Simple Tips
for a Cosy,
Healthy
Season

When it’s cold outside, it’s easy to stay under a blanket and skip exercise. But winter is the perfect time to build healthy habits and give your body extra care. Here are simple tips for feeling good all season.

Supplements – Filling the Gaps

Even if you eat well, winter can make it harder to get all the nutrients you need. These can help:

• Vitamin D – The sunshine vitamin. A small daily dose (around 1000 IU or as your doctor suggests) can boost your mood and keep your bones strong.
• Vitamin C – Helps your immune system fight off colds. About 1000 mg a day works well.
• Zinc – Supports your body’s defences. Take 15–30 mg with food.
• Omega-3 fatty acids – Good for your brain and help reduce inflammation.
• Probiotics – Keep your gut healthy, which also helps your immune system.
• Echinacea – A herb that may help your body fight off colds and flu.
• Elderberry – Full of antioxidants and vitamins that might shorten colds.
• Adaptogens – Herbs like ashwagandha and reishi can help your body handle stress and improve sleep.

A Seasonal Diet – Warm, Filling & Good for You

Winter foods are perfect for keeping you cosy and full of energy. Here are some simple ideas:

• Leafy greens like kale, broccoli, and cabbage are packed with vitamins that help your body stay strong.
• Beans and lentils make hearty meals and give you protein and iron to keep your energy up.
• Root veggies such as carrots, sweet potatoes, and beets are full of nutrients and fiber. Roast them with a little olive oil for a tasty side dish.
• Whole grains like oats, brown rice, and quinoa give you steady energy that lasts.
• Fermented foods like kimchi, kefir, and yogurt help keep your gut healthy, which supports your immune system.
• Stay hydrated – Warm herbal teas like ginger, rooibos, or chamomile are a great way to stay hydrated.

Quick meal idea:
Try a bowl of roasted root veggies, a scoop of lentil stew, and a drizzle of tahini-lemon dressing. Sprinkle some toasted pumpkin seeds on top for crunch.

Lifestyle – Small Changes That Make a Big Difference

• Stay active indoors – Aim for at least 150 minutes of movement each week. Try yoga or dance in your living room.
• Get enough sleep – Longer nights make it easier to get 7–9 hours of sleep. Stick to a bedtime routine, dim the lights an hour before bed, and avoid screens or caffeine late at night.
• Manage stress – Try mindfulness, deep breathing, or journaling to keep stress levels down.
• Stay connected – Video calls with friends or cosy coffee meetups can lift your mood. Plan game nights or simple catchups to keep spirits high.

Winter wellness isn’t about big changes - it’s about small steps. Add one supplement, swap a processed snack for roasted veggies, or do a quick morning stretch. Over time, these habits will help you feel more energetic, get sick less often, and stay positive - even when it’s cold outside.

ABOUT THE AUTHOR

Benedict Denewade is a Wellness Assistant at Wellness Warehouse Verdi Shopping Centre. She has a degree in Complementary Health Sciences from The University of Western Cape. She is passionate about nature, health, and wellbeing.