Midwinter Survival Guide

Seasonal Health 3 February 2023

We’re truly in the depths of winter, and by February the cold, wet weather along with the dark days, can really take their toll on our body and mind. Whilst winter can feel challenging to our health, there are some simple ways to boost our well-being throughout the season…

  1. Top up on this winter nutrient

Vitamin D is known as the sunshine vitamin, and with the short dark days of winter, it’s a challenge to get enough. As many as 1 in 6 people in the UK have a low vitamin D status (1), which is concerning as vitamin D is required for bone, muscle, tooth, heart, brain and even immune health. Due to the lack of sunlight during the winter months, Public Health England recommends that everyone in the UK over the age of 4 are to supplement with 10 micrograms of vitamin D between October-April (2). 

Try Immunity Support which provides 10 micrograms of vegan vitamin D3

  1. Nourish your gut

Our gut is home to trillions of bacteria weighing 2kg, which is the same weight as a large bag of potatoes. Our gut does so much more than simply digest our food, research suggests that our gut bacteria play a role in immunity, mood and even our body weight. Unfortunately, stress, low-fibre diets, antibiotic use, alcohol and even ageing can compromise its health. Therefore, enjoying plenty of fibre-rich fruit and vegetables, whole grains, beans, pulses, nuts and seeds is important for keeping our gut bacteria in tip-top shape. Furthermore, prebiotic fibre is particularly effective at helping our beneficial gut bacteria to flourish. Lastly, some strains of probiotics have been shown to have immune-modulating properties along with benefits to digestive health (3).

Try Immunity Support which provides key strains of probiotics for immune health. Try  Bioharmony Balance providing prebiotics and probiotics for digestive health.

  1. Feed your skin, hair and nails

The cold weather combined with central heating can really dry out skin, hair and nails, leaving them feeling brittle and lacklustre. Nourishment from within can work wonders to make these elements stronger and healthier. Aim to eat a balanced diet which includes vitamins B6, C, selenium and zinc. Essential fats such as omega 3’s can help to cultivate that radiant skin and shiny hair. Whilst protein-rich foods providing amino acids such as l-cysteine are important building blocks to strengthen hair and nails.

Try Beauty Boost and Vegan Omega 3

  1. Harness the power of immunity plants

Winter is the season when our immune system really takes a beating. Being kind to our body by enjoying a balanced and nutrient-dense diet, getting enough sleep whilst reducing stress are all important factors for supporting a strong immune system. But did you know that some plant extracts can bolster immunity too? Echinacea, Siberian ginseng and elderberry extract are nature’s way of fighting those sniffles (4). Why not enjoy these plant remedies as a warming beverage, for those additional soothing effects.

Try Immunity Shield

Lily Soutter Hello Day's Resident Nutritionist
Lily Soutter Hello Day’s Resident Nutritionist


  1. https://www.gov.uk/government/collections/national-diet-and-nutrition-survey
  2. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/537616/SACN_Vitamin_D_and_Health_report.pdf
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4653599
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7106401/

By Lily Soutter, Resident Hello Day Nutritionist, BSc Nutrition, Msc