person walking in the snow in winter

Warm Tea, Vitamin D, & Eating Seasonally: Holistic Wellness Ideas to Get You Through Winter

As the frigid, dark days of winter linger on, the need for comprehensive self-care becomes even more crucial. Awakened Path Counseling advocates for a holistic approach to well-being, acknowledging the intricate connection between the mind, body, and spirit. Today, we will delve into the intricacies of winter self-care, exploring activities, snacks, and foods, while shining a spotlight on their impact on mental health. Join us on this journey through warm tea, vitamin D, and seasonal eating to foster healthy holistic living during the winter months.

Immune System Boosts

The winter season often comes hand in hand with a surge in illnesses, making it imperative to fortify our immune systems. Let’s take a more in-depth look at activities and foods that not only bolster immunity but also contribute to mental well-being:

Cold-Weather Exercise

While the winter chill may tempt us to hibernate indoors, embracing cold-weather exercises can be invigorating for both body and mind. Engage in brisk walks through snow-covered landscapes, try out that hot yoga class, or indulge in a friendly snowball fight. Physical activity is not only essential for immune system support but also a powerful tool for maintaining mental health. The release of endorphins during exercise contributes to improved mood and reduced stress levels.

The Wim Hof Method

The Wim Hof Method, developed by Dutch athlete Wim Hof, combines specific breathing techniques, cold exposure, and meditation to purportedly enhance physical and mental well-being. The method gained popularity for its claims of various health benefits, including improved immune system function.

Vitamin C-Rich Snacks

Seasonal snacks rich in vitamin C play a dual role in immune system support and mental health. Citrus fruits, bell peppers, and strawberries are not only delicious but also powerful allies in warding off seasonal blues. The antioxidants in these foods contribute to overall well-being, promoting mental clarity and a positive mindset.

Restorative Sleep

Quality sleep is a cornerstone of immune support and mental resilience. Establishing a bedtime routine that includes calming teas like chamomile or lavender can significantly enhance sleep quality. Beyond its immune benefits, restorative sleep is integral to maintaining emotional balance and cognitive function. A well-rested mind is better equipped to navigate the challenges of the winter season.

Herbs & Teas

There’s nothing like the soul-warming comfort of warm tea on a cold, dreary day. The therapeutic power of herbs and teas extends beyond physical health, influencing mental well-being in profound ways. Let’s explore how these natural remedies can become integral components of your winter routine:

Echinacea Tea

Echinacea, renowned for its immune-boosting properties, also serves as a herbal remedy for stress relief. Sipping on a warm cup of echinacea tea becomes more than a simple act of immune support; it transforms into a ritual of self-care, fostering a sense of tranquility and mental resilience.

Ginger Infusions

Nothing seems to fight off the winter chill like some ginger-infused warmth. Beyond its anti-inflammatory properties, ginger tea becomes a comforting elixir for the soul. The grounding nature of ginger can have a calming effect on the mind, offering respite from the winter hustle and bustle. Incorporating this tea into your routine provides both physical and mental benefits, creating a holistic approach to well-being.

Chamomile for Relaxation

Chamomile, with its calming effects, transcends its role as a simple herbal tea. It becomes a conduit for relaxation, offering a moment of reprieve amid winter’s demands. The connection between chamomile and mental health is undeniable, as it helps alleviate stress and anxiety. Consider weaving chamomile tea into your daily rituals to cultivate a serene mental space.


In the quest for holistic well-being, supplements can play a vital role in addressing nutritional gaps and supporting mental health. Let’s delve into the specifics of two key supplements—vitamin D and omega-3 fatty acids:

Vitamin D for Sunshine Deficiency

The winter season often translates to reduced exposure to sunlight, leading to a potential deficiency in vitamin D. Supplementing with vitamin D becomes crucial not only for immune support but also for mental health. Research has linked adequate vitamin D levels to a balanced mood, making it an essential component of holistic well-being during the winter months.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in abundance in certain supplements, contribute significantly to brain health. Beyond their physical benefits, these supplements become integral to a nutritionally balanced lifestyle. The impact of omega-3s on mental well-being is profound, with studies suggesting a positive correlation between their consumption and mood regulation. Including omega-3 supplements in your winter wellness routine becomes a proactive step toward supporting both body and mind.

