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❄️ Winter Wellness Tips for a Healthier, Happier You
Published by Dee Diaz, Certified Integrative Nutrition Health Coach & Essential Oil Wellness Advocate
Embrace the Season: Your Sparkling Guide to Winter Wellness
Winter is a season of slowing down, cozy moments, and quiet reflection—but it can also challenge our energy, immunity, and mood. If you’ve ever felt a bit more fatigued or emotionally off as the temperature drops, you’re not alone.
In this post, I’ll share holistic, practical, and powerful winter wellness tips—inspired by my recent episode of The Sparkling Life Coach Podcast—to help you thrive through the cold months with vitality and sparkle!
The 4 Pillars of Winter Wellness
Winter wellness begins with a holistic mindset. That means we look at all the layers of well-being—physical, emotional, and mental—and honor the seasonal shifts that affect us.
Here are my 4 favorite go-to tips to keep your body energized, your immune system strong, and your heart light this winter:
1. Nourish Your Body with Warming, Whole Foods
Winter is the perfect time to embrace hearty, immune-boosting meals. Think colorful veggie soups, stews with root vegetables, whole grains, and seasonal fruits.
According to the Journal of Nutrition, incorporating 80% nutrient-rich whole foods into your winter diet can boost your immunity by up to 20%.
- Roasted carrots, sweet potatoes, and squash
- Warming spices like turmeric and cinnamon
- Omega-3-rich foods like walnuts and salmon
Pro Tip: I personally love using doTERRA’s Lifelong Vitality Supplements and On Guard Softgels for extra immune support all season long!
2. Stay Hydrated — Even When It’s Cold
It’s easy to forget water when you’re not sweating in the summer sun, but hydration is just as important in winter. It supports skin health, joint mobility, energy, and digestion.
NIH research shows even mild dehydration can reduce energy by 30% — and maintaining hydration above 70% can improve mood and energy by up to 50%!
- Sip warm lemon water or herbal teas
- Add fruits/herbs to your water
- Use MetaPWR™ Recharge Electrolyte Mix for optimal hydration with minerals like potassium & sodium
♀️ 3. Move Your Body (Your Mood Will Thank You!)
When it’s cold and gray, movement becomes more important than ever. It boosts immunity, elevates mood, and reduces stress.
The American Psychological Association reports regular movement reduces stress by 25%.
- Brisk winter walks outdoors
- Indoor yoga or stretch flows
- Dance parties in your living room
4. Prioritize Sleep Like Your Wellness Depends on It
Sleep is your body’s nightly reset. It boosts immunity, regulates hormones, and restores your energy and mood. This is especially important in winter!
✨ My favorite sleep ritual: Diffuse doTERRA Serenity®, take Serenity Softgels, and apply Serenity Stick to temples and feet. I sleep like a baby in Pampers!
Here are 8 key sleep hygiene tips to follow:
- Stick to a sleep/wake schedule
- Get natural sunlight early in the day
- Avoid caffeine 6–8 hrs before bed
- Skip spicy meals before bedtime
- Exercise regularly—but not too close to bedtime
- Use your bedroom for sleep only
- Avoid screens 30 mins before bed
- Invest in quality bedding and a supportive mattress
️ Let’s Talk Seasonal Affective Disorder (SAD)
If you’ve ever felt extra low, sluggish, or unmotivated in the winter, you may be dealing with Seasonal Affective Disorder (SAD).
What is SAD? It’s a type of depression that happens seasonally—usually in winter due to reduced sunlight. Symptoms include fatigue, low mood, disrupted sleep, and isolation.
It affects around 5% of the U.S. population, especially in northern regions.
7 Holistic Ways to Manage SAD
- 1. Maximize Natural Light – Get outdoors and let sunshine in.
- 2. Try Light Therapy – A HappyLight® can brighten your mood and boost serotonin.
- 3. Exercise Regularly – Move for at least 30 minutes most days.
- 4. Eat Mood-Boosting Foods – Focus on Omega-3s, Vitamin D, and whole carbs.
- 5. Stay Social – Don’t isolate. Connection is key.
- 6. Use Citrus Essential Oils – Diffuse uplifting oils like Wild Orange, Bergamot, and Lime.
- 7. Talk to a Professional – Therapy or holistic support can make a big difference.
BONUS: Get Your Free Winter Essentials eBook!
Check out the Podcast Show Notes, I created a beautiful eBook just for you with:
- ✨ Nourishing winter recipes
- ✨ Immune-support diffuser blends
- ✨ My must-have wellness tools & oils
Let’s Connect, Sparkling One!
How do you stay well in winter? Share your tips, rituals, or SAD survival tools in the comments or our Sparkling Life Coach Podcast Facebook group. Your voice matters!
And remember—winter is a season of rest, reflection, and deep renewal. With the right tools, this can be your most vibrant season yet.
Until next time, keep sparkling—and don’t forget to sprinkle that sparkle everywhere you go! ❄️✨
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