A few years ago, I read Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May. While I can’t recall every detail, its core message—embracing the need to slow down during winter—has stayed with me.
Winter is part of life’s natural rhythm. Much of nature slows down or goes dormant during this season. While we humans don’t hibernate (though some days I wish we could!), our bodies do have unique needs during winter.
Unfortunately, modern society often works against our biology and circadian rhythms, keeping us in a state of imbalance. Coming off the holidays can make this even harder—less sun, reduced movement, fewer fresh fruits and vegetables, and more time indoors create the perfect storm for:
- A weakened immune system
- Hormonal imbalances
- Brain chemistry disruptions
- Increased inflammation
- Heightened pain in vulnerable areas
- Structural issues like poor posture, weakness, and joint imbalances
But winter doesn’t have to be a time to merely survive—it can be a season to thrive. Here’s how:
1. Seek Light (But Only During the Day)
Start your mornings with 10–15 minutes of natural light exposure, preferably outdoors. If that’s not possible, using a light therapy lamp can help regulate your circadian rhythm. I personally use an alarm clock that gradually brightens my room 30 minutes before I wake.
In the evening, reduce blue light exposure by avoiding screens an hour before bed and keeping your phone out of the bedroom. These small steps help support restful sleep and overall well-being.
2. Cut the Sugar
Once your brain is primed for sugar, it craves more. The problem? Our bodies aren’t built to handle the excessive sugar load in processed foods, especially during the holidays. Excess sugar contributes to inflammation, weakens the immune system, and disrupts brain chemistry, mood, and digestion. Reducing sugar intake can help you feel clearer, healthier, and more balanced.
3. Eat in Season
Focus on seasonal produce. While it’s more challenging in winter, nature provides exactly what we need: citrus fruits rich in vitamin C (essential for immune support) and root vegetables that store nutrients and energy from the sun. Eating seasonally nourishes our bodies in alignment with nature’s cycles, supporting immune function and energy levels.
4. Move Your Body
Unlike bears, humans aren’t meant to hibernate. Movement is critical for bone health, brain function, hormone regulation, and detoxification. Physical activity keeps circulation strong, strengthens the immune system, and supports overall health.
Incorporate safe, heart-pumping movement into your routine, along with strength training. Even small, consistent efforts can yield big benefits. If movement causes pain or injury, focusing on core strength and proper alignment can help restore structural health.
Embracing Winter as a Time for Renewal
Instead of resisting winter, we can learn to move with it. This season offers an opportunity to slow down, nourish ourselves, and tune into what our bodies need. When we align with nature’s rhythm, we find a sense of ease, balance, and well-being—even in the colder months.
So rather than just pushing through winter, what if we embraced it as a time for restoration? A time to care for ourselves in ways that support both our present and future health?
Wintering is not about withdrawal—it’s about wisdom. And when we listen to our bodies, we give ourselves the best chance to thrive in every season.
Wintering is a time to practice leaning into the unknown, resting, and preparing for what’s ahead.
Katherine May (Author, Wintering: the Power of Rest and Retreat in Difficult Times)