Winter Wellness: Guide to Blood Sugar, Immunity, and Overall Health

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As winter settles in, maintaining our well-being becomes even more crucial. The colder temperatures, coupled with winter’s sugary temptations, can pose challenges to both blood sugar levels and immune function. In this blog post, we'll explore science-backed tips to help you navigate winter while keeping your blood sugar in check and boosting your immunity.
1. Mindful Eating for Blood Sugar Control

Winter often brings an array of indulgent treats, but it's essential to be mindful of your carbohydrate intake. Opt for complex carbohydrates like vegetables (broccoli, green beans, carrots, sweet potatoes), legumes (beans, lentils), and whole grains (quinoa and buckwheat). These complex carbs release glucose slowly, promoting stable blood sugar levels. Pairing these with healthy fats and lean proteins can further stabilize your glucose response. For example, try roasted sweet potatoes with a drizzle of olive oil or quinoa bowls topped with grilled chicken and avocado.
Pro Tip: Include fiber-rich foods like chia seeds, flaxseeds, and berries in your meals. Fiber slows digestion and helps prevent blood sugar spikes, keeping you fuller for longer. Check out the American Diabetes Association's guide on healthy winter eating for more ideas.
2. Stay Active Indoors

Cold weather might discourage outdoor exercise, but staying active is crucial for managing blood sugar and supporting immune function. Exercise has been shown to improve insulin sensitivity, reduce inflammation, and lower the risk of metabolic disorders. Don’t let winter be an excuse to skip your workouts; instead, embrace indoor-friendly activities.
Here are a few ideas:
- Follow an online yoga or Pilates class
- Try bodyweight exercises like squats, push-ups, and planks
- Use resistance bands for strength training
- Invest in a stationary bike or treadmill to keep moving
If you’re new to exercise or simply want some ideas to mix up your workout routine then check out our article, “A Beginner’s Guide to Exercise for Metabolic Health.” It contains a sample workout program and a weekly workout schedule.
3. Embrace Immune-Boosting Foods

Incorporate immune-boosting foods into your winter diet. While there are tons of immune-boosting vitamins, minerals, and foods to choose from, vitamin C, zinc, garlic, and ginger are great places to start. Both vitamin C and zinc have been shown to be effective at boosting our immune system. It’s important to take vitamin C and zinc throughout the winter months to improve our body’s defense system, as opposed to waiting until we feel ill. The recommended daily amount of vitamin C is 75 mg for women and 90 mg for men.
Foods high in vitamin C include:
- Citrus fruits
- Strawberries
- Bell peppers
- Brussels sprouts
The recommended daily amount of zinc is 11 mg for men and 8 mg for most adult women.
Zinc can be found in:
- Oysters
- Beef
- Pumpkin seeds
- Fortified cereals
Adding a bit of garlic to your food can also help to keep you healthy. Garlic has also been shown to help aid in the immune system due to its sulfur-containing compounds. Garlic can be easily added to soups, stir-fries, or roasted vegetables.
Lastly, try incorporating ginger into your tea to help decrease inflammation. Ginger can be grated and incorporated into teas, smoothies, or soups.
4. Hydrate, Hydrate, Hydrate

Winter dehydration is a common oversight. Cold weather can dull our thirst cues, making it easy to forget to drink enough fluids. Stay hydrated by drinking plenty of water, GOOD IDEA, or herbal teas.
Consuming foods with a high water content like watermelon, oranges, cucumbers, and lettuce can also help. When we are properly hydrated, our bodies are better able to regulate blood sugar levels. Water is essential for our body to properly transport glucose throughout our bloodstream and into our cells, where it can be used for energy. Proper hydration also aids digestion and supports the immune system.
Pro Tip: Start your day with a glass of water and aim to drink consistently throughout the day. If plain water feels boring, infuse it with slices of lemon, cucumber, or fresh mint for a refreshing twist.
5. Prioritize Sleep

Quality sleep is a cornerstone of overall health. During sleep, our bodies produce and release cytokines, proteins that help regulate the immune response and fight off infections and inflammation. Lack of sleep can be a significant stressor on our body. It can impact blood sugar control, weaken the immune system, and increase markers of inflammation.
To improve your sleep quality:
- Stick to a regular bedtime and wake-up schedule, even on weekends.
- Avoid screens at least an hour before bed; blue light can disrupt your natural sleep cycle.
- Create a relaxing bedtime routine, such as reading, meditating, or taking a warm bath.
- Keep your bedroom cool, dark, and quiet to promote restful sleep.
Aim for 7-9 hours of quality sleep each night to allow your body to recover and function optimally.
6. Support Your Mental Health

Winter months, with their shorter days and reduced sunlight, can affect mood and mental health. Managing stress and staying mentally well is equally important for overall health, blood sugar regulation, and immunity.
- Practice mindfulness or meditation to reduce stress.
- Spend time doing activities you enjoy, whether it’s reading, crafting, or connecting with loved ones.
- Get outside during daylight hours to soak up natural light and boost your vitamin D levels, which play a role in immune function.
If you’re struggling with seasonal mood changes, consider speaking with a healthcare provider or therapist for additional support.
Final Thoughts
By incorporating these winter wellness tips into your routine, you can support both your blood sugar management and immune system. Remember, small changes can make a big difference in your overall health. Stay warm and healthy!
Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS