As the days grow shorter and the temperature drops, winter invites us to get cozy. But winter also presents challenges to your wellness – making it harder to sleep, feel energized and stay healthy. That's why we've created this comprehensive guide to winter health – to help you and your loved ones thrive this winter. More than a list of healthy lifestyle tips, this is your personal guide to winter wellness, filled with science-backed facts to help you feel your best. Come cozy up with this friendly guide and explore ways to enhance your winter health.
A Guide to Winter Health and Better Sleep
Embrace the quiet. Winter's darkness naturally encourages us to slow down and rest. It’s something we don’t tend to focus on – the importance of taking time to allow our bodies to rejuvenate. It starts with quality sleep. Research suggests we may need more sleep in the dark, cold winter than we do in the summer. Yet, winter’s shorter days and longer nights can sometimes disrupt our natural sleep patterns. Let’s start this guide to winter health will some tips to get better sleep.
- Create a Haven: Your bedroom should be a sanctuary for rest. Cool, dark, and quiet spaces are more conducive to sleeping. Consider blackout curtains, a white noise machine, and a fan to create a better sleep environment.
- Consistency is Key: To help regulate your body’s internal clock, aim to go to bed and wake up around the same time each day, even on weekends.
- Bedtime for Kids: Children also benefit from a consistent bedtime routine. A warm bath, a bedtime story, and some quiet cuddle time can help them settle down for a good night's sleep.
- Establish a Bedtime Routine: Help your body wind down before bedtime. It can start with disconnecting from screens and engaging in calming activities, such as a warm bath, a cup of herbal tea, or reading a book. A shift to calm activity can signal to your incredible body that it's time to sleep. For some, a melatonin supplement helps to reset their sleep-wake cycle.
More Energy: Tips to Thriving Through the Darker Days of Winter
Your body notices the fewer hours of sunlight during winter days. It can affect your mood and energy levels. It's not uncommon to feel a little down during this time of year. But don't worry, this guide to winter health has some bright ideas and everyday tips to help you thrive with more energy.
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Stay Active: When it's cold and dark outside, it can be tempting to hibernate. In fact, 64% of Canadians are inactive in the winter, while only 34% of us are inactive in the summer, says research. But staying active is one of the best things you can do for your winter health. Don’t forget to hydrate when being active this winter – it can help you avoid fatigue.
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Embrace the Outdoors: Don't let the cold weather scare you away from outdoor activities. With the right gear, you can enjoy ice skating, skiing, snowshoeing, or simply a brisk walk in a winter wonderland.
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Bring the Fun Indoors: On days when it's just too cold to venture outside, there are plenty of ways to boost your energy by being active indoors. Try an online yoga class, have a dance party in your living room, or visit an indoor climbing gym. Better yet, get a workout buddy - it's easier to stay motivated when you have a friend to exercise with.
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Nutrients for Energy: Your body can make energy when it has micronutrients it needs (B vitamins, vitamin C, iron, magnesium and zinc). Found in whole grains, leafy greens, fruits, and vegetables, making healthy eating choices can mean more energy. Vitamin B12 can be challenging to get enough of as it’s only found naturally in animal products (meat, dairy, eggs), and some adults have trouble absorbing it. Need a little help? We’ve got you covered with quick dissolve Vitamin B12.
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More Sun: Make an effort to get outside for at least 15-30 minutes each day, especially during daylight hours. If you struggle with sleep in the winter, try a morning dose of sunlight to help your body’s internal clock. Feeling sleepy at work? Try a brisk walk during your lunch break - exposure to some light can do wonders for your winter health.
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Vitamin D: With less sun exposure, our bodies produce less Vitamin D, which is important for mood and immune function. Speak with your healthcare practitioner about whether a Vitamin D3 supplement is right for you and your family to optimize your winter health.
Note: In Canada, inadequate vitamin D intake is common, although lower among supplement users. Dietary guidance advises vitamin D supplementation for people ≥2 years old of 400IU who do not consume a daily food source of vitamin D, such as fortified milk or margarine.
