This time of year, it gets light later and dark earlier, we’re indoors more, and overcast, blustery weather can take a toll on our spirits. With these factors and others making seasonal wellness a little more challenging, all the more reason to stay one step ahead of the winter flus and cold bug blues.
To get some answers on what we can do to set ourselves up for success, we talked with Chris Childers, MS, RD, a Clinical Dietitian at UM Health-West who’s been a registered dietitian for 25 years, mainly in an inpatient/outpatient setting.
One of the first points of discussion was around energy. The busyness we feel and obligations we may need to meet during the winter months can leave us sapped. But, what can also contribute to that is the types of foods we’re eating.
We’ve heard a lot recently about the negatives of ultra-processed foods—and for a good reason. Because they’re often stripped of vitamins and minerals, they can promote fatigue and also increase the chance of inflammation. With the two combined, the likelihood of getting in physical activity is lowered, contributing to an overall sluggishness.
“If someone has increased inflammation in their joints, that discomfort may make exercise more difficult or they may feel less motivated because they just don't feel as good,” Childers said.
Other reasons we might be fatigued is if we have low blood iron, which can decrease energy because less oxygen is getting to our muscles. Upping our intake of iron-rich foods, such as meat, seafood, eggs, and tofu, as well as legumes, leafy greens, nuts, seeds, and whole grains can help. And, if doctor recommended, so can taking an iron supplement.
Supporting our immune system is the other side of the coin. Childers noted that we're not exposed to nearly as much sunlight due to living in the Midwest in winter, meaning we’re likely not getting adequate vitamin D.
“Vitamin D is one of those vitamins that has been proven to help with immunity,” he said. “And because we're outside less in the cold months here in Michigan, and we get less sunshine overall, our vitamin D production definitely can go down.”
When we think of immunity, we often place vitamin C as the top priority. That’s true year-round, but in winter in particular, it’s vitamin D that we want to put an emphasis on. And, Childers explained that the best way for us to absorb it is from natural food sources, versus supplements, if possible. Dairy products (especially eggs) and fish are the most common options, but if we have food sensitivities or follow a vegan diet, then turning to fortified plant-based milks and cereals can be the answer.
In addition to getting enough vitamin C and D, there are certain foods that can benefit our bodies and immune systems. Garlic, for example, contains compounds that have antibacterial, antiviral, and antifungal properties. Ginger also can play a role in reducing inflammation, and it sometimes can be a remedy for sore throats and nausea. And, some yogurts and fermented foods contain active cultures and probiotics that create a gut balance that, in turn, could help fight off colds and infections.
“Those are the three foods that come to mind, in addition to sources of vitamins D and C,” Childers said. “Vitamin E can be beneficial, too—again, for fighting off colds and infections—and that normally comes from nuts, seeds, avocados, and dark leafy greens.”
Knowing what to and what not to eat is the first part of the equation, but the next hurdle can be integrating the right foods into our meals. Many of us lead hectic lives, and it’s easier to get our fuel from grab-and-go selections, but those are typically the foods that have the least nutrients and payoffs.
Childers recommended countering this by setting aside an hour or two on a day off or weekend to prep meals for the week. And, make large enough portions to have several days’ worth of leftovers, so there are always easily accessible, healthy meals right in our refrigerators or freezers. That upfront effort not only solves the ever-present “What’s for dinner?” question, but also rewards our constitutions with fresher, less-processed nourishment.
What else? Childers promotes frequent, proper hand washing and staying up on key immunizations, such as influenza and RSV. Put all of these together, and you have a recipe for a healthier winter season and beyond!
Allison Kay Bannister has been a West Michigan resident since 1987 and a professional writer since 2002. A GVSU alumna, she launched her own freelance writing business in 2017. Allison is a cookie connoisseur, word nerd, aspiring gardener, and metastatic breast cancer thriver who loves traveling in Michigan and beyond, and enjoys art, world cuisine, wine, music, and making homemade preserves.
This article originally appeared in the Winter ‘25/’26 issue of West Michigan Woman.
