Winter Wellness Guide: 7 Tips for Staying Active and Healthy
Winter can be a challenging season for staying healthy and active but with these tips, you can boost your energy, strengthen your immune system and maintain your wellness even through the chilliest months
As the crisp autumn air turns into frosty winter mornings, staying healthy and active can feel like more of a challenge than ever. The temptation to hibernate under blankets with hot chocolate is real, but with the right approach to nutrition, you can sail through the colder months with energy, a strong immune system, and maybe even a smile (even if it’s freezing outside).
Shop our award-winning winter health nutrition
In this guide, we'll walk through practical, easy-to-implement tips for keeping yourself healthy and active through the winter—no extreme fitness regimens required. Just some good food, smart habits, and a few tricks to help you stay well all season long.
1. Adjusting Your Caloric Intake for Winter Health
With the colder weather, your body starts burning more calories to keep warm. So technically, yes, you could justify that extra portion of pie, but let’s aim for something a bit more balanced.
Instead of diving headfirst into every carb-loaded comfort food you can find, consider how to keep yourself feeling full and energized with nutrient-dense foods. Think of it like fuel: you want the premium stuff, not the sugary, ultra processed kind that’ll make you crash mid-afternoon.
What to Eat:
- Whole grains like oats and quinoa: These are your steady-ship foods, releasing energy slowly and keeping you satisfied
- Lean proteins: Plant-based sources such as lentils not only keep hunger at bay but also help repair and maintain muscle
- Healthy fats from avocados, olive oil and nuts: A little goes a long way in making you feel full and happy. Plus, avocados make everything better, right? Here's the best 7 nuts for protein.
Instead of just focusing on calorie counting, try to think in terms of warming, hearty meals that nourish both your body and your soul. Soups, stews and roasted root veggies are perfect for keeping you warm and energised, without overdoing the indulgences.
Drizzle that olive oil on your winter salads - it's packed with healthy fat
2. Boosting Your Immunity (So You Don't Become the Winter Sniffles Poster Child)
Winter is like the Olympics for your immune system, and you want to make sure it's in top shape. Cue the superhero nutrients: Vitamin C, Vitamin D, Zinc, and Iron (many of which are packing in many of our products). These are the big guns that help your body fend off the army of colds and flu floating around.
How to Stay Invincible:
- Vitamin C from citrus fruits, leafy greens and even bell peppers (yes, they have more Vitamin C than oranges!)
Bell peppers are packed with vitamin C
- Vitamin D: With sunlight in short supply, getting this from fortified foods like cereals, eggs or supplements is key when the best source - direct sunlight - is in short supply
- Zinc and Iron: Shellfish, nuts, seeds and dark leafy greens will keep these levels up, and your immune system happy
And hey, if you're thinking, "I'm already eating pretty well," consider giving your immune system an extra nudge with something like 33Fuel’s Ultimate Daily Greens. Think of it as an insurance policy for your health...without the paperwork.
3. Hydration: Yes, You Still Need to Drink Water in Winter
I know, I know - when it's cold outside, reaching for a glass of water feels as natural as wearing flip-flops in a snowstorm. But hear me out: hydration is just as important in winter as it is during summer. You might not be sweating under the winter sun, but the cold, dry air (and central heating) can still dehydrate you.
How to Stay Hydrated Without Freezing:
- Start your day with a glass of water, because why not? It wakes you up and rehydrates you after a night’s sleep. Turbo-charge that glass with a serving of Greens
- Drink herbal teas, broths, or warm water with lemon. You stay hydrated and warm at the same time—multitasking at its finest
- Eat hydrating foods like oranges, cucumbers and even soups. Hydration doesn’t always have to come from a glass, thankfully
Herbal tea is the perfect hydrating drink
So, before you cozy up under that blanket, make sure you’ve had enough water. Dehydration is sneaky, and nobody wants to feel sluggish and dry just because they forgot to sip between hot chocolates.
4. Keeping Your Energy Levels High When You’d Rather Hibernate
Let’s face it—winter days can feel like they're powered by a strange mix of exhaustion and caffeine. The shorter daylight hours and colder weather can zap your energy levels, but fear not! The right foods can help you power through those mid-afternoon slumps (yes, even when the sun sets at 4 PM).
