A Medihelp winter wellness guide

Winter in South Africa brings crisp mornings, shorter days and, for many of us, a dip in energy, mood, and immunity. So, we asked Medihelp members to share their best winter wellness wisdom. The response was overwhelming. Here are some of their favourite ways to stay well through winter.

Nourish your body with winter-ready foods

Winter practically begs for comfort food, and you don't have to fight that craving. Just make a few smart upgrades.

Many members recommended loading up on vitamin C-rich seasonal fruit such as oranges and naartjies to support white blood cells that fight off infections. Others highlighted the importance of foods rich in vitamin D because we spend less time in the sun, and of zinc to shorten the duration of respiratory infections.

Members also had plenty of practical ways to add more goodness to winter meals. Sonia keeps it practical: "Keep ginger, honey, and lemon on hand to make flu-fighting hydration taste good while also soothing." Deirdre has tips for parents: "Lots of soup with lots of veggies – get creative and blend away the vegetables if your kids don't like chunks. They will never know."

Don't forget about gut health either. Fermented foods such as yoghurt and kefir can support healthy gut bacteria. As Lillian reminds us: "Keep your digestive system happy because healthy gut bacteria are among the body's best defences against winter germs."

Hydration often gets neglected in winter because we don't feel as thirsty. Yet it remains one of the easiest ways to support your body. Dinah-Lee reminds us that staying hydrated supports your immune system and can help reduce fatigue, while Cindy points out that viruses may gain a foothold more easily when airways become dry. Warm water, herbal tea, and soups all help keep you hydrated while taking the chill off.

Keep moving, even when you don't want to

Let's be honest. Winter mornings make even the most dedicated fitness enthusiasts among us question their life choices.

The good news is that you don't need marathon training sessions in the cold to stay healthy. A brisk walk, indoor workout, yoga session, or even a round of bowls improves circulation, boosts immunity, and keeps your mood from hibernating along with your motivation.

One member who wasn't accepting any excuses was Johné, who summed it up perfectly: "Stop making excuses and move your body. Even a simple walk sharpens your immune system and does more for your health than sitting still."

Sometimes motivation arrives in unexpected forms. Devarshinee says, "Playing with my dog Zeus forces me to be outside when I don't feel like it." And Zané reminds us that every bit of movement counts, even if it's just "running quickly to get the washing in before it rains again".

Aim for 150 minutes of moderate activity per week – roughly 30 minutes five days a week.

Protect your sleep like your immune system depends on it

Many of our members agree that sleep is one of the most underestimated winter wellness tools. During sleep, the body produces cytokines. These proteins help regulate immune response and reduce inflammation.

The longer nights provide the perfect opportunity to give your body the rest it needs. Keeping a regular sleep routine was a prominent theme. Eugene's approach is simple: skip the afternoon naps and stick to a consistent bedtime. Member Deirdre found a low-tech solution that works: "I set an alarm to remind myself not to go to bed too late. It gets darker earlier for a reason – your body needs the extra rest during winter."

Good sleep hygiene – keeping your bedroom cool, well-ventilated, and dark, and maintaining a consistent, warm wind-down routine was also suggested. Britni recommends putting distractions away before bed, especially mobile phones, while Lameez suggests warming your feet before bedtime with socks or a warm foot soak to help you drift off more comfortably.

Guard your mental health through the cold months

The "winter blues" are tied directly to biology. Reduced exposure to natural light means more melatonin (the sleep hormone) and less serotonin (the mood hormone) – leaving many of us feeling flat and withdrawn. Catch the morning light by spending at least 15 to 20 minutes outdoors within an hour of waking up, even on a cloudy day.

Su-Mia and Tania encourage keeping in touch with friends and family, while Cornelis highlights the magic of simple moments: "Plan coffees and teas with friends, even at home if money is tight. Winter can be lonely, and we forget how important a warm drink and good company can be."

You can also try mini stress busters to shift the nervous system into a restorative state. Small daily habits can have a surprisingly big impact. Dr Maryke encourages us to laugh often because it's ’good medicine for the heart’ and to give ourselves permission to slow down a little during winter.

Ulanda starts each day by naming something she's grateful for, sometimes something as simple as admiring a beautiful flower. Nadia suggests doing one small thing each day to make someone else's day better and creating a warm, peaceful space where you can recharge.

Give your immune system every advantage

Some winter wellness habits are wonderfully uncomplicated and help protect your immune defences.

Many members highlighted the importance of regular handwashing, proper hygiene, and avoiding close contact with people who are unwell. Bianca and Gerrit both pointed out that one of the most valuable lessons from the Covid years was learning to wash our hands properly and consistently.

Selala recommends practising good hand hygiene to help prevent winter illnesses, while Margaret pays special attention to keeping kitchen surfaces and commonly used items clean. Audrey extends that advice to bathrooms and shared surfaces, especially in homes with children.

Many members also mentioned flu vaccines, vitamin supplements, warm socks, and keeping stress levels under control.

Laura offered a reminder that goes beyond winter bugs: “Something that weakens your immune system to great effect is stress, so do what you can to minimise it during winter. Whether it's sitting outside for 5 minutes a day, exercising to boost your dopamine and serotonin, taking time to read and reset, or simply showering by candlelight to allow your central nervous system to relax.” Chronic stress elevates cortisol, which suppresses immune activity over time.

Care for your skin in cold, dry conditions

Your skin is your body's largest organ and its first physical barrier against the environment. Cold air often means lower humidity, and several members agreed that indoor heating can make dry skin worse.

Nokuthula recommends avoiding sleeping with the heater or air conditioner running, while Nicholas prefers hot water bottles, blankets, and layers to stay warm without drying out the air.

Switching to a richer, cream-based moisturiser with ingredients such as ceramides or shea butter and applying it after bathing can help lock in moisture. And yes, gentlemen, this applies to you too.

Petrus puts it best: “Listen to your body. Drink water, look after your skin and use moisturiser when your hands get dry."

And don't forget sunscreen. Winter sunshine can still damage skin, even on cloudy days.

Stay warm, stay well

If there's one thing our members made clear, it’s that winter wellness isn't about a gruelling new routine – it's about small, consistent adjustments that let your body and mind do what they're already designed to do.

From all of us at Medihelp, thank you to everyone who shared their tips. Stay warm, stay connected, and look after yourself.