Get back your sparkle
Winter Wellbeing - to get back your sparkle
As Winter settles in, the darker days and colder weather can take its toll on your energy, mood, immunity and motivation. You might already be dealing with fatigue and stress due to menopause, and the run-up to year end and the festive season can make everything feel even more intense.
The natural decline of oestrogen during menopause affects the way the immune system responds to stress. Oestrogen normally supports immune cells and helps regulate inflammation. When levels fall during perimenopause and menopause, the body can become more reactive to stress and less efficient at fighting winter viruses, coughs and colds.
At the same time, higher levels of cortisol (the stress hormone) triggered by busy schedules, poor sleep, and seasonal pressure can further weaken immunity. Understanding this connection between hormones, stress, and immune health can help you make small positive changes that make a big difference in the winter months.
Winter does not have to dim your light. With a few simple, seasonal lifestyle tweaks, you can protect your wellbeing, support your immune system, and gently keep your energy balanced so you can truly get your sparkle back!
In this article I share some winter wellbeing ideas to help you through this season:
Nourish your immune system with whole foods
Winter colds and viruses are everywhere, and during menopause your immune system can feel more sensitive than usual. Focus on colourful whole foods to give your body what it needs.
Nourishing winter choices include
Warm vegetable soups with plenty of garlic, onions, ginger, and herbs. Add chicken or lentils for extra protein.
Red and Orange fruit & veg such as peppers, tomatoes, sweet potatoes, and citrus fruit that are rich in Vitamin C and carotenoids to support the immune function and help reduce inflammation.
Berries and pomegranate seeds for natural antioxidants, perfect for topping your morning porridge
Leafy greens such as spinach, kale and cabbage added to stews, curries, and stir fries. Rich in folate, magnesium and vitamin K which support energy and mood regulation.
Legumes such as beans, chickpeas and lentils added to dishes to support steady energy
Nuts and seeds packed with Zinc to enhance immunity. Good sources are found in pumpkin seeds, sesame seeds, cashew nuts and pecans. Sprinkle on top of soups and curries, or on porridge or Greek yoghurt for breakfast.
Top tip: Keeping meals warm and comforting, high in protein and fibre can help balance mood, stabilise energy and reduce cravings while supporting hormone health.
Move daily to lift mood and reduce stress
Shorter, colder days can lower motivation, but movement is one of the most effective ways to ease anxiety, stabilise emotions, and manage menopause symptoms like mood swings, joint pains and disrupted sleep. Staying active not only helps to ease menopause symptoms it also supports a long healthy life.
Try simple winter friendly ways to keep moving
A brisk ten minute walk after breakfast and lunch to boost mood
Strength training at home or the gym to support bone health
Gentle yoga to calm the nervous system
Dance in the kitchen for an instant energy lift
Top Tip: keep activity small and simple, consistency is more important than intensity and make it fun
Protect your energy and set boundaries
The festive season can create extra pressure. Social commitments, family demands, and year end tasks can heighten stress, which often makes menopause symptoms more intense. Your wellbeing matters just as much as anyone else’s, especially during a demanding season.
Look after yourself by:
Saying yes only to what feels good for you
Sharing responsibilities at home or work
Creating small daily pauses for breathing or mindfulness
Keeping one or two evenings a week completely free
Top tip: Schedule time in your calendar for ‘me time’
Create winter rituals that bring joy
Winter can be a magical time when you consciously build little moments that light you up. These small rituals can help you reconnect with yourself, supporting both emotional balance and resilience.
You might enjoy:
Lighting a favourite candle as soon as it gets dark (reminder to use natural wax/ essential oil candles only as synthetic ones can be toxic and hormone disruptive)
Cosy evening reading instead of scrolling
A warm bath with Epsom salts and essential oils to relax and restore at the end of the day
Batch cooking nourishing meals on Sundays so you’re all set with healthy meals for the week
Wrap up warm for a crisp walk in nature
Top tip: Think about one task that you could delegate or postpone to make space for a moment of joy
Stay Connected
Menopause can feel isolating and winter can make that worse. Whether it’s with a trusted friend, a family member or an online community, staying connected reduces stress and reminds you that you are not alone.
Top tip: Reach out to one person who lifts you up, call or message them right now
Your sparkle is still there ✨
Winter is a natural invitation to slow down, restore, and care for yourself. By nourishing your body, protecting your energy, staying active, and finding moments of joy, you can move through the season with strength and calm.
With the right support and small daily habits, this winter can be the moment you truly get your sparkle back.
If you’re struggling with the motivation to exercise, eat nourishing food and starting healthy habits, I’ve got you. Let’s have a chat because one of the Re-Balance programmes might be the kick start or the refresher you need to make positive changes to your health and get back your sparkle. sally@rebalancebysally.com
