Staying Healthy and Balanced This Winter : Practical Holistic Tips by Svetlana Kogan, M.D. IFMCP

Svetlana Kogan, M.D.

As the year winds down and the weather cools, our bodies start adjusting to the new rhythm of winter. Shorter days, temperature changes, and dryer air – all herald that time of the year when our immune systems are quietly working a little harder. This is the perfect time to give yourself some extra care — not with complicated routines, but with simple habits that help you feel grounded, balanced, and strong. Nature already gives us everything we need; we just have to put it to good use.

Let’s start with one of my favorite winter staples — ginger. This little root isn’t just for tea; it’s a powerful immune booster. Studies show it can help your T-cells — the ones that fight germs — work up to 30% better and may even shorten colds by a couple of days. Try grating a bit of fresh ginger into soups, stir-fries, or even your morning oatmeal. Just a quarter teaspoon is enough to make a difference. It adds flavor and warmth, which feels especially good when it’s chilly outside.

Another easy trick? Eat ‘the rainbow’. The more color on your plate, the better your body can defend itself. Fruits like oranges, kiwi, berries, and pomegranate are loaded with antioxidants that protect immune cells. You can tell a lot about your nutrition just by looking at your shopping cart — if it’s bright and colorful, you’re doing great. Don’t forget those orange-colored veggies and fruits — sweet potatoes, pumpkin, carrots, and dried apricots. They’re full of beta-carotene, which helps your body make vitamin A and supports your immune response. Think of them as natural armor, giving your cells an extra layer of defense.

And here’s something people often overlook — about 70% of your immune system actually lives in your gut. That means what you eat plays a big role in how well your body handles viruses. Try adding organic, plain yogurt with live probiotics to your day. Skip the sugary, flavored versions — those can do more harm than good. Probiotics support healthy digestion and keep your immune system calm and ready.

Garlic deserves its own moment. It’s not just for flavor; it’s one of the most powerful immune-supporting foods around. One clove a day can boost your body’s resistance to viruses by up to 40%. If the smell isn’t your favorite, lightly cook it to tone it down, or try an odor-free aged garlic supplement.

Now let’s talk about stress from all the holiday shopping, responsibilities, and celebrations. Take time to breathe and become mindful of what is essential and what can be omitted from your already busy social calendar. Celebration should be something special and not a daily indulgence. Nevertheless, if you are already stressed out – touch is one of the most healing things you can give your body. A good massage, whether from a professional or a loved one, reduces cortisol and increases white blood cell activity by about 25%. That’s not pampering — that’s self-care at its best.

Another great holistic trick is contrasting showers — switching between hot and cool water. Start with three minutes hot, then one minute cool, and repeat three times, ending with cool. It wakes up your circulation, supports lymph flow, and leaves you feeling energized.

And don’t underestimate the power of movement. Even 10 minutes of moderate exercise — like a brisk walk outdoors — gives your immune system a nice boost. You’ll get fresh air, a bit of sunlight, and those endorphins that lift your mood. If you can, walk with a friend. Laughter and good conversation multiply the benefits.

Finally, remember that your mindset plays a big part in how healthy you feel. Gratitude, calm, and connection are some of the most powerful immune boosters out there. People who focus on appreciation and optimism produce fewer stress hormones and more of the antibodies that protect against viruses. So, take time to do what lifts your spirit — meditate, pray, volunteer, or simply reach out to someone you care about. A kind word or small act of generosity can be healing for both of you.

Staying healthy this winter isn’t just about avoiding germs —it’s about supporting your body in every small way you can. Eat colorful, vibrant foods, rest when you need to, move often, and keep your mind peaceful. Balance doesn’t come from one big effort; it grows from the little things you do every day.

So take care and enjoy the season feeling strong and centered. You’re worth it.

The author of ‘Diet Slave No More!’, Svetlana Kogan, M.D. IFMCP is a Board-Certified Internal Medicine, Holistic & Functional Medical Doctor with 25 years of experience. Her website is CustomLongevity.com Office Phone: 239-676-6883