A naturopath’s take on nourishment, immunity and caring for yourself this winter

As the temperature drops and the pace of life continues to speed up, winter can often feel like a season we try to push through rather than move with. But according to Emily Payne, BHSc (Naturopathy) from Nexus Naturals, winter is actually an invitation to slow down - and care for ourselves differently.

“From a naturopathic perspective, taking care of yourself in the colder months means shifting with the season,” Emily explains. “It’s about slowing down, nourishing deeply, supporting immunity and digestion, and honouring the body’s natural need for warmth, rest, grounding and overall vitality as it adapts to winter.”

The Winter Patterns That Quietly Deplete Us

Rather than resisting winter’s slower rhythm, Emily believes there’s value in leaning into it. Supporting your wellbeing during this time doesn’t need to feel complicated or restrictive - often, it’s the simplest habits that make the biggest difference.

One of the most common patterns she sees during winter is people unintentionally disconnecting from the basics that help them feel well.

“People often neglect their wellbeing by eating cold, light meals, moving less, spending too much time indoors, and overlooking early signs of lowered immunity or rising stress,” she says. “They may also sleep poorly, hydrate inadequately, under-support their skin barrier, and withdraw socially - all of which can impact mood, energy and overall resilience.”

Food as Seasonal Medicine

Food, Emily explains, becomes especially important during the colder months. Instead of seeing meals as simply fuel or convenience, she encourages thinking about food as a form of seasonal support - something that can help regulate mood, immunity, digestion and energy levels.

“Food becomes a form of seasonal medicine in winter,” she says. “Warming, nutrient-dense meals help stabilise mood, strengthen immunity, support digestion and maintain steady energy when the body needs it most.”

When it comes to ingredients and nutrients to prioritise during winter, Emily recommends focusing on both immune and nervous system support.

Key nutrients like vitamin D and vitamin C can help support immunity and energy, while ingredients like ginger, turmeric and garlic offer warming and digestive benefits that help strengthen circulation and resilience.

She also highlights medicinal mushrooms like Reishi and adaptogenic herbs like holy basil tea as supportive additions during colder months, particularly for stress, mood and immune function.

Small Rituals That Make a Big Difference

Beyond nutrition, Emily believes winter wellness is also about creating small daily rituals that help the body feel safe, rested and supported. And importantly, they don’t need to be overwhelming to be effective.

“Simple winter wellness habits I personally recommend include enjoying warm meals and getting safe morning daylight exposure to support your circadian rhythm,” she shares. “Wearing socks to bed to encourage circulation, and sipping peppermint tea with meals to support digestion are also easy, sustainable ways to care for yourself through the colder months.”

Coming Back to the Basics

For those already feeling run down or depleted, Emily says the answer often isn’t doing more - it’s returning to the foundations.

“Prioritising warm, nourishing meals, making rest and quality sleep a non-negotiable, giving yourself intentional time away from screens to let your mind reset, and practising positive self-talk can all make a meaningful difference,” she says. “The way we speak to ourselves truly shapes our neurochemistry.”

A Season for Nourishment, Not Pressure

At its core, Emily believes winter wellness is less about optimisation and more about permission - permission to slow down, soften, nourish and listen to what your body is asking for.

“I wish more people understood that winter isn’t a season to push harder,” she says. “It’s a time when the body naturally needs more nourishment, rest and gentleness. When we honour that slower rhythm instead of fighting it, our mood, immunity and energy all strengthen in a much more sustainable way.”

This winter, perhaps caring for yourself doesn’t need to look like doing more at all. Maybe it simply looks like warmth, nourishment, slower mornings, grounding meals and giving your body what it’s quietly been asking for all along.

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