Winter wellness reboot: Fuel your mood and move your body

Ivory Lira, RDN - Registered Dietitian Nutritionist

When the days grow shorter and colder, it’s common for winter wellness to give way to sluggishness, lack of motivation, and "hibernation." The good news? A thoughtful winter wellness reset doesn’t require a frigid 5K run. By pairing mood-boosting foods with energizing movement and doses of sunshine, hydration, and socializing, you can give the winter blues the boot holistically and sustainably.

Winter wellness starts inside

For both mental and physical wellness during winter, consider what you take in. What you eat plays a powerful role in how you feel, especially when winter rolls around. Check out these nutrients that also provide steady energy when you make them part of your daily diet, which are a must for long skiing or snowboarding days!

Omega-3 fatty acids: Get omega-3s in salmon, sardines, walnuts, and chia seeds. They can lift your spirits and reduce inflammation.

Vitamin D, the “sunshine vitamin”: Include fortified foods, eggs, or fatty fish. If your healthcare provider gives you the green light, a supplement can help you replenish those vitamin D stores that dip in winter.

Protein: Start your day with this key player by enjoying eggs, Greek yogurt, or a plant-based protein smoothie, which helps stabilize blood sugar and prevent energy crashes that can send your mood into a nose-dive. Don’t forget colorful produce–leafy greens, citrus, berries, and squash deliver antioxidants that support both immunity and mental health.

H20: Staying hydrated is vital in dry, cold temps. Remember to sip on water, herbal teas, or broths to maintain energy and stay hydrated even when you’re not feeling thirsty.

Bust a move to boost your mood

Movement is one of the most effective ways to lift your mood. It doesn't matter if you walk inside or out; walking is a simple way to support winter wellness, especially if you can get outside during daylight hours for a dose of natural sunlight. Even 10–15 minutes can help regulate circadian rhythms and improve energy.

On super-cold days, gentle yoga or stretching can ease stiffness while calming the nervous system. Have some fun and get your heart pumping when you dance around your living room to your favorite tunes. It won't even feel like a workout! Short bursts of activity, such as climbing stairs, bodyweight squats, or a quick mobility flow, can be sprinkled throughout the day to boost energy and motivation.

Create a cozy, healthy routine

Remember consistency over perfection. Build routines that feel comforting and realistic–perhaps a protein-rich breakfast, a sunny midday walk, or a relaxing evening stretch capped by a warm cup of tea. Stay connected by inviting a friend for a walk, joining a class, or simply checking in with loved ones. These small, intentional habits create a supportive foundation for winter wellness, helping you feel nourished, energized, and resilient, as you take on the season with a smile!