Immune Support for Cold n’ Flu Season
'Tis the season for sniffles and sneezes - nourish your defenses and give your immune system the support it needs this winter. Here’s some tips on ways you can support your immune system:
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Eat the Rainbow: Fill your plate with a variety of colorful fruits and vegetables. These are packed with vitamins, minerals, and antioxidants that support the immune system. Great sources of vitamin C, which supports immune function, include citrus fruits, dark leafy greens, and bell peppers. It’s in you to thrive – we’re here to help with Nature’s Bounty Vitamin C, Zinc + Vitamin C and Zinc Gummies.
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Hydrate: It's easy to forget to drink enough water when it's cold outside, but staying hydrated is crucial for winter health. Water helps your body in many ways, including helping keep the mucus in your nose moist enough to trap viruses in the air you breathe - a key part of your immune defense. Herbal teas, nutritious soups, fruits, and vegetables can also help you stay hydrated.
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Hand Washing: Frequent hand washing can help slow the spread of colds and flus. It’s not just a good habit for kids – this winter get the whole family to practice immune supporting habits: wash your hands frequently, get plenty of sleep, and eat more veggies.
Gut-Friendly Holidays: Guide to Winter Gut Health
A guide to winter health would not be complete without tips to help you navigate the season’s holiday feasts and sugary treats. Go ahead and enjoy indulging in the many winter holidays but know all those rich foods and sugary treats can take a toll on the digestive system. Here are some gut health tips to help:
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Mindful Eating: Savor each bite of your holiday meals, chewing slowly. Put down the screens at mealtime. Mindful eating allows your brain the space it needs to ensure it’s on the same page as your digestive system, helping you avoid overeating.
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Find Fiber: Amidst the holiday treats, sometimes we forget about fiber. Fiber-rich foods like whole grains, legumes, and vegetables help keep your digestive system running smoothly. If the treats are adding up, findmore fiber to your plate: add fruit to your breakfast or more veggies to your dinner plate to support your gut health.
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Hydrate: Drinking plenty of water can help prevent constipation and keep your digestive system moving well.
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Probiotics: A healthy gut is a key player in digestion. You can nourish your gut with foods rich in plant-fibers, and eat fermented foods (yogurt, kefir, and sauerkraut) which are sources of beneficial microbes, called probiotics. For those looking for some additional help, there’s Nature’s Bounty Acidophilus and Probiotic Gummies.
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Post-Meal Movement: The couch is appealing after a big meal but try going for a short walk instead. Gentle movement can aid digestion and help you feel less bloated.
How to Be Healthy in Winter: Your Essential Checklist
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Eat Your Veggies: Nourish your body with healthy foods this winter to support your immune and gut health.
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Prioritize Sleep: More energy comes from good sleep.
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Be Active Outside: Movement and sunlight are key to optimizing your winter health.
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Supplement Smartly: Fill any nutritional gaps this winter.
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Embrace the Season: Savor the joyful moments and remember – it’s in your nature to thrive!
This winter, we invite you to embrace the season with a renewed focus on your well-being.
References:
Seasonal variation in leisure-time physical activity among Canadians. Can J Public Health. 2007 May-Jun;98(3):203-8.
Vitamin D Intakes of People Living in Canada: An Assessment Using Disaggregated Population Data from the 2015 Canadian Community Health Survey - Nutrition. J Nutr. 2025 Jul;155(7):2132-2143
Vitamin D – Government of Canada. Health Canada, 2025.
Seasonality of human sleep: Polysomnographic data of a neuropsychiatric sleep clinic. Frontiers 2023 Feb 13; 17.
A comprehensive review of probiotics and human health-current prospective and applications. Front Microbiol. 2025 Jan 6;15:1487641.
Featured Winter Health Products:
Vitamin D3
Zinc + Vitamin C
Probiotic