Winter Wellness: 6 Tips To Nurture Yourself Inside and Out This Season

Winter wellness is essential for maintaining balance and well-being during a season that can feel especially challenging, particularly for women over 50.

I get it. It’s not always easy to stay on top of things when the weather turns colder.

With the shorter days, chillier temperatures, and the natural inclination to hibernate, it’s easy to feel like your usual routines are out of sync.

Joint stiffness, dry skin, and fluctuating energy levels can make winter feel even more pronounced, right? It’s almost as if everything feels a little harder to manage during this time of year.

But here’s the thing: winter also provides a unique opportunity to slow down, reset, and nurture yourself in ways that we often overlook when life picks up in the warmer months. It’s the perfect time to lean into self-care, take a step back, and give your mind, body, and spirit the attention they deserve.

By incorporating nourishing foods, staying cozy, and enjoying gentle movement, winter doesn’t have to be something to get through. It can be a season to thrive.

It’s about creating a slower, more intentional rhythm that helps you feel good inside and out, even when the weather isn’t so friendly.

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Winter Wellness Tip #1: Aligning with Nature’s Rhythm

Winter is a time when nature slows down. Trees shed their leaves, animals retreat to hibernate, and the world seems to quiet itself. In many ways, we are meant to do the same. Slow down, reflect, and restore.

For women over 50, this is especially important. We’re often navigating major life transitions like menopause or empty nesting, and with that can come a sense of emotional and physical exhaustion.

Winter offers us the chance to take a step back and recharge. This aligns perfectly with the yogic principle of Pratyahara, which is all about turning inward and withdrawing from external distractions.

One way I like to embrace this idea is by allowing myself to truly rest. Instead of feeling guilty about slowing down, I’ve learned to view it as an essential part of self-care. This doesn’t mean abandoning productivity altogether, but it does mean creating space for stillness and introspection.

Practical Tip: To support this restorative process, try setting aside a few minutes each day for quiet reflection or meditation. Whether it’s in the morning with a cup of tea or before bed, take time to sit in stillness, breathe deeply, and check in with how you’re feeling. Allowing yourself these moments of peace can help you align with the slower rhythm of winter and recharge both mentally and physically.

Winter Wellness Tip #2: Nourish Your Body

As the temperatures drop, your body naturally craves warmth. For women over 50, this can be even more important because hormonal changes from menopause can sometimes throw our internal thermostat off-kilter. Warm, nourishing foods can help bring balance and comfort during the colder months.

According to Ayurveda, winter is a time when Vata dosha (cold, dry, light energy) is dominant.

To balance this, we need to focus on foods that are warming, grounding, and easy to digest. Think hearty soups, stews, root vegetables, and spices like ginger, cinnamon, and turmeric.

I’ve found that incorporating more warming foods into my diet not only helps me feel more grounded but also supports digestion.

When we nourish our bodies with the right foods, we set ourselves up for more energy and better health.

Practical Tip: Make a big batch of veggie soup or stew at the beginning of the week, so you always have something warm and nourishing on hand. Add spices like ginger and turmeric for their anti-inflammatory properties—great for keeping joints happy and healthy!

Yoga Connection: Just as we nourish the body with warm, comforting foods, we must also nourish the mind through practices that promote stillness and balance. Consider incorporating mindful eating practices, where you savor each bite and pay attention to how the food makes you feel, both physically and emotionally.

Winter Wellness Tip #3: Hydrate and Moisturize

Dry skin is a common complaint for women over 50, and it seems to get even worse in the winter. I’ve definitely noticed that post-menopause, my skin is much drier and more sensitive. It’s frustrating, but it’s also manageable with the right approach.

First things first, we need to stay hydrated from the inside out. While it’s easy to remember to drink water during summer, in winter we tend to forget. Start your day with a warm glass of water or herbal tea to stay hydrated.

Next, consider switching up your skincare routine. Winter calls for heavier, richer moisturizers and oils. One of my favorite practices is Abhyanga, an Ayurvedic oil massage. I use warm sesame or almond oil, massage it into my skin before a shower, and let the steam from the shower help my skin absorb the moisture. Not only does it keep my skin feeling soft, but it’s also a beautiful, grounding self-care ritual.

Practical Tip: Try massaging your body with warm oil before your shower. It feels luxurious, deeply hydrates the skin, and is a wonderful way to take care of yourself during the colder months.

