How to nourish and nurture yourself through the winter
- abowcott
- Jan 14
- 7 min read
Updated: Feb 11
The new year has begun and already it feels more like winter, with frosty mornings now appearing.
It’s easy to feel the need to plough on at this time of year and get weighed down by bombarding messages about new year's resolutions. As someone who loves the long warm days of summer, I always feel I walk around with my shoulders permanently 'hunched up'. So this year, my resolution is is just to be kind to myself and embrace the season rather than fight it.
In this blog, I'll share the ways I'm nourishing and nurturing myself this winter and how you can do so too.
How to nourish yourself this winter
Rather than depriving yourself, the cold days and long dark nights are the perfect time to focus on keeping yourself well nourished with delicious nutritious meals. The colder months encourage us to choose foods that keep us warm, energised and resilient to those pesky colds and viruses. Below are some of the ways you can keep yourself nourished and well at this time of year.
Winter superfoods for wellness
Eating seasonally is key to optimising your health during winter. Seasonal foods are not only fresher but also packed with the nutrients your body needs most.
Root vegetables
Carrots, sweet potatoes, beetroots, and parsnips are rich in fibre, vitamins A and C, and antioxidants. Roast them with olive oil and herbs for a delicious side dish or add them to a casserole or chopped up in a broth or soup.
Leafy greens
Kale, spinach, and savoy cabbage thrive in the colder months which also brings out their natural sweetness. They're loaded with iron, calcium, and vitamin K. Add them to soups, stews, or smoothies or make a delicious winter salad by roasting the kale until crispy and adding roasted squash, cranberries, walnuts and goats cheese with a light lemon and olive oil dressing. Yum!
Winter squash
Butternut squash, sweet potatoes and parsnips are high in beta-carotene, which supports immune health and skin. Roast them with herbs and spices for a delicious addition to chicken, salmon or in a mixed vegetable traybake with some halloumi and butter beans.
Warm and hearty meals
Soups, casseroles and stews are perfect for this time of year and will warm you from the inside out. I like to make a casserole or dhall on a Sunday when I have more time, then have plenty of leftovers for the week.
Soups and stews
Start with a broth base of onion, garlic and celery and add extra beans, lentils, and plenty of vegetables. Bone broth is particularly nourishing, offering collagen and minerals.
Whole grains
Quinoa, spelt, and brown rice have a nice nutty taste and provide slow-releasing energy to keep you fuller for longer. They are an excellent source of protein and fibre.
Proteins
Include lean meats, tofu, eggs and beans. Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids, which support brain and heart health.
Try this simple squash, sweet potato and chickpea curry recipe to stay warm and nourished.
Immune-enhancing foods
Winter often brings colds and flu, so fortify your meals with immune-enhancing foods.
Citrus fruits and dark berries
Oranges, grapefruits, and lemons are packed with vitamin C, which supports immune defence and skin health. Frozen berries are ideal as they are picked and packed when in season to retain their nutrients. Defrost blackcurrants, blueberries and cranberries, which are full of antioxidants and add to a bowl of hot porridge or with some greek yogurt.
Garlic and ginger
These natural anti-inflammatory and antimicrobial ingredients can enhance the flavour and health benefits of your dishes. A warming dhall, curry or soup feels like a hug in a bowl.
Fermented foods
Yogurt, kimchi, sauerkraut and kefir are rich in probiotics, which promote gut health and immunity.
Hydrate hydrate hydrate!
It’s easy to forget to drink water when you don’t feel hot - I hate drinking cold water, particularly in the cold weather - but staying hydrated is just as important in winter.
Warm beverages
Sip on herbal teas, spiced apple cider or warm lemon and ginger water. These not only keep you hydrated but also provide comforting warmth. I always start the day with a warm water with lemon and ginger and top up through out the day and have a green tea in the afternoon.
Try these wintery hot drink recipes to stay hydrated and support your immunity this winter.
Hydrating foods
Soups, stews and fruits like oranges and pomegranates can contribute to your daily fluid intake.
Smart snacking
Healthy snacks can keep your energy levels stable between meals if you are busy. Nuts and seeds are a good option. Almonds, walnuts, pumpkin and sunflower seeds provide healthy fats, protein and essential vitamins.
