A practical guide to feeling your best in the colder months
As winter approaches, many people notice subtle shifts in how they feel - lower energy, changes in mood, drier airways, or a general sense of being “run down”. These seasonal changes are normal, and understanding why they happen can help people support their wellbeing in simple, natural ways.
This guide explores the key factors that influence winter health, what research says about seasonal changes, and the everyday habits that help people feel their best during the colder months.
🌬️ Why winter affects us differently
1. More time indoors and shared air
During winter, people spend more time inside with less airflow. This can affect:
Air quality – more dust, indoor pollutants, and recirculated air
Humidity – heating often dries the air
Microbe circulation – people are closer together in enclosed spaces
Research suggests that low humidity and close contact can make it easier for microbes to move around in shared environments. While this doesn’t mean people will get sick, it helps explain why winter is often associated with more colds and flus.
2. Reduced sunlight and circadian rhythm
Shorter days mean less natural light, which can influence:
Mood and motivation
Sleep–wake cycles (circadian rhythm)
Vitamin D levels
Light is one of the main signals for the body’s internal clock. When light exposure changes, people may notice shifts in energy, sleep quality, and how “bright” or “flat” they feel emotionally. This is one reason many people feel different in winter, even if their routine hasn’t changed much.
3. Cooler temperatures and mucosal dryness
Cold air holds less moisture. When people breathe it in, it can dry the:
Nasal passages
Throat
Upper airways
These tissues form part of the body’s natural barrier system. When they feel dry or irritated, people often become more aware of their breathing and throat comfort. Indoor heating can add to this dryness, especially in homes and workplaces with constant warm air.
4. Seasonal dietary changes and comfort eating
Winter meals tend to be:
Heavier and more comforting
Higher in refined carbohydrates
Lower in fresh, raw foods
This can influence digestion, gut balance, and how steady or sluggish energy feels across the day. Many people naturally shift toward warm, cooked foods in winter, which can be supportive when combined with plenty of vegetables, fibre, and fluids.
5. Cold and flu season patterns
Winter is often referred to as “cold and flu season”. This reflects patterns seen in many countries where:
People gather indoors more often
Viruses can remain stable for longer in cooler, drier air
Sleep, stress, and diet may be less consistent
It’s important to note that not everyone will experience frequent colds or flus, but understanding these patterns helps people make more intentional choices about rest, hygiene, and daily routines.
🥗 Nourishing the body with seasonal nutrition
Winter is a great time to focus on nutrient‑dense foods that support general wellbeing. Many people naturally gravitate toward:
Citrus fruits and berries – a source of vitamin C and antioxidants
Leafy greens – for folate, magnesium, and other micronutrients
Broths and warming soups – gentle on digestion and hydrating
Fermented foods – such as sauerkraut, kimchi, yoghurt, or tonics
Herbal teas – a soothing way to increase fluid intake
These foods provide vitamins, minerals, antioxidants, and plant compounds that help maintain everyday vitality and complement a balanced winter diet.
Inner Glow has several supplements that align with this nutritional approach - for example, Vitamin C for general immune system function or Sun Chlorella as a source of plant nutrients and chlorophyll. These fit naturally into a winter diet alongside whole foods.
🧠 Gut balance and winter wellbeing
A growing body of research highlights the connection between gut balance and overall wellness. The gut is involved in:
Digesting and absorbing nutrients
Interacting with the immune system
Communicating with the brain via the gut–brain axis
During winter, when diets shift and activity levels change, many people choose to include fermented foods or probiotics to help maintain digestive comfort and regularity.
A fermented tonic like Vita Biosa is a great example of a naturally fermented, probiotic‑rich product that supports everyday gut balance.
Research suggests that:
The gut microbiome can change with seasonal eating patterns
Fermented foods may help support microbial diversity
Gut health is linked to mood, energy, and overall resilience
This makes gut‑supportive habits particularly relevant during the colder months, when people may be more prone to heavier meals and less movement.
🔥 Warming herbs, circulation and comfort
Traditional herbal systems often emphasise warming botanicals during winter. Herbs such as:
Cayenne
Ginger
Garlic
Hawthorn
have long histories of use in supporting warmth, circulation, and general vitality, especially in colder weather.
Dick Quinn’s Heart Food contains these classic herbs, making it a great example of traditional winter botanicals.
