As the days grow shorter and the temperature drops here in the northern hemisphere, our bodies, minds, and even our habits shift—often without our realizing it. I’ve always believed that wellness is a seasonal practice, not something we set and forget. Just as you might winterize your home or service your car before the first snowfall, your body and spirit also deserve a thoughtful tune-up.

Here’s how I prepare myself—and how I recommend you prepare, too—for a healthier, calmer, and more energized winter season.

1. Start with your skin: prevent and treat winter dryness

Dry, cold air pulls moisture out of the skin like a vacuum. To stay ahead of it, I increase my use of humectants and occlusives starting in early winter. That means:

• Humectants such as hyaluronic acid or glycerin to draw moisture in.
• Barrier-supporting moisturizers with ceramides and essential fatty acids.
• Avoiding long, hot showers, which feel good but strip the skin’s natural oils.
• Using a humidifier—my secret weapon! It brings moisture back into your environment and can transform your skin while you sleep.
• Eating your water! Hydration starts on the inside, at the cellular level. Increase your intake of moisture-rich foods

Think of your skin as the body’s “weatherproofing.” The better you protect it, the better you feel overall.

2. Build your brown fat—your body’s winter furnace

Most people think of fat as passive (and unwanted) storage, but brown fat is metabolically active tissue that actually burns calories to generate heat. It’s your internal heater.

Several habits help support healthy brown fat activity:

• Regular exposure to colder temperatures (a cold shower, or a brisk walk outside).
• Movement, especially high-intensity exercise.
• Good sleep, which regulates the hormones that activate brown fat.

I’ve written an entire blog post about the benefits of brown fat, which you can read here.

3. Bring on the heat: the benefits of saunas

Saunas are one of my favorite winter wellness tools. A few reasons:

• They can improve circulation, supporting cardiovascular health and glowing skin.
• They promote relaxation, easing winter tension.
• They encourage sweating, one of our body’s natural detoxification methods.
• That gentle heat can soothe muscles and joints that feel stiffer in cold weather.

A sauna session is a reminder that warmth isn’t just physical—it’s emotional. I always walk out feeling lighter, clearer, and calmer.

For more about the benefits of sauna, click here.

4. Modify your exercise plans (so that you stay engaged!)

Winter weather can derail even the best exercise intentions. Instead of fighting it, adapt:

• Shorten your workouts but increase frequency. A 15-minute routine is still powerful.
• Embrace indoor options: yoga, weightlifting, resistance bands, dance videos, stationary biking, or a rowing machine are all great options.
• Take up a winter sport. Cross-country skiing is great cardiovascular exercise that is easy on the joints, as well. There’s also snow-shoeing, ice skating, and fat tire-biking.
• Wear layers outdoors so you can stay warm without overheating.
• Schedule movement, just like you would any important appointment.

The goal isn’t perfection—it’s consistency. Movement keeps both your mood and metabolism humming through the darkest months.

5. Survive (dare we say “enjoy”?) the holidays

I always remind my patients that holidays should be joyful—not stressful or depleting. A few strategies I personally use:

• Practice conscious indulgence. Enjoy the treats you truly love, skip the ones you don’t.
• Stay hydrated. Hydration is key to health and longevity, helping digestion, immunity, energy, mood, and of course skin.
• Leave time for recovery. Quiet evenings, naps, gentle walks—build them in.
• Choose connection over perfection. Often the unrealistic expectations we set for ourselves create more stress than the holidays themselves.

6. Make stress management the center point for winter wellness

Winter stress is real: less sunlight, more obligations, and disrupted routines. So I double down on practices that help me stay centered:

• Meditation or breathwork—even two minutes makes a difference.
• Creative outlets, whether cooking, journaling, or music.
• Nature exposure, even in small doses.
• Setting boundaries, including the power to say “no, thank you.”

And perhaps most importantly: Be kind to yourself. Self-compassion is one of the strongest stress reducers I know.

Winter is not something to “get through”—It’s a season to embrace

With the right preparation, winter can become a season of restoration, clarity, and even joy. It’s an opportunity to slow down, reconnect with yourself, and build habits that support you all year long.

So ask yourself: Are you ready for winter?
With a little tuning up, you will be—and you might even find that this season becomes one of your healthiest yet.

That’s #ModernWellness!

See you in 2026!

Featured Insight

“Focus on what you CAN do, not what you CAN’T do.”

I coined this Insight after listening to so many patients deliver a long list of complaints and excuses about the limitations they faced. They couldn’t do “this” because of “that.” They couldn’t get to work on time because they just weren’t morning people. They couldn’t change their diet because they just didn’t have time to prepare healthy meals. They couldn’t exercise because it was too cold and rainy out, or too hot and humid. They couldn’t be successful because they didn’t have the right education, drive the right car, or claim the right connections. They couldn’t be happy because of some failure or opportunity they’d missed in the past.

Professing helplessness, however, is self-defeating. Everyone faces limitations, but you don’t have to let them stymie you. That’s a recipe for staying stuck. Instead of focusing on what you can’t do, focus on what you can. That’s where the opportunities for creativity are hiding.

Granted, overcoming difficulties is difficult! But who knows? Overcoming your unique set of difficulties may be the very reason you were born and may lead to the unique contribution that you alone can make. So don’t waste time focusing on what you can’t do. Instead, focus on what you can!