaling, and self-care.

• Journaling for Reflection: Use this season to reflect on the past year, release what no longer serves you, and set intentions for spring. Winter is about turning inward, so journaling can be a powerful tool to connect with your inner world.

Warmth from the Inside Out

In Traditional Chinese Medicine (TCM), winter is associated with the Water element and the kidneys, which represent our foundational energy reserves, or “Jing.” Maintaining warmth and supporting the kidneys is seen as vital for long-term health and resilience.

• Hot Drinks and Warming Foods: Nourish your body with warming teas, soups, and stews. Think about ginger tea, bone broth, chai, or turmeric-infused lattes to support digestion and overall warmth.

• Root Vegetables and Seasonal Foods: Focus on root vegetables like carrots, parsnips, and sweet potatoes. These grounding foods are high in nutrients and fibre, supporting a healthy gut and immune function, which are especially important in winter.

• Avoiding Cold, Raw Foods: Cold foods like salads, smoothies, and iced drinks can deplete energy during winter. Instead, opt for cooked vegetables, warm grains, and foods that are easier to digest.

Seasonal Herbal Allies for Winter Wellness

Herbalism offers valuable allies for winter health, supporting immune resilience, emotional warmth, and gentle detoxification. The following herbs are often used in winter routines for their nourishing and protective qualities.

• Elderberry and Echinacea for Immune Support: These two herbs are well-known for their immune-supportive properties. Elderberry syrup can help ward off seasonal illnesses, while echinacea is often used at the onset of symptoms to stimulate the immune response.

• Astragalus Root for Deep Nourishment: Often called the “longevity herb” in TCM, astragalus root supports immune resilience, energy, and overall vitality. Add it to broths or teas for an immune-nourishing boost.

• Ashwagandha for Stress and Adaptation: This adaptogen can be particularly helpful in winter when energy is low and stress may feel amplified. Ashwagandha helps balance cortisol levels, supports sleep, and improves resilience to stress.

• Reishi Mushroom for Immunity and Mood: Known as the “mushroom of immortality,” reishi helps with immune modulation and emotional stability. Add reishi to teas or take it as a tincture to support winter wellness on multiple levels.

Supporting Winter Immunity with Habits

Winter can bring an increased risk of seasonal illnesses, but a few simple habits can bolster immune health. Along with herbs, lifestyle changes can enhance the immune system, reduce stress, and keep your body strong throughout the colder months.

• Sleep Hygiene: Sleep is critical for immune health. Aim for at least 7-8 hours of quality sleep per night. Create a pre-sleep routine by dimming lights, avoiding screens an hour before bed, and sipping chamomile tea to help your body wind down.

• Hydration: While it’s tempting to drink less water in winter, staying hydrated is crucial. Herbal teas, warm lemon water, and soups contribute to hydration and help keep the lymphatic system functioning optimally.

• Dry Brushing and Movement: Dry brushing stimulates lymphatic drainage, helping to move toxins and support immune function. Follow with gentle movement like a morning walk, yoga, or stretching to keep your body’s circulatory system active.

Mindful Winter Self-Care Practices

The introspective nature of winter lends itself well to self-care practices that nurture the mind and soul. Embrace routines that build inner warmth, clarity, and calm.

• Daily Meditation or Breathwork: Incorporating even a few minutes of meditation or breathwork each day can reduce stress and build emotional resilience. Techniques like box breathing, belly breathing, or guided meditations are ideal for cultivating a calm mind.

• Warming Essential Oils: Oils like cinnamon, clove, and orange have warming properties and can be added to a diffuser or massage oil to create a cozy atmosphere and uplift your spirits.

• Light Therapy or Sunlight Exposure: Winter’s limited sunlight can lead to seasonal affective disorder (SAD) in some people. Light therapy lamps mimic natural sunlight and can help boost mood and energy levels.

Embrace Hygge: The Art of Cozy Living

The Danish concept of “hygge” embodies the warmth, cosiness, and comfort that winter invites. By incorporating elements of hygge into your home, you create a nurturing space that feels like a personal sanctuary from the cold.

• Warm Lighting and Candles: Swap out harsh overhead lights for soft, warm lighting or candles to create a cozy atmosphere. The gentle glow of a candle can bring a sense of calm and relaxation.

• Soft Blankets and Warm Spaces: Invest in blankets, cosy socks, and comfortable layers that make you feel snug and at ease. Curl up with a book or a warm drink and let yourself relax into the slower pace of winter.

• Comforting Rituals: Create small rituals that bring you joy and warmth, whether it’s an evening tea, listening to soothing music, or spending time with loved ones. Hygge is about simple pleasures that bring a sense of belonging and comfort.

Staying Connected and Cultivating Inner Light

Winter’s introspective nature can sometimes feel isolating, but it’s important to find ways to stay connected to others and nurture your inner light.

• Practice Gratitude: During winter, we can focus on the things that bring joy, warmth, and comfort. Consider keeping a gratitude journal, where you jot down three things each day for which you’re thankful. This practice helps keep your mood uplifted and reminds you of the positives in each day.

• Gather with Loved Ones: Even if it’s virtual or small gatherings, sharing time with loved ones can lift your spirits. Make time for shared meals, storytelling, or game nights, celebrating the warmth that connection brings to winter.

• Creative Expression: Winter is an ideal time to explore creativity. Whether it’s drawing, crafting, cooking, or writing, engage in activities that light up your inner spark and give you a sense of joy and fulfilment.

Honouring the Winter Season with Rituals

Creating winter rituals can help ground you in the present season and honour its unique gifts. These rituals don’t need to be elaborate—small, intentional acts are often the most meaningful.

• Winter Solstice Reflection: The winter solstice marks the longest night of the year and the gradual return of light. Spend some time in quiet reflection or meditation, setting intentions for the coming year.

• Seasonal Bath Rituals: Hot baths can be deeply restorative and warming in winter. Consider adding Epsom salts, essential oils, or herbs like lavender, chamomile, and rosemary for a grounding bath ritual.

• Release and Renewal: Take time to reflect on the past year and release what no longer serves you. Write down what you’d like to let go of on a piece of paper, then burn or bury it as a symbolic act of release.

Winter brings the opportunity to reconnect with ourselves, restore balance, and build resilience from the inside out.

As you navigate this winter season, remember that self-care is not a luxury but a necessity, especially in these colder, quieter months. Embrace the season’s gifts and give yourself permission to rest, reflect, and replenish.

xo Emily