Modern research has explored how some of these herbs:
Are used traditionally to support digestive comfort
Are associated with a subjective sense of warmth
Fit naturally into winter cooking (soups, stews, teas, and tonics)
Including warming herbs in food and daily rituals can be a simple way to align with the season.
😴 Stress, sleep and the nervous system in winter
Winter can also bring changes in routine that affect the nervous system:
People may stay up later indoors but still wake early for work
Screen time often increases as outdoor time decreases
Stress can build up around work, family, and end‑of‑year demands
Sleep and stress are closely linked to how people feel day‑to‑day. Research shows that:
Consistent, good‑quality sleep supports immune function and mood
Chronic stress can influence how the body responds to everyday challenges
Relaxation rituals - like a warm drink, gentle stretching, or reading - can help signal to the nervous system that it’s time to unwind
Building simple, repeatable evening routines can make winter feel more restorative rather than draining.
💧 Hydration, movement and daily rituals
Winter wellbeing isn’t just about nutrition or supplements. People often feel better when they:
Stay hydrated – cold weather can be surprisingly dehydrating, especially with heating
Maintain consistent sleep routines – going to bed and waking at similar times
Get fresh air and sunlight when possible – even short walks can help
Keep moving, even gently – walking, stretching, or light exercise
Create grounding daily rituals – such as a morning tea, journaling, or breathing practices
These habits help support energy, mood, and overall resilience throughout the season. They also complement any nutritional or herbal choices people make.
🌟 A balanced approach to winter
Winter doesn’t have to feel heavy or draining. With a focus on:
Nourishing, seasonal foods
Gut balance and fermented foods
Warming herbs and traditional botanicals
Hydration, movement, and rest
Simple, grounding daily rituals
people can support their wellbeing naturally throughout the colder months.
Inner Glow’s range - including Vitamin C, Sun Chlorella, Vita Biosa, and Dick Quinn’s Heart Food - can help support you to better health during this challenging season for our bodies.
📘 References — Winter Wellbeing & Seasonal Health
General Immune Function & Seasonal Wellbeing
Calder PC. “Nutrition and immunity: lessons for COVID‑19.” Nutrients. 2020.
World Health Organisation. “Seasonal patterns of illness and general health guidance.” WHO Health Topics.
Harvard T.H. Chan School of Public Health. “Immune system and nutrition - an overview.”
Vitamin C & Nutritional Support
Carr AC, Maggini S. “Vitamin C and immune function.” Nutrients. 2017.
Naidu KA. “Vitamin C in human health and disease is still a mystery.” Nutrition Journal. 2003.
National Institutes of Health (NIH). “Vitamin C - Fact Sheet for Consumers.”
Gut Microbiota & General Wellbeing
Thursby E, Juge N. “Introduction to the human gut microbiota.” Biochemical Journal. 2017.
Valdes AM et al. “Role of the gut microbiota in nutrition and health.” BMJ. 2018.
Marco ML et al. “Health benefits of fermented foods: microbiota and beyond.” Current Opinion in Biotechnology. 2017.
Fermented Foods & Probiotics
Rezac S et al. “Fermented foods as a dietary source of live organisms.” Frontiers in Microbiology. 2018.
Tamang JP et al. “Fermented foods in a global age.” Comprehensive Reviews in Food Science and Food Safety. 2020.
Hill C et al. “The ISAPP consensus statement on probiotics.” Nature Reviews Gastroenterology & Hepatology. 2014.
Traditional Warming Herbs & Circulatory Botanicals
Srinivasan K. “Biological activities of red pepper (Capsicum).” Critical Reviews in Food Science and Nutrition. 2016.
Grzanna R, Lindmark L, Frondoza CG. “Ginger - an herbal medicinal product with broad actions.” Journal of Medicinal Food. 2005.
Edwards JE et al. “Hawthorn (Crataegus spp.): A review of traditional uses.” Journal of Ethnopharmacology. 2012.
Lifestyle Factors: Sleep, Hydration & Movement
Irwin MR. “Sleep and immune function.” Current Opinion in Immunology. 2019.
Popkin BM et al. “Water, hydration and health.” Nutrition Reviews. 2010.
Warburton DE et al. “Health benefits of physical activity.” CMAJ. 2006.
innerglowhealth
