Staying healthy in winter often starts with simple, steady habits that help your body handle colder temperatures, shorter days, and the increased spread of seasonal viruses. Self care is not selfish, and start with yourself. I just share my simple things and habits in winter time, that leave me cold, flu and virus free.
Winter brings a unique set of challenges for both the body and mind, and staying healthy during this season often requires a bit more intentional care. As temperatures drop and daylight hours shrink, the immune system can become more vulnerable, making it important to adopt habits that keep you strong and balanced. Healthy body equals healthy mind and other way round.
One of the simplest ways to support your health is by dressing appropriately—layering warm clothing is better than having one big thick jumper, covering your head and hands, and choosing moisture-wicking fabrics can help regulate body temperature and prevent the stress that rapid temperature changes place on your system.
It also applies on anything such as physical movement, the stretching of the muscles is essential for any jogging or speedy walking, but keeping yourself warm and cosy in your own comfort zone is essential. It applies on the night time as well. If you feel you need the bed socks or an extra duvet, a blanket, use it, even for your own need.
Make sure you get fresh air outside as well as inside. It starts with the opening the window in the morning for at least 5 minutes and having the bedding open, aired. So during they day any supply of fresh oxygen for the brain and the organism is a must, but the best thing to do is having the walk outside. Also for getting that important vitamin D and any rare ray of sunshine. It boots the mood as well. It is not a rocket science and German-Czech love of bureaucracy how much and often the windows have to be air conditioned, but make sure you open them for a brief moment and once in while. Definitely in the morning. Five minutes does not cost so much for the heating expenses.
Maintaining movement is another important part of winter. Although cold weather can make it tempting to stay indoors and be less active, even light daily exercise like walking, stretching, or home workouts improves circulation, boosts mood, and strengthens the immune system. Getting outside during daylight hours can make a big difference. The dog walking, chasing the kid, food shopping in the local supermarket, opting for the longer walk to the bus stop count. The exposure to natural light helps regulate your sleep cycle, improves vitamin D levels, and reduces the sluggishness that sometimes accompanies gloomy weather.
Sleep itself becomes especially important in winter; consistent, high-quality rest allows your body to repair, regenerate, and stay more resistant to illness. This vitamin S applies also for anything that is about sharing and having a human bond, so yes, for the intimate moments as well. Make sure you have 7-8 hours of undisturbed sleep, as an older person possibly less, but your body gets a proper rest and a switch off. Maybe it applies on no electronic gadgets in close proximity, no watching TV in the bed. I have the bed only for these vitamin S, and when you are ill. My phones are at least 2 metres away from my sleeping zone and I do not bother at least 1,5 hour prior my bedtime or wake up to have a look on these devices? The emails? They will wait at 9am. Also in the home office. The TV or a movie screening in the cosy sofa settings? Yes, the sofa settings etc.
Practicing simple hygiene habits such as frequent handwashing is a key. Not speaking about freakish OCD and disinfecting touched surfaces or my hands after each time, but definitely after these important times. Having a hand sanitiser or at least wet wipes, finding the way to the public loos for hand washing can significantly reduce the risk of seasonal infections if you are in Central London, on the business trip or just out of your home for long hours, travelling on the public transport.
At the same time, nourishing yourself with warm, nutrient-dense foods like soups, stews, whole grains, and seasonal vegetables provides steady energy and supports immune function. I top up on the oranges, the basic lifeline are the apples and lemon, cabbage such as a sauerkraut. I will show you my home remedies and food in next post that I use as my prevention for the upcoming winter. Winter produce such as citrus fruits, leafy greens, and root vegetables offer valuable vitamins that can help your body fight off infections. Having warm and home cooked food is a good way to stay healthy and build strong immunity from inside. It gives the proper nutrition to our bodies and I like heavier, earthier food in the winter rather than in the summer, but having your diet adjusted to your liking and tastes is the most important thing. Sharing is caring, so sharing the food such as sit down lunch or at least once per week having a weekend dinner count more than gulping on another take away by the TV and the sofa.
Hydration, often overlooked in colder months, remains essential; dry indoor air can dehydrate you without you realising it, so drinking enough water, herbal tea, or broth helps keep your skin healthy and your respiratory system functioning well. If you like any festive drinks and hanging out with your work colleagues, friends or relatives, go for it, with the moderation. Social bonding and any teamwork help to maintain our healthy side for the body and mind. Any latte, hot chocolate, masala chai afternoon tea, having me me time with just a simple cuppa of tea count. So with any beverage, electrolyte for the running and the exercise or just sipping on the water.
Beyond physical habits, winter health also involves caring for your emotional well-being. Shorter days and colder weather can affect mood, so staying connected with loved ones, engaging in activities that bring joy, from your hobbies, sport to the meet ups, and managing stress through mindfulness or relaxation (whatever floats your boat) help maintain a positive outlook. Making small adjustments—like keeping your living space cosy, adding warm lighting, or spending time on hobbies, go out, for the walk, visit the cinema, the friends —can also support mental balance.
When all these elements come together, they create my simple approach that helps me move through the winter months with strength, comfort, and steady health.
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