Winter Wellness: Embrace the Nordic Spirit of Health & Vitality ❄️
- Tinessa Johnsrud, HHP, CHNC, CWC
- Dec 1, 2025
- 5 min read
🧦 Welcome to the Season of Cozy Renewal! 🧦
As winter's chill settles in and the world around us transforms into a frosty wonderland, it's the perfect time to focus on maintaining your well-being through the colder months. The Nordic countries, renowned for their resilience in the face of harsh winters, offer a wealth of wisdom on how to stay healthy, balanced, and energized when the days are shorter and the temperatures drop.
This winter, let’s tap into Nordic traditions that celebrate self-care, nature, nourishment, and movement, allowing you to thrive and embrace the season with vitality and warmth.
• Embrace the Nordic Outdoors: Friluftsliv in Winter •
Reconnect with Nature, No Matter the Temperature
In Nordic countries, friluftsliv (open-air living) is a year-round lifestyle, and winter is no exception. The cool, crisp air and snowy landscapes offer a unique opportunity to connect with nature, build resilience, and boost your mood. Rather than retreating indoors all winter, the Nordic approach encourages you to embrace the outdoors even when the temperatures dip.
Healthy Habit: Bundle up in layers and head outside every day, even if it’s just for a brisk walk or a moment to breathe in the fresh, cold air. Whether it’s Nordic skiing, snowshoeing, or a simple stroll through a winter wonderland, the outdoors offers both physical and mental benefits.
• Nourish Your Body: Hearty, Warming Foods for Winter •
Eat to Energize and Protect
Winter is a time to nourish your body with hearty, warming meals that fuel and protect. The Nordic diet, with its focus on simple, seasonal ingredients, provides the perfect foundation for winter health. Think root vegetables, fatty fish, fermented foods, and warming stews everything you need to stay energized and maintain strong immunity.
Healthy Habit: Indulge in root vegetable soups, hearty stews, and fermented foods that aid digestion and promote gut health. For a warming breakfast, try oatmeal (a Nordic staple) with cinnamon, nuts, and berries. Add fatty fish, like salmon or mackerel to your meals for their omega-3s, which support heart health and reduce inflammation. Sauerkraut or pickled herring are great additions for a dose of probiotics.
• Keep Moving: Winter Fitness with a Nordic Twist •
Stay Active and Strong, Even in the Cold
It can be tempting to hibernate when the weather is cold and gray but staying active during winter is essential for both physical and mental well-being. Nordic countries are famous for their winter sports skiing, ice skating, and winter hiking. These activities not only keep you fit but also give you the joy of experiencing the winter landscape up close.
Healthy Habit: Keep moving by incorporating winter sports into your routine. Whether you’re skiing, snowshoeing, or even ice skating, these activities help improve cardiovascular health, build strength, and boost your mood. If you prefer something less intense, try Nordic walking with poles this full-body workout is gentle on the joints and perfect for cold-weather walks.
• Sauna & Cold Plunge: The Ultimate Nordic Winter Ritual •
Revitalize and Relax with Contrast Therapy
Winter is the perfect time to indulge in the rejuvenating ritual of sauna and cold water plunges. In Finland, the sauna is a cornerstone of winter wellness, offering relaxation, detoxification, and mental clarity. The practice of alternating between hot and cold therapies boosts circulation, strengthens immunity, and leaves you feeling refreshed.
Healthy Habit: Make sauna and cold water plunges part of your winter wellness routine. If you have access to a sauna, try a 10-15 minute session followed by a quick dip in cold water or a cold shower. The contrast between the heat and cold stimulates circulation, relieves muscle tension, and provides a powerful energy boost. If you’re new to cold exposure, start gradually and work your way up to more intense sessions.
• Prioritize Rest: Winter Sleep for Recovery & Rejuvenation •
Honor Your Body’s Need for Deep Sleep
As winter nights grow longer, it’s the perfect time to prioritize rest and recovery. In the Nordic countries, winter is seen as a time for hibernation—slowing down, reflecting, and ensuring that your body gets the sleep it needs. Rest is essential to repair muscles, support immune function, and reduce stress.
Healthy Habit: Adjust your sleep routine to take advantage of the long winter nights. Make your bedroom cozy with soft lighting, warm blankets, and calming scents like lavender. Create a calming bedtime ritual—perhaps with a warm cup of herbal tea or a good book—to signal to your body that it’s time to wind down. Aim for 7-9 hours of sleep each night to fully recharge.
• Strengthen Your Immunity: Natural Nordic Remedies •
Support Your Immune System with Nature’s Gifts
Winter is a time when colds and flu are more common, so it’s important to support your immune system with nutrient-dense foods and time-tested natural remedies. Nordic cultures rely on nature’s bounty to stay healthy during the colder months, including herbs, berries, and traditional teas.
Healthy Habit: Drink elderberry tea or take elderberry syrup to boost your immune system. Elderberries are packed with antioxidants that help fight viruses. Ginger and garlic are also powerful natural antibiotics, so incorporate them into your cooking. Additionally, keep your vitamin D levels up with fatty fish, eggs, and mushrooms. For a soothing boost, try a hot cup of Nordic herbal tea made with ingredients like chamomile, peppermint, and thyme.
• Mindful Moments: Nordic Practices for Mental Clarity •
Stay Grounded and Calm During the Darker Days
As the days grow shorter, it’s easy to feel a sense of fatigue or low energy. The Nordic approach to mental well-being emphasizes mindfulness and slowing down. Practices like meditation, journaling, and connecting with nature can help ground you and provide mental clarity.
Healthy Habit: Make time for mindful moments each day. Try journaling to reflect on your thoughts and set positive intentions. Incorporate meditation or deep breathing exercises into your morning routine. A few minutes of stillness can help calm your mind and boost your mood during the darker winter months. And, if possible, spend time in nature—whether it’s a snowy walk or sitting by a winter sunset, connecting with the outdoors can help you feel centered.
• Gratitude for the Season: Embrace the Peace of Winter •
Find Joy in the Quiet of Winter
Winter is a time of stillness and reflection, a perfect opportunity to cultivate a mindset of gratitude and appreciation. The long nights and quiet landscapes encourage a slower pace, inviting you to embrace the peaceful aspects of the season.
Healthy Habit: Take a moment each day to express gratitude for the beauty of winter the snow, the quiet, and the chance to slow down. Write down three things you’re thankful for every evening. This simple practice can help shift your focus to the positive, fostering a sense of peace and contentment throughout the winter season.
Your Nordic Winter Wellness Checklist
✔ Spend time outdoors every day, even if it’s a short walk in the crisp air
✔ Eat warming, nutrient-dense foods like stews, root vegetables, and fatty fish
✔ Engage in winter sports or gentle movements like Nordic walking to stay active
✔ Incorporate sauna and cold water plunges for relaxation and circulation
✔ Prioritize sleep with a cozy, calming bedtime routine
✔ Boost your immunity with natural remedies like elderberry, garlic, and vitamin D-rich foods
✔ Practice mindfulness with daily journaling, meditation, or deep breathing
✔ Cultivate gratitude for the quiet beauty of the winter season
Here’s to a winter full of strength, warmth, and mindful wellness! ⛄️
Stay well,
Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
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