Seasonal Foods & Recipe Ideas

woman with ginger tea looking out the window

Eating seasonally is a holistic approach that supports local agriculture and provides a bounty of nutrient-dense options beneficial for mental health. Eating seasonally refers to the practice of consuming foods that are naturally harvested during a specific time of the year. This approach aligns with the natural growing cycles of various crops, promoting sustainability, freshness, and optimal nutritional content in your diet. The concept emphasizes the importance of enjoying foods when they are in abundance and at their peak flavor and nutritional quality. 

During winter in New Jersey, less produce is locally available, but there are still several seasonal foods to choose from. Here are some examples of seasonal foods available in the area in winter:

  • Root Vegetables like carrots and beets
  • Cruciferous Vegetables, such as cabbage and Brussels sprouts
  • Winter Squash, including butternut squash and acorn squash
  • Citrus Fruits
  • Apples
  • Parsnips
  • Onions and Garlic
  • Hardy Leafy Greens like kale and collard greens
  • Mushrooms

Let’s explore creative ways to incorporate seasonal foods into your winter meals:

Winter Squash Delight

Butternut and acorn squash, staples of the winter season, offer a wealth of nutrients. From soups to stews and roasted dishes, these vegetables contribute to overall well-being. The beta-carotene in winter squash supports immune function and preparing and savoring these dishes can become a mindful practice, promoting mental clarity.

Citrus Salad Burst

Crafting a vibrant citrus salad using seasonal fruits adds a burst of flavor and health to your winter menu. Oranges, grapefruits, and pomegranates provide a vitamin C boost for immune support. The refreshing nature of citrus fruits invigorates the senses, creating a sensory experience that positively influences mood.

Hearty Bean Stew

A hearty bean stew with seasonal vegetables becomes a nutritious and comforting winter meal. Beans, rich in protein and fiber, contribute to balanced nutrition in mental health. The act of preparing and indulging in such a comforting meal fosters a holistic connection between nourishment and well-being, promoting a sense of fulfillment.

Moving Your Body When It’s Cold Outside

Physical activity is a cornerstone of holistic well-being, and the winter chill should not deter you from staying active. Let’s explore creative ways to keep your body moving during colder days.

Indoor Workouts

Embrace indoor workouts like yoga or pilates to maintain physical and mental flexibility. These activities not only provide a respite from the cold but also contribute to a balanced lifestyle. The mindful nature of practices like yoga enhances mental clarity and emotional resilience, creating a harmonious synergy between body and mind.

Winter Sports

Instead of hibernating indoors, consider embracing winter sports like ice skating or skiing. These activities not only keep you physically active but also inject an element of joy and exhilaration into the winter season. The rush of endorphins from such activities has a direct impact on mental well-being, creating a positive feedback loop of physical and emotional vitality.

Dance It Out

Turn up the heat indoors by dancing to your favorite tunes. Dancing is not just a form of cardiovascular exercise; it’s a joyful expression of movement that uplifts the spirit. The connection between dance and mental health is clear, with studies suggesting its positive impact on mood and stress reduction. Whether it’s a structured dance workout or an impromptu living room dance party, let the rhythm of movement bring you joy and stress relief.

healthy holistic food spread

Seeking Support During These Long Days

As the New Jersey winter seems to refuse to make way for the warmer days of spring, Awakened Path Counseling invites you to embrace a holistic approach to well-being. Immune system boosts, herbal remedies, supplements, seasonal foods, and mindful movement are not mere components of a winter wellness routine—they are pathways to nourishing the mind, body, and spirit. Let this season be a time of intentional self-care, where the warmth of tea, the embrace of vitamin D, and the bounty of seasonal eating guide you on a journey towards healthy holistic living.

If you could use some extra support with food and supplement planning, managing stress, facing anxious or depressed thoughts, or improving relationships in your life, schedule a time to learn more about Awakened Path Counseling.

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