Lately, I’ve been thinking a lot about year-round, sustainable wellness, and it occurred to me that a winter wellness routine should look different.
Shorter days naturally draw me toward rest instead of intense movement or hitting the ground running with new goals. And you know what? It feels right.
This idea was reinforced when I came across James Van Der Beek’s New Year’s Resolutions Instagram video, where he encourages people to start fresh in the spring instead. “Why are we celebrating new beginnings when nature rests?”
You definitely have a point there, James.
What Winter Wellness Looks Like (As an Almost 40-Year-Old)
Instead of “New Year, New You” or aggressively trying to sculpt my summer body in January, I’m focusing on simple, supportive habits that actually feel sustainable right now:
- Supporting my immune system with foundational supplements
- Getting bloodwork done post-flu (more to come on my recent at-home test)
- Experimenting more in the kitchen (minestrone was on the menu this week)
- Prioritizing extra rest
- Testing out a gentle 10–15 minute indoor exercise routine to complement my future running plans
So no, I won’t be achieving any extravagant goals by spring. But I will be well-rested and hopefully energized when the new season arrives.
Supplements: Back to Basics
I got the flu over Christmas, and it absolutely took me down. It took a full month to feel like myself again.
One thing I noticed during recovery…on the days I took my supplements, I had noticeably more energy than on the days I didn’t.
In my twenties, during a more intense healing journey, I followed a very regimented supplement routine. These days, I’ve simplified things significantly, usually taking supplements once or twice a day and keeping the list short.
But post-flu, I was struggling with lingering fatigue that just wouldn’t quit. So I returned to my doctor-formulated regimen focused on foundational support, including:
- Glutamine
- B-complex
- Vitamin D
- Vitamin C
- Multi-minerals
Reintroducing these basics to my winter wellness routine made a huge difference in how I feel day to day.
I also lean on herbs when I’ve been around people who are sick. In my winter rotation: wild oil of oregano, astragalus, cat’s claw, and lemon balm.
Here are more supplements I like to stock up on for winter, including some for the kids.
Getting Updated Bloodwork (plus, discount for you)
Because my body was clearly struggling after the flu, I decided it was a good time to get bloodwork done as a baseline.
I had the opportunity to try Superpower, an at-home bloodwork panel that made the whole process surprisingly easy. I scheduled it at a convenient time, did everything from home, and got my results back in just two days.
Overall, everything looked good, but my Vitamin D levels were very low, and I was also a bit dehydrated. A few other markers needed attention, but what I appreciated most was how clearly everything was ranked by priority, with optional product suggestions if you want them.
It helped me be more intentional with my winter wellness routine, especially staying consistent with Vitamin D and drinking more water. I’m still not hitting eight glasses a day (why is this so hard?), but I’ve moved from 2–3 to 5–6. Progress.
If you want to give Superpower a try, here’s $20 off your first order.
Nourishing the Body with Comforting Winter Foods
Not everything in my winter wellness routine needs to be supplements or exercise. With more time spent indoors, I’ve been experimenting with soups, stews, new flavor profiles, and trying to incorporate more seasonal fruits and vegetables to keep things interesting.
I love cooking a big batch of something on a slower day and eating it for the next few days. It saves time, and energy which feels necessary in winter.
I’ve also been making more homemade desserts using wholesome ingredients and natural sweeteners. A few favorites lately:
- Simple gluten-free jam dot cookies (the ingredients are so basic I almost always have them on hand)
- A gluten-free biscotti recipe our friend Anna shared. They are delicious and soft enough to eat without dunking in coffee
Full disclosure: I wasn’t entirely sure how to shape the biscotti and ended up winging it. They still tasted delicious even though I may have messed them up a little.
Rest as a Priority: Early Bedtimes, Naps, and Sleeping In
I recently learned that when the sun sets earlier in winter, it signals our bodies to produce melatonin earlier in the evening. This explains why I feel ready for bed earlier, sometimes as early as 8:45pm.
Whatever the reason, I’m embracing it.
Earlier bedtimes, sleeping in when possible, and weekend naps are officially part of my seasonal wellness routine. I’m fully in hibernation mode, and it feels good.
A Restorative Winter Exercise Routine
Right now, I think of my winter movement as my warm-up to a spring regimen.
Instead of my usual 30–60 minute runs, I’m doing short 10–15 minute indoor workouts a few times a week. As a runner, my legs are fairly strong, but my core, posture, and upper body have definitely been neglected. Largely, because I don’t enjoy those exercises as much.
With the help of my new bff ChatGPT, I created a simple, sustainable plan focused on toning and strengthening without building bulk. I entered my goals, time constraints, and preferences, and had a plan in about 30 seconds.
I didn’t know how to do all the exercises, so I’ve been watching YouTube videos and practicing on my yoga mat. To be honest, I was surprised by how much of a difference such a short routine made. Encouraging enough to stick with it.
Running will probably always be my first love, but as I approach 40, I know I need more balance. This feels like a doable entry into a more well-rounded workout routine, much better than forcing myself to take Barry’s Bootcamp.
Winter Wellness Routine: Permission to Slow Down
So if you’re looking for permission to delay the resolutions, skip the intense workout plans, or to press pause on big, lofty goals…this is it. I shared 10 simple winter self care ideas in this post if you want more ideas for embracing the season.
Winter wellness doesn’t have to be about optimization. Instead, enjoy the hibernation, make yourself a comforting bowl of soup, turn in earlier and hit snooze.