RELATED POST: Winter Skincare For Women Over 50

Winter Wellness Tip #3: Move with Gentle Flow

Winter might make you want to curl up under a blanket, but staying active is essential, especially as we get older. Movement helps keep our joints flexible, improves circulation, and boosts our mood. All of which can be a little harder to manage during winter.

That said, winter doesn’t have to be a time for intense workouts. Instead, gentle, restorative movement can be just as effective and much kinder to our bodies.

Yin Yoga or Restorative Yoga is perfect for this time of year. These practices encourage deep stretching and relaxation, which can help with stiffness and joint pain, both of which are common for women over 50.

A couple of poses I swear by during winter are Cat-Cow, which helps with spine flexibility, and Legs-Up-the-Wall, which is fantastic for improving circulation and calming the nervous system.

Practical Tip: Dedicate 10 minutes a day to gentle stretching or yoga. Even on the coldest, dreariest days, this little bit of movement can make a big difference in how your body feels.

Yoga Philosophy: Movement doesn’t always have to be vigorous to be effective. This ties into the idea of Svadhyaya (self-study). Listening to your body and giving it what it needs, especially during the colder, slower months.

Winter Wellness Tip #4: Replenish Your Mind

Winter is an ideal time for reflection and mental clarity. I think of it as a built-in pause where we can check in with ourselves, process what’s happened during the year, and set intentions for the year ahead.

This is where meditation comes in.

Even just 5 minutes a day can help calm your mind and give you space to reflect. If you’re new to meditation, try starting with a simple breath-focused practice, or use a mantra like “I am enough” or “I am at peace.”

This time of stillness is a gift we can give ourselves.

For women over 50, this introspection can be particularly powerful. We’re often at a point in our lives where we’re re-evaluating what we want, and winter gives us the perfect opportunity to check in with ourselves and adjust our paths if necessary.

Practical Tip: Start a daily meditation practice, even if it’s just 5 minutes. Set a peaceful tone by lighting a candle or using essential oils to create a calming environment.

RELATED POST: What Happens When You Meditate Daily?

Winter Wellness Tip #5: Prioritize Rest

f there’s ever a time to prioritize sleep, it’s winter. The longer nights are nature’s way of encouraging us to slow down and rest more.

According to the American Academy of Sleep Medicine, adults tend to sleep longer during the winter months, as our bodies naturally adjust to the shorter days and longer nights (AASM Survey Results).

However, I understand how challenging sleep can be for women over 50, especially with menopause-related insomnia or other sleep disturbances.

One thing that has helped me is creating a calming bedtime routine. Simple steps like turning off screens an hour before bed, sipping on a soothing herbal tea, or taking a warm bath can signal to your body that it’s time to wind down, making it easier to fall asleep and stay asleep.

Practical Tip: Develop a nighttime routine that works for you. Try dimming the lights, sipping on chamomile tea, and practicing a few minutes of deep breathing or Yoga Nidra before bed. These habits can help calm your mind and prepare your body for restful, rejuvenating sleep.

Winter Wellness Tip #6: Connection and Support

Winter can feel isolating, especially if you’re not getting out as much or if your kids have moved out and you’re navigating an empty nest. Staying connected to loved ones is an important way to feel warmth and support during this time.

I’ve found that even if I can’t see friends in person, regular check-ins via phone or Zoom are essential for keeping me feeling connected. This can also be a great time to seek out new communities, whether it’s a yoga class, a book club, or even a virtual support group.

Practical Tip: Schedule regular phone or video calls with friends or family. If you’re feeling disconnected, consider joining an online group or community focused on something you enjoy.

Yoga Philosophy: In yoga, we talk about Sangha, or community, and how essential it is for our well-being. Even when we’re focusing on self-care, it’s important to remember that nurturing ourselves also means nurturing our relationships.

Conclusion

Winter wellness doesn’t have to be a time of struggle or discomfort. By embracing the season’s natural rhythm, nourishing your body with warm foods, staying hydrated, and prioritizing gentle movement and rest, you can thrive during these colder months.

Take this time to slow down, connect with yourself, and nurture your mind, body, and spirit.

So, this year, let’s prioritize our winter wellness, tune into our inner wisdom, and come out the other side feeling refreshed, restored, and ready for whatever comes next!

QUESTION: How will you nourish yourself for winter wellness this year?