Health & Wellbeing

6 Steps to the Ultimate Winter Self-Care Routine

woman outdoors in winter

Winter self-care is arguably more important than looking after your wellbeing at any other time of year. When the temperature drops and daylight hours are reduced, it can be natural for your mood to take a dip, so it’s important that you’re doing what you can to look after yourself, treat yourself with kindness and keep your spirits up.


woman reading a book under a blanket


With just a few small lifestyle changes, you can create a winter self-care routine that works for your individual needs to help brighten your winter. Here are just some of our winter self-care recommendations:


1. Make the Most of the Daylight


With limited daylight hours during the winter months, it’s important to make sure you’re getting as much vitamin D (also known as ‘the sunshine vitamin’) as you can.


If you typically commute in the dark, try to get outside for a walk at lunchtime, but if you’re not able to get enough vitamin D through natural daylight, make sure you’re taking a supplement that contains vitamin D instead.


MINAMI® MorEPA Platinum Elite + Vitamin D3 Omega-3 Fish Oil supplements are designed to provide you with essential Omega-3 fatty acids, alongside vitamin D to support your health all year round.



The benefits of vitamin D include:


  • Vitamin D helps to support bone health and teeth
  • Vitamin D helps to support muscle function
  • Vitamin D promotes normal immune system function

2. Embrace the Outdoors


It might be colder outdoors in the winter, but it’s no less beautiful; in fact, winter scenes can be some of the most picturesque of all.


Getting outside for a walk, gentle jog or a cycle will help your body to release endorphins, which are also known as happy hormones, helping to give your mood a boost – exactly what winter self-care should be about.


To give your joints a little extra support, try Omega-3 supplements, such as our MorEPA Move Omega-3 Fish Oil formula, which also contain vitamin C and antioxidant curcumin to help to keep you moving.



The vitamin C in these Omega-3 fish oil supplements can help to support normal collagen formation for bone and cartilage function, while the curcumin from turmeric has traditionally been used to help to keep joints supple.

3. Morning Yoga


Starting your day with some gentle yoga can help to put you in a positive, calm mindset for the day ahead, which is what a winter self-care routine should be all about.


woman practising yoga meditation


Yoga can help to get the blood flowing around your body, helping to warm you up on a cold winter’s morning, easing early morning aches and pains. Meanwhile, taking the time to clear your mind can help you to focus on the day ahead.


We recommend incorporating these poses a few times each into a 15-minute morning yoga flow routine to prepare you for the rest of the day:


  • Chair pose (utkatasana)
  • Downward facing dog (adho mukha svanasana)
  • Low lunge (anjaneyasana)
  • Sun salutation (surya namaskar)

4. Keep Hydrated


Hydration isn’t just important in the warmer summer months. You might not feel quite as thirsty in the winter, but it’s still vital for your health and wellbeing to stay hydrated.


Aiming to drink eight glasses of water a day can help to support your energy levels, which is a vital part of winter self-care. Staying hydrated can also help to reduce headaches, and support your gut health.


In addition, drinking plenty of water can play a key role in your winter skincare regime, as your skin can become dry and cracked in the winter months. Keep a reusable bottle with you at all times during the winter to remind yourself to keep drinking.

5. Make Time for Yourself


It can be easy to fall into the trap of spending all of your free time scrolling through social media or saying ‘yes’ to too many things, leaving yourself feeling burnt out.


woman with feet up in front of a fire, drinking a hot drink


Instead, make sure you’re only saying ‘yes’ to plans that you know will leave you feeling fulfilled, and try not to do too much to prevent yourself feeling exhausted and run down.


Try to make a little bit of time for yourself every day to check in with yourself about how you’re feeling and to address this – the ultimate act of winter self-care. Whether you allocate five minutes, 20 minutes or a couple of hours, remember that you can’t be there for everyone else in your life or give your all to your work if you’re neglecting number one.

6. Eat Well


Eat heartily but healthily as part of your winter self-care routine to make sure your body is getting the nourishment it needs through the more challenging months.


Soups, stews and homemade curries are all wonderfully comforting meals that you can easily pack with plenty of healthy vegetables. Add a teaspoon of turmeric to bring extra vibrancy and nourishment to your meal.


What You Need to Know About Turmeric

Health & Wellbeing

What You Need to Know About Turmeric

Curcumin, the active compound in turmeric, is a key ingredient in our MINAMI® MorEPA Move Omega-3 supplements.

2021-09-27 11:01:14By minami


Healthy seasonal winter ingredients include:


  • Beetroot
  • Brussels sprouts
  • Butternut squash
  • Parsnips
  • Pears
  • Rhubarb
  • Swede
  • Turnips


What’s more, nourishing your body with foods containing nutrients such as Omega-3 and vitamin D can help to support your health and wellbeing at the time of year when it needs it most. Try this recipe for a warming kipper kedgeree, which includes both Omega-3 and vitamin D.


Find out more about the benefits of Omega-3 for your health all year round:


What are the Benefits of Omega-3?

Omega-3 Benefits

What are the Benefits of Omega-3?

There are many benefits of Omega-3, including support for brain, heart and eye health.

2020-07-13 15:20:02By minami

Improve your Omega-3 levels by using MINAMI® supplements regularly. For best results and to see significant changes in your health, a daily usage of at least 3 months is recommended.



Writer and expert