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Staying Healthy with the Seasons

We are currently in the depths of winter, the nest, a more inward and reflective time, where we seek inner warmth, take time to rest, and nourish our bodies in preparation for the next spring of our lives.  

As we nestle deeper in to the rhythms of winter our daily food and lifestyle choices play an important part in our overall health and wellbeing.  Our immune system needs an extra bit of support during these months as we become more susceptible to colds, viruses and flu.  It’s important to remember that ‘Food is medicine’ and to prioritise foods that nurture rather than deplete us, especially during the winter months. 

Seasonal nutrition is all about resilience and a slow integration of sustainable daily habits.  Nature provides us with foods that keep our bodies in balance such as root vegetables that provide a good source of slow sustained energy release.  As we move through the seasons we should be adjusting our diets to align with the weather.  For example, winter is cold, the days are short, and we tend to exercise a bit less, so we need to factor these things in to maintain balance. 

Let me share some helpful tips on what a winter plate should include to ensure that we stay nourished and our immune system stays resilient.

  1. Eat warm nourishing foods such as soups and stews which are nutritious and easy to digest.

  2. Focus on foods in season month by month such as root veg. Roots are grounding and provide us with a good source of gut loving fibre that also support energy and blood sugar balance. My favourites are beetroot, squash, sweet potato, parsnips, celeriac, carrots, and turnips.

  3. Include warming spices in your meals to support heat and digestion. Ginger, garlic, horseradish, and chilli will all add warmth to your meals.

  4. Include a wide variety of vegetables and plant foods to support your gut microbiome.  80% of our immune system is found in the gut and our gut microbes depend on the fibre and polyphenols that we obtain from eating a diverse and varied diet. Aim for 30 different plant foods a week which includes herbs, teas, different pulses and grains, spices and fruits.

  5. Include cooked whole-grains, pulses and legumes to maintain a good intake of complex carbohydrates, fibre and vitamins and minerals. Add them to soups, stews and warm salads. Quinoa, wholegrain rice, lentils, chickpeas, beans, fava, carlin peas, millet, amaranth.

  6. Prioritise proper rest and sleep, and a balanced circadian rhythm.  Go to bed early and rise with the sun to support optimal vitamin D and melatonin levels. Vitamin D is the sunshine vitamin and melatonin is the darkness vitamin. We need both to support our circadian rhythm and winter is a time where we experience deficiency's in both due to a lack of sunshine and a lack of darkness due to excessive screen time after sunset. 

  7. Optimise your vitamin D levels.  In the UK during the winter months we are not able to make enough vitamin D due to limited sunlight therefore it is important to test and supplement accordingly.  Vitamin D is an important nutrient that supports immunity, energy, and mood.

To book a 1-2-1 appointment and get your 2024 off to a great start click here to see me in person at Treat Norwich. For online consultations email me via the contact page here.

I offer a FREE 15 min call to answer any questions that you may have about any of the programmes I have on offer or to discuss you personal health goals prior to our first meeting. Email me at



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