Dried fruits are also a great choice. Dates, apricots, prunes and figs are naturally sweet and high in fibre, making them a perfect winter treat. Bake oatmeal bars or mix your own trail mix or energy balls for a wholesome and satisfying snack. See below for more nutrient-dense snack ideas to keep your energy steady throughout the day.
Roasted chickpeas
Drain and toss a tin of chickpeas with olive oil, paprika, salt and pepper plus some garlic powder; roast until crispy.
Energy balls
Blend 150 g dates, oats, almond butter or nut butter of your choice and roll into bite-sized balls.
Homemade trail mix
Mix your favourite nuts, seeds, dark chocolate chips, and dried fruits for a quick snack.
Warm spices for health
Spices do more than add flavour; they have therapeutic properties that can be especially beneficial in winter.
Cinnamon
Helps stabilise blood sugar levels and provides a warming, sweet flavour to oatmeal, teas and desserts.
Turmeric
A powerful anti-inflammatory spice that pairs well with soups, rice and a golden milk at bedtime. You can see the recipe for golden milk here.
Ginger
Another anti-inflammatory spice that also helps with nausea and digestion. It can be added to hot water for a tea or grated and added raw to porridge or overnight oats.
How to nurture yourself this winter
As well as eating the right foods, winter is also a time for being kind to yourself and nurturing yourself with some self-care.
Keep moving
When the weather outside is cold and wet, it's tempting to curl up and stay put in the warm. But movement is essential for physical and mental health.
Indoor Workouts
Yoga, pilates, or even a 15-20 minute routine in your living room with some hand weights or 3x up and down the stairs can keep your energy levels up.
Winter walks
Bundle up and take a brisk walk in nature. The fresh air and crisp scenery can be invigorating. Sunlight (if and when it's there) first thing in the morning is so important as it helps set your circadian rhythm. Take a flask of coffee or hot chocolate as a treat along the way.
Stretching
Focus on flexibility and mobility exercises to counteract the stiffness that often comes with colder weather. I suffer from osteoarthritis in my hands but moving them and keeping them flexible with exercise really does help.
Cosy up
Creating a cosy and warm atmosphere perfectly suits winter and is a form of self-care.
Soft textiles: Surround yourself with soft blankets, cushions and warm socks.
Warm lighting: Use candles or fairy lights to create a soothing glow.
Mindful moments: Enjoy quiet activities like reading, journaling or knitting.
It is a good time to read that book you got for Christmas or start a new creative hobby! A great book to try is Wintering by Katherine May.
Prioritise rest
The shorter days are nature’s way of telling us to slow down. Listen to your body. If you’re feeling tired, give yourself permission to rest without feeling guilty. Ensure you’re getting between 7-9 hours of quality sleep or the amount thats right for you. Create a calming bedtime routine with herbal tea or a warm bath and try to avoid blue light or scrolling on your phone.
Stay connected
Winter can sometimes feel very isolating so make an effort to nurture good friends and relationships. Invite friends or family for a meal or meet a friend for a cup of coffee or a walk. If you can't meet up then make time for a phone call and a good catchup that way.
Reflect and set intentions
Winter is a natural time for thinking and planning for the year ahead. Maybe think about a new sport, hobby or skill you want to learn or a new project you have in mind. I have started a nutrition cookery course and I'm planning the new recipes and techniques I will be learning in a lovely new notebook I was given for Christmas!
Gratitude practice
Reflect on the past year’s blessings and lessons learnt. For instance I never thought this time last year I would now be hosting my own radio show! I am very grateful I was offered the opportunity, the chance to learn something new and to meet some amazing people and inspirational health professionals along the way.
Journaling
Write about any goals you have, ideas or holiday plans for the year ahead, as well as how you feel each day and what has concerned or inspired you. Writing things down can help to dispel negative or worrying thoughts whirling in your head and give you time to think about ways to overcome them.
Meditation
Spend a few minutes daily in quiet meditation with some deep breathing to help feel calm and restful.
A note to leave on
Winter is a season of hibernation and healing. A time to think about the year ahead and what you want to achieve but without overwhelming yourself. By choosing foods and meals that nourish your body as well as activities that nurture your wellbeing, you give yourself time to focus, slow down a bit and enjoy life’s simple pleasures.
Choosing seasonal, nutrient-rich ingredients and embracing the warmth of wholesome meals, you’ll not only support your health, give yourself energy but also find joy in the rituals of winter, meaning you will be more than ready to spring into spring!
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