Winter is an invitation to slow down. Here’s why.

As the days grow shorter and the temperatures drop, many start to feel the seasonal shift – lower energy, dips in mood and those frustrating immune niggles that seem to come out of nowhere. But what if these weren’t signs that something’s wrong, but gentle nudges from your body asking for a different pace and perhaps some more nourishment for body, mind and soul?

Winter has long been seen as a time for retreat and rest. Traditionally, it was a season of hibernation and inward reflection – an opportunity to recalibrate. Yet in modern life, we often ignore these cues. We push through the fatigue, overcommit and stay up late even when our body is quietly begging us to slow down. When we don’t honour these signals, our health can take a hit. I would see this so often in clinic – people pushing through exhaustion, wondering why they’re more prone to getting sick, or why their mood has dipped and sleep has become elusive.

For me, true wellness comes back to the three pillars that underpin all my work: the nutritional (how you nourish yourself with food), the biochemical (an aspect of how your body is functioning on the inside) and the emotional (what you’re feeling, believing, perceiving, valuing and responding to). Winter invites us to nourish all three. From a nutritional standpoint, this is the season to prioritise warm, grounding meals – slow-cooked stews, broths, roasted root vegetables, warming spices like ginger and cinnamon. These foods not only support your digestion, but also help maintain your inner warmth and vitality.

Biochemically, your immune system relies heavily on your gut health, nutrient status and sleep. Around 70% of your immune cells reside in the gut, so nurturing your microbiome with fermented foods, fibre-rich vegetables and mindful eating can be a powerful act of self-care. And sleep – the most overlooked pillar of immunity – often needs more attention in winter. Use the darker evenings to your advantage. Wind down earlier, dim the lights, avoid screens before bed and create a gentle, predictable sleep routine.

Emotionally, winter gives us permission to be still. To reflect. To tend to the parts of ourselves we’ve perhaps ignored in the busy-ness of the warmer months. It’s a beautiful time to lean into journaling, gentle movement, breathing practices or simply doing less. remember that slowing down is not laziness – it can be so very wise.

If you find yourself feeling more emotional in winter, know that you’re not alone. Reduced sunlight can influence a range of neurotransmitters and the production of certain hormones, some of which play key roles in mood stability. This makes it even more important to support your body with nourishing, real food, movement and the right nutrients.