Winter Biohacking: Science-Based Strategies Beyond Vitamin D

Most of us know that we feel a little (or a lot) different in the winter. Some people experience seasonal depression. Many of us feel like we need more rest (spoiler alert: we do!). Cold weather can cause dry skin, exacerbate respiratory issues, and of course, we’re all familiar with flu season.

But there are reasons for all of these things. The more we can understand the science of what’s actually going on in our bodies in the winter, the more we can work with the season rather than against it, and feel our best.

Below, I’ll provide a quick overview of how the winter affects your mind and body, and then we’ll get into a bunch of science-based strategies and biohacking tips to support your health and wellness straight through the winter months.

How Winter Affects Your Mind + Body

How does the winter actually impact your mind, body, and skin? This is important to understand in order to follow the most effective health and wellness practices for the season. Here are a few of the effects the winter season may have on us:

How Winter Affects Your Mood & Energy

Many people experience the “winter blues” or seasonal affective disorder (SAD) during the colder months. This can look like increased feelings of sadness or loneliness, low energy levels, changes in appetite, and/or symptoms of anxiety or depression.

Less sunlight means less vitamin D (which plays a huge role in mood and mental health). Darker, shorter days and vitamin D deficiency can also disrupt our levels of the sleep hormone melatonin, the stress hormone cortisol, and the mood-influencing neurotransmitter serotonin, all of which can trigger or contribute to depression. (1)

There’s also likely an evolutionary component to our decreased energy levels in the winter. (2) We may be wired to need more rest and recovery during this season – and there’s nothing wrong with that. We can work on rebalancing mood and mental well-being while still giving our bodies the rest they need.

How Winter Affects Your Respiratory System

Air that’s cold and dry can irritate the lungs and airways, triggering inflammation and muscle constriction. (3) This in turn can lead to more coughing, shortness of breath, wheezing, and other symptoms, particularly for those with asthma or other chronic respiratory conditions.

How Winter Affects Your Skin

Again, the cold, dry air is the culprit here! Not only is the air generally very dry outside in the winter, most indoor heat sources also create dry air. This can lead to the dry, often itchy or irritated skin so many of us are familiar with this time of year.  And unfortunately, our hot baths and showers can further dry things out.

How Winter Affects Your Heart

The colder it is, the more our blood vessels constrict in order to retain our body’s warmth. But this constriction also increases our blood pressure. (4) This can be a concern for those with existing heart conditions or those who are already at increased risk for a heart attack or stroke.

How Winter Affects Your Immune System

Contrary to what many people believe, it’s not absolutely inevitable that we all get sick in the winter. But there are increased risk factors to know about. Many common viruses survive better in colder temperatures and winter weather. The dryness in the air can also dry out the mucous membranes around our noses, mouths, and throats, weakening our first lines of defense. Also, germs tend to spread indoors especially in crowded spaces (where we tend to spend more of our time in the winter).

Again, these factors may increase the risk of catching colds and viruses, but by understanding these risks and supporting our immune system function, we can still protect ourselves.

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How Winter Affects Your Joints

Cold temperatures can slow down blood circulation, making the body more sensitive to aches and pains. Changes in air pressure can also exacerbate joint pain.

The Good News About Winter

Winter can be a great time to turn inwards. While you don’t have to put your entire life on pause, this time of year encourages more rest, recovery, and introspection, all of which can be positive and healing. (Side note: scientists aren’t entirely sure why, but many people also enjoy an increase in libido during the winter!)

Biohacking Strategies for Winter Wellness

Cold temperatures, dry air, and decreased sunlight may increase the risk of certain health concerns, but knowledge is power: the more we know about what’s going on, the more we can strengthen our defenses and support our body’s wellbeing.

Here are some of my favorite biohacking strategies and hacks for winter health and wellness.

How to Eat for the Season

Starting from a place of eating whole, anti-inflammatory foods, there are a few specific things you can do from a nutrition standpoint to feel your best in the winter:

• Boost hydration with soups and teas. It’s natural to crave warm, comforting soups, stews, and teas when it’s cold outside. This is the right kind of comfort food! Not only are these things nourishing, but they can help to keep you hydrated during a time when all of the dry air might actually be dehydrating you. When it comes to tea, green tea is an especially supportive option, as it’s packed with immune system-supporting flavonoids and antioxidants. (Of course, make sure to also drink plenty of water).
• Get more vitamin D from food. Just about everyone needs a vitamin D supplement in the wintertime, as our primary natural source (direct sunlight) is much less available to us. To give yourself an extra boost, you can also boost your intake of vitamin D-rich foods including eggs (the vitamin D goodness is in the yolks!), mushrooms, and fatty fish like salmon and sardines – also great sources of healthy fats.
• Eat to support the immune system. We know that we’re more susceptible to catching viruses in the winter. This means it’s especially important to support the body’s natural defenses. Some of the best immune system boosting foods include garlic, ginger, turmeric, berries, leafy greens, and fatty fish.
• Eat to support the gut. The majority of the immune system resides in the gut, so when you support your gut, you support your immune system. Try probiotic foods like tempeh, miso, and natto, and prebiotic foods like dandelion greens, asparagus, and onions.
• Eat what’s in season. Living in harmony with the seasons means eating what naturally grows at different times of the year. Look up a list of seasonal produce in your region, or consider subscribing to a weekly or monthly vegetable box from a local farm if possible.

Cold Therapy, Sauna, and Contrast Therapy

Cold therapy, sauna, and contrast therapy (alternating between heat and cold exposure) have a ton of benefits all year round and are up there among my all time favorite biohacking strategies for longevity and overall health.

I get that it might be less appealing to do cold plunges or take cold showers or ice baths in the winter, but the powerful immune system and mood boosting benefits make it worthwhile. (5) (Also, many people do end up absolutely loving their wintertime cold exposure practices – especially when paired with a hot sauna or steam room experience!)