5 Natural Ways to Stay Healthy This Winter — That Actually Work

Do you ever feel like winter hits… and your energy disappears?

Maybe you wake up tired, feel heavy after meals, or start catching every little thing people around you have. Even if you're eating well, winter brings extra challenges: colder weather, less sunlight, more indoor time, and more stress on your body.

But here's the good news: Your body responds very well to simple, natural habits — especially when they're backed by real science.

Below are five proven, easy-to-do winter habits supported by high-quality, PubMed-indexed research. These steps help support your body's natural defenses, energy levels, and daily balance.

1. Start With Warm Lemon Water + ACV + Honey + Cinnamon + Royal Jelly

This classic winter drink is comforting, simple, and filled with supportive ingredients.

Why It Works

• Vitamin C from lemon supports normal immune function by helping your immune cells work efficiently and by protecting them from oxidative stress [1].
• Apple cider vinegar contains acetic acid, which has been shown in human studies to help support healthy blood sugar responses after meals [2]. Balanced blood sugar often means more steady energy throughout the day.
• Honey offers natural antioxidant compounds and helps support the body's normal inflammatory balance [3].
• Royal jelly, found in honeybee products, contains fatty acids and proteins that support natural immune activity and antioxidant pathways [3].
• Cinnamon contains cinnamaldehyde and other plant compounds studied for supporting healthy metabolic function and antioxidant defenses [4].

Together, these ingredients create a warm, nourishing drink that helps you start or end your day feeling grounded.

Check out a recipe!

2. Eat More Whole, Colorful Foods (Your Gut Will Thank You)

Winter cravings can lean toward heavy, sugary foods — but your body thrives on whole, colorful foods rich in fiber and polyphenols.

Why It Works

A major review shows that dietary fiber plays an essential role in supporting a healthy gut microbiome, which in turn supports natural immune responses and overall health [5].

Colorful fruits and vegetables contain polyphenols that help maintain antioxidant defenses and support normal inflammatory balance — both especially helpful during winter months.

What to Eat More Of in Winter

• Berries (fresh or frozen)
• Citrus fruits
• Leafy greens
• Carrots, beets, sweet potatoes
• Onions and garlic
• Lentils and beans
• Mushrooms
• Nuts and seeds

Simple rule: eat something colorful every day. Your gut — and your energy — will respond.

3. Get Morning Light to Support Your Internal Clock

Winter means darker mornings and earlier sunsets. But your body relies on light to set its internal clock, also known as your circadian rhythm.

Why It Works

Human research shows that morning exposure to natural light helps entrain your circadian rhythm, supporting more stable energy, sleep, and daily function [6].

Your circadian rhythm is tied directly to immune balance. A landmark review found that immune cells follow daily rhythms, and stable circadian cycles help your body respond to everyday stress more effectively [7].

How to Use Light in Winter

• Go outside within 30–60 minutes of waking
• Look toward the general direction of the sky (not the sun)
• Spend 5–10 minutes outdoors
• On very dark mornings, use bright indoor lighting temporarily

This small habit has a surprisingly large impact on your energy and overall winter wellness.

4. Move Your Body Daily — Even 10 Minutes Helps

Movement is one of the most powerful (and underrated) winter habits.

Why It Works

A 2019 human study showed that the timing of exercise can influence metabolism, energy balance, and how your body uses fuel [8]. Even short sessions can support metabolic stability and help maintain your body's rhythm.

Another large review found that moderate exercise supports immune function by promoting circulation, which helps immune cells move efficiently throughout the body [9].

Easy Winter Movement Ideas

• 10-minute brisk walk
• Stretching before bed
• Short yoga video
• Light resistance bands
• Stair walking
• Squats or lunges

The goal isn't intensity — it's consistency.

5. Support Your Body With Rosmarinic Acid (Found in Perilla Seed)

Perilla Seed, rosemary, and mint all contain rosmarinic acid, a plant compound backed by human research for supporting natural inflammatory and antioxidant pathways.

Why It Works

In a human study, rosmarinic acid helped support healthy inflammatory responses and antioxidant activity when the body faced seasonal environmental stressors [10].

A newer scientific review found that rosmarinic acid plays a meaningful role in supporting balanced immune responses and reducing normal inflammatory stress in the body [11].

This makes rosmarinic acid a gentle, plant-based support tool during the winter months when your body is exposed to more environmental challenges.

Click here to learn more about the benefits of Rosmarinic Acid.

Putting It All Together: Your Simple Winter Routine

Here's a winter wellness routine you can try starting tomorrow:

Morning

• Warm lemon + ACV + honey + cinnamon (+ optional royal jelly)
• Step outside for 5–10 minutes of natural light
• Rosmarinic acid–rich supplement like Perilla Seed
• Eat a colorful breakfast (berries, greens, citrus)

Midday

• 10-minute walk
• Whole-food snacks (nuts, fruit, veggies)

Evening

• Light stretching
• Warm herbal drink
• Consistent bedtime

Small steps matter — especially in winter.

Frequently Asked Questions

1. Do these habits replace medical care?

No. They are natural wellness habits, not treatments or cures.

2. How long before I feel a difference?

Most people feel a difference within days or weeks. Consistency matters most.

3. Can kids or older adults use these habits?

Most habits are appropriate for all ages. Always consult a healthcare provider before giving supplements to children.

4. Is Perilla Seed safe long-term?

Studies show rosmarinic acid is well-tolerated. If pregnant, nursing, or on medication, consult your provider.

5. What is the easiest first step?

Most people start with the warm drink and morning light — then add movement or supplements next.

References

1. Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.
2. Humayun, A. (2019). Effect of apple cider vinegar on glycemic control, hyperlipidemia and body weight in type 2 diabetes patients. Pakistan Journal of Medical Sciences, 35(2), 59–74.
3. Pasupuleti, V. R., Sammugam, L., Ramesh, N., & Gan, S. H. (2017). Honey, propolis, and royal jelly: A comprehensive review of biological actions and health benefits. Oxidative Medicine and Cellular Longevity, 2017, 1259510.
4. Ranasinghe, P., Pigera, S., Premakumara, G. A., Galappaththy, P., Constantine, G. R., & Katulanda, P. (2013). Medicinal properties of cinnamon: A review. Evidence-Based Complementary and Alternative Medicine, 2013, 1–10.
5. Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell Host & Microbe, 23(6), 705–715.
6. Wright, K. P., Jr., et al. (2013). Entrainment of the human circadian clock to natural light-dark cycles. Current Biology, 23(16), 1554–1558.
7. Scheiermann, C., Kunisaki, Y., & Frenette, P. S. (2013). Circadian control of the immune system. Nature Reviews Immunology, 13(3), 190–198.
8. Sato, S., et al. (2019). Time of exercise specifies the impact on muscle metabolic pathways and systemic energy homeostasis. Cell Metabolism, 30(1), 92–110.e4.
9. Nieman, D. C., & Wentz, L. M. (2019). The link between exercise and the body's defense system. Journal of Sport and Health Science, 8(3), 201–217.
10. Osakabe, N., Takano, H., Sanbongi, C., Yasuda, A., Yanagisawa, R., Inoue, K., Yoshikawa, T., & Yoshikawa, T. (2004). Anti-inflammatory and anti-allergic effect of rosmarinic acid. BioFactors, 21(1–4), 127–131.
11. Luo, C., et al. (2020). A review of the anti-inflammatory effects of rosmarinic acid on inflammatory diseases. Frontiers in Pharmacology, 11, 153.