What to Eat to Beat Winter Fatigue:
- Complex carbohydrates like oats, quinoa, and sweet potatoes provide a slow release of energy to keep you going. Consider them the tortoises of the food world, plodding along steadily while sugary snacks crash and burn
- Healthy fats from nuts, seeds, and oily fish like salmon will give your brain a boost and keep you sharp (and slightly less grumpy) during those cold afternoons
Sweet potato wedges - a winter staple in our household
And if you need a quick energy boost? Ditch the sugar-laden snacks in favour of a handful of nuts or a slice of avocado toast. Your body (and your mood) will thank you later.
5. Gut Health: Your Winter Superpower
Your gut health plays a major role in your overall wellness, including your immune system, digestion, and even your mood (yes, that’s right—your gut can affect how you feel). A happy gut means a healthier you, especially in the colder months when digestive issues tend to sneak up on us.
Keep Your Gut Happy:
- Probiotic-rich foods like yogurt, kefir, and sauerkraut will introduce good bacteria to your system, keeping your digestion running smoothly
- Prebiotic foods like garlic, onions and bananas help feed those good bacteria, making sure they thrive
Here's the difference betweem prebiotics and probiotics
Incorporating these into your meals doesn’t have to be a chore. A breakfast of yogurt topped with fruit and oats, or adding garlic to your soups and stews, can work wonders for your gut. And who doesn’t love a little extra garlic in the winter?
6. Antioxidants: Your Body’s Defense Team
Antioxidants are like tiny bodyguards that protect your cells from damage and inflammation—both of which can creep up during the winter months. The more you stock up on these little heroes, the better equipped your body will be to fend off whatever the season throws at you.
Stock Up On:
- Berries (even frozen—yes, they’re still packed with goodness), which are rich in antioxidants and taste like summer in a bowl
- Dark leafy greens like spinach and kale, which might not seem exciting, but your cells will thank you (both in our Daily Greens supplement)
Kale - a key ingredient in Ultimate Daily Greens to boost immune efficacy
- Nuts like almonds and walnuts, which are great for snacking or adding to your winter salads
- Don’t forget the spices! Add ginger and turmeric to your dishes for an extra antioxidant punch. Plus, they make everything taste like you’ve suddenly become a master chef
7. Mental Health: Nourishing More Than Just Your Bod
Winter blues, seasonal affective disorder (SAD), or just plain “I miss the sun” feelings can affect us all. The good news is, your diet can play a significant role in keeping your mood on an even keel when the days are short and the skies are grey.
Mood-Boosting Foods:
- Fatty fish like salmon and sardines, rich in omega-3s, which support brain health and can help combat those winter doldrums
- Dark chocolate, which contains magnesium, known for boosting mood (and yes, that’s your permission to indulge—just keep it in moderation!). here's 6 more scientifically-proven benefits of dark chocolate
- Eggs, legumes, and leafy greens are all great sources of B vitamins, which are essential for reducing stress and supporting mental health
Dark chocolate is packed with mood-boosters
Eating balanced meals that include a mix of protein, fats, and complex carbs can help stabilize your blood sugar, preventing those mood swings that often come with hunger (or hanger, as we call it).
Wrapping Up: Stay Warm, Stay Well
Winter might be a little cold and a lot darker, but with the right nutrition, you can keep your energy levels high, your immune system strong, and your mental health in check. From immune-boosting vitamins to gut-friendly foods and energy-boosting snacks, these tips will help you feel your best all season long.
And if you want to cover all your nutritional bases, supplements like our award-winning Ultimate Daily Greens are a great way to keep things simple. It’s like a multivitamin, but better—and it won’t make your morning smoothie taste like chalk (promise!).
One serving of Ultimate Daily Greens costs less than £1 but supports optimal immune function for a whole day
So go ahead, embrace the cold—your body’s ready for it.
More Performance Boosting Content
From the 33Fuel YouTube Channel
From the 33Fuel Podcast
From the 33Fuel Blog
6 scientifically proven benefits of dark chocolate
Prebiotics vs probiotics - what's the difference?
Can I improve immune function?
