The Winter Wellness Checklist: Are You Doing These 5 Things?

Winter is cozy… until it's not. It's easy to feel run-down and out of sync between cold weather, shorter days, and cold & flu season. But staying well this Winter doesn't have to be complicated. With a few simple, science-backed habits, you can support your immune system, boost your energy, and feel your best, even when it's dark by 5 p.m.

Here's your Winter Wellness Checklist:

1. Fuel Your Body With Immune-Supporting Foods

Comfort food doesn't have to mean unhealthy. Winter is the perfect time for hearty, nourishing meals to support your immune system.

What to do:

• Load up on colourful root and Winter veggies like carrots, sweet potatoes and kale.

• Include foods rich in vitamin C, like citrus, capsicum, parsley and kiwi fruit.

• Add immune and circulation-boosting herbs like garlic and ginger and fermented foods like yogurt or kimchi to your meals for a natural immune boost.

2. Move Your Body Regularly

It's tempting to hibernate on the couch until spring, but regular movement boosts circulation, supports immune health, and helps fight the Winter blues.

What to do:

• Bundle up for a walk outside, as fresh air does wonders. Aim for at least 30 minutes per day.

• Try indoor options like yoga, dancing, or online fitness classes.

• Even 15 minutes a day makes a difference!

3. Make Sure To Get Enough Vitamin D

During the sunny summer, your skin naturally makes vitamin D from sunlight. But in Winter, that production drops significantly. Low vitamin D has been linked to fatigue, low mood, and a weakened immune system.

What to do:

• Get outside when the sun is out; even a brisk walk at midday can help. Or expose your belly to the sun for 20 minutes in your backyard daily.

• Eat vitamin D-rich foods like salmon, sardines, mackerel, egg yolks, and red meat.

• Consider a daily vitamin D supplement if you have a history of low levels or have had a blood test showing you are low. Vegetarian individuals and those with darker skin or who live in cooler states may also be at higher risk.

4. Prioritise Sleep

Shorter days can actually be a gift. You may see it as nature's way of nudging us toward more rest. Getting enough sleep is important, even when you are busy. Quality sleep is essential for a healthy immune system, stress management, and hormone balance.

What to do:

• Aim for at least 7–9 hours of sleep per night.

• Stick to a consistent sleep-wake schedule.

• Avoid screens at least 30 minutes before bed to help your body wind down and aid in falling into deep sleep.

5. Stay Hydrated

We often drink less water in Winter because we're not sweating as much, but indoor heating, dry air, and warm beverages like coffee can dehydrate you quickly. Staying hydrated even when it's cold is essential, as your body's enzymatic processes rely on being hydrated. Being dehydrated can make you fatigued.

What to do:

• Aim for 6–8 cups of water daily (herbal teas count!).

• Add lemon, cucumber, or mint to make water more appealing.

• Use a humidifier at home to combat dry air.

Small Steps Create Big Benefits

You don't need to overhaul your life to feel good this Winter. Check-in with these five wellness basics. Are you nourishing yourself? Moving your body? Supporting your immune system? Getting enough rest? Hydrating?

A little intention goes a long way in keeping you healthy, energised, and thriving through the year's coldest months!