The Long Winter: Supporting Your Body Through the Final Stretch
The Long Winter: Supporting Your Body Through the Final Stretch
There is a particular quality to late winter. The holidays are over. The novelty of snow has faded. The days are getting longer, yet the air still carries that deep chill. Many women begin to notice subtle shifts during this time — low energy, dry skin, heavier moods, brain fog, or a quiet sense of stagnation.
This phase of winter asks for something specific: nourishment and circulation.
Your body has been conserving for months. Sunlight exposure has been limited. Indoor heating has pulled moisture from your skin and airways. Movement patterns may have shifted. Vitamin D stores are often depleted across northern climates. The nervous system has been operating in a slower rhythm.
Instead of pushing for productivity, this is a moment to support your biology with intention.
1. Dry Skin Is a Signal
Late winter dryness is common. Cold air outdoors combined with indoor heating reduces humidity dramatically. The skin barrier becomes compromised, leading to itchiness, flaking, dullness, and irritation. You can support your skin externally and internally with a few nourishing rituals.
Externally:
Apply nourishing oils to damp skin after bathing. Olive oil, sweet almond oil, jojoba oil, or sesame oil help seal in moisture.
Use a humidifier in your bedroom at night.
Exfoliate gently once a week to improve circulation and absorption.
Internally:
Use high-quality fats daily. Extra virgin olive oil, avocado oil, flax oil (unheated), ghee, and fatty fish support the skin barrier.
Increase omega-3 intake through hemp seeds, chia seeds, and cold-water fish.
Hydrate with warm water, mineral-rich broths, and herbal teas.
Healthy skin reflects internal nourishment and hormonal balance.
2. Low Energy and Vitamin D Depletion
In northern climates, vitamin D levels often drop significantly by late winter. Vitamin D influences immune health, mood regulation, and metabolic function.
Support this by:
Testing your vitamin D levels.
Supplementing appropriately under professional guidance.
Stepping outside daily during peak daylight hours.
Exposing your face and hands to sunlight when possible.
Even 10–20 minutes of outdoor light can positively influence circadian rhythm and mood. Fresh air combined with movement also increases circulation and mental clarity.
3. Stagnation and Circulation
Stagnation often presents as heaviness, low motivation, brain fog, or a sense of being stuck. Circulation shifts that quickly.
Focus on:
Daily outdoor walks.
Mobility exercises to wake up the joints.
Breathwork that expands the lungs and ribcage.
Contrast showers to stimulate blood flow.
Gentle strength training to activate muscle tissue.
This is not the season for extremes. It is a season for steady momentum. Movement clears mental fog and supports lymphatic flow, which helps the body eliminate waste and inflammation.
4. Warm, Moist, Restorative Foods
Late winter continues to call for warmth and density.
Support your system with:
Soups and stews made with root vegetables.
Slow-cooked meats or legumes.
Bone broth for gut and joint support.
Oats topped with seeds and healthy fats.
Roasted vegetables drizzled generously with olive oil.
Fermented foods to support gut health.
This is still a building season. Nourishment supports hormonal balance, skin integrity, and immune resilience.
5. Prepare for the Transition
As spring approaches, many women feel the desire to clear and refresh.
Start gently:
Clear one small space.
Rotate pantry staples.
Wash winter bedding.
Open windows on mild days.
Journal about what feels complete.
Small shifts create momentum without overwhelming the system.
Late winter is a bridge. The body is still in restoration mode while spring is quietly building beneath the surface.
Support your skin. Feed your body with quality fats. Step into the sunlight. Walk in fresh air. Breathe deeply.
This season invites nourishment and circulation. When you honour that rhythm, your energy begins to rise naturally.
With love,
Kristy