Winter in the Pacific Northwest brings chilly temperatures, abundant rain, and shorter days. It can be as challenging as it is beautiful, with fewer opportunities for outdoor activities and sunlight. But don’t worry—there are plenty of unconventional ways to stay healthy while making the most of the season. Whether you’re new to naturopathic principles or just looking for fresh ideas, here are our suggested health tips for winter that will show you how to thrive during these cold, wet months. 

1. Prioritize Morning Sunlight 

With January’s average high temperature hovering around 28° to 32°F (and even colder overnight), staying outside can feel daunting. However, sunlight is vital for our mental health and Vitamin D levels. Bundle up and sneak outside in the morning when there’s maximum daylight. Even a brisk 15-minute walk can work wonders for your mood and help combat Seasonal Affective Disorder (SAD). 

Pro Tip:

If the weather won’t cooperate or the sunlight is scarce, invest in a light therapy lamp as a backup to brighten your mornings! 

2. Create Rainy Day Rituals 

Expect over half the month to be filled with rain (an average of 17-18 days of precipitation per winter month). Rainy days don’t have to be dreary if you plan activities to nurture yourself. Cozy up with a book, sip an extra cup of tea, toss on your warmest socks, and enjoy comforting, healthy foods like veggie chili or chicken soup. 

Pro Tip:

Choose screen-free moments before bed to wind down. Reading or journaling pairs perfectly with the soothing sounds of falling rain. 

3. Explore Winter Activities 

If you’re a fan of winter sports, skiing and snowboarding are excellent cardiovascular workouts. Not your thing? Try bird-watching! The Skagit River is a fantastic spot for eagle-watching, combining fresh air with mindful observation. If you’re more urban-oriented, explore city walks by visiting local coffee shops, and bookstores, or arranging a weekly walking date with a friend in a nearby park. 

Pro Tip:

Don’t underestimate the power of a walk, even on cloudy days. It’s a simple yet effective way to stay active and boost your mood. 

4. Start Gardening Early 

Who says gardening is only for spring? Winter is the perfect time to plan your vegetable garden. Begin indoors with seed trays for crops like kale, broccoli, and lettuce. Not only does gardening beat the winter blues, but fresh, nutrient-rich veggies will be your tasty reward come springtime. 

Pro Tip:

Set up grow lights in January to ensure your seedlings thrive, even during the darkest months. 

5. Boost Your Hydration 

Cold weather can mask your thirst, so it’s important to stay hydrated. Warm beverages like herbal teas and cider not only keep you hydrated but also cozy. Just be cautious with caffeinated drinks—too much caffeine can contribute to restlessness and anxiety. 

Pro Tip:

Try adding a slice of fresh ginger or lemon to your tea for added health benefits, like better digestion and immunity support. 

6. Commit to Movement 

Exercise is your ticket to a strong immune system, better circulation, and a happier mind. Try joining a fitness class to stay consistent, or commit to a home workout routine. Even daily stretches or yoga can help improve body circulation and fend off winter lethargy. 

Pro Tip:

Endorphins from exercise also help combat winter blues, leaving you energized and satisfied. 

7. Reduce Your Stress Levels 

Stress weakens your immune system, leaving you vulnerable to colds and the flu. This winter, practice saying no to overcommitting and focus on the things that prioritize your health. 

Pro Tip:

Set aside time for stress-relieving activities like meditation, breathing exercises, or journaling to maintain balance during the hectic winter season. 

8. Get Proper Sleep 

A peaceful night’s sleep is a winter essential. Short days call for extra care when it comes to creating healthy nighttime routines. Turn off screens an hour before bed, grab your fluffiest pillows, and cozy up under warm blankets. 

Pro Tip:

Sleep masks can block out morning light on rare sunny winter mornings, or your partner’s lit up screens, ensuring your rest isn’t disrupted. 

9. Practice Mindful Hygiene 

Winter—and cold and flu season—means being extra vigilant with hygiene. Wash your hands frequently, sanitize high-touch surfaces like door handles, and consider wearing a mask in crowded indoor spaces to prevent spreading illnesses. 

Pro Tip:

Keeping hand sanitizers at commonly used entrances and exits can make it easy to build good habits. 

10. Indulge in Heartwarming Foods 

Warm up with nourishing meals like roasted veggies, hearty vegetable soups, or homemade bread. Winter foods not only comfort you but also boost immunity. Lean towards fruits, vegetables, proteins, and whole grains to fuel your body on frosty days. 

Pro Tip:

Add immune-boosting ingredients to your meals, like garlic, turmeric, and ginger, to fight off seasonal bugs. 

Thrive This Winter Season 

Armed with these unconventional tips, it’s time to make the most out of the Pacific Northwest’s cool and cozy winters. From morning sunlight to gardening prep, each small step can make a significant impact on your health and happiness. Need help staying on track? Explore more naturopathic wellness solutions to keep thriving this winter! Explore your options today with your FREE Discovery Call!