Winter wellness care: 5 hacks to stay healthy and beat the cold blues

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Subscribe to enjoy similar stories. For many, winter is not a season they look forward to as it brings a host of health challenges.

Individuals with diabetes, for instance, often find that colder weather complicates blood sugar control, while those with arthritis and other orthopaedic issues may experience increased joint pain and stiffness. The season’s shorter days and longer nights can also affect energy and mood, making it essential to adjust routines to support both our physical and mental well-being.

Adapting to winter-specific needs—from nutrition and movement to mental health practices—can be crucial for maintaining resilience throughout the season Eshanka Wahi, a culinary nutrition and holistic wellness coach based in Dubai and Delhi, emphasises the importance of eating nutrient-dense foods during the colder months, especially those that bolster the immune system and counteract the lack of sunlight. “Vitamin D is especially crucial in winter, as shorter days can lead to deficiencies.

Foods like fortified cereals, mushrooms, and fatty fish such as salmon and sardines are excellent sources." She recommends adding a vitamin D supplement, ideally one tailored to individual needs as assessed by a health-care provider. Winter fruits and vegetables offer a natural supply of antioxidants that combat inflammation and enhance energy levels, so make sure to add them to your diet.

“Seasonal produce such as sweet potatoes, carrots, and dark leafy greens contain vital nutrients like beta-carotene and vitamin C, which are essential for strengthening the immune system," Wahi says. For individuals who experience flare-ups of conditions like arthritis, dietary adjustments are vital for protecting bone health and reducing