As winter fades and spring approaches, our bodies and minds start craving more light, fresh foods, and movement. Wellness in late winter, February into March is a tricky time—it’s still cold, but daylight is increasing, and seasonal shifts affect our energy and mood. Here’s how to stay balanced, healthy, and mindful in these last weeks of winter.
1. Nourish Your Body with Seasonal, Lighter Comfort Foods
As temperatures fluctuate, our bodies still need warmth but also begin to crave fresher flavors.
Transitioning to Lighter Meals
- Warm but fresh meals → Lighter soups with greens, lentils, and herbs.
- Stews to stir-fries → Shift to one-pan meals with seasonal vegetables.
- Hearty grains to fresh salads → Combine quinoa, farro, or brown rice with citrus-based dressings.
Foods to Support Your Energy & Immunity
- Citrus fruits (oranges, grapefruit, lemons) – Vitamin C boost.
- Leafy greens (spinach, Swiss chard, kale) – Rich in iron and fiber.
- Fermented foods (yogurt, kimchi, sauerkraut) – Gut health & digestion support.
- Lean proteins (chicken, fish, beans, tofu) – For sustained energy.
2. Strengthen Your Immune System as the Seasons Shift
The winter-spring transition is a prime time for seasonal allergies and lingering colds. Keep your immune system strong with:
- Warm drinks with lemon, honey, and ginger to clear congestion.
- Hydration with herbal teas and infused water (mint, cucumber, or lemon).
- Probiotics to support digestion & immunity (yogurt, miso, kombucha).
- Keep up with vitamin D until you’re getting more sun exposure.
💡 Tip: Open your windows for fresh air circulation as the weather allows—this helps clear out stale indoor air and germs!
3. Adjust Your Routine for More Energy & Daylight
The gradual increase in daylight can boost your mood, but winter fatigue may still linger.
Shift Your Daily Rhythms
- Wake up with the sun – Aim to get natural light in the morning to reset your body clock.
- Move your workouts earlier – With longer days, try an afternoon walk or short workout instead of late-night sessions.
- Slowly adjust sleep schedules – Start going to bed 10-15 minutes earlier/later if needed to sync with daylight changes.
💡 Tip: If you feel sluggish, try a quick morning stretch or light yoga to shake off winter stiffness!
4. Adjust to Longer Days & Daylight-Saving Time
March 9, 2025, marks the start of Daylight-Saving Time, meaning we lose an hour of sleep and gain more daylight in the evening. This change affects energy levels, sleep, and mood—so it’s important to ease into the transition.
How to Adjust Smoothly:
- Wake up with the sun – Aim to get natural light in the morning to reset your body clock.
- Move your workouts earlier – With longer days, try an afternoon walk or short workout instead of late-night sessions.
- Slowly adjust sleep schedules – Start going to bed 10-15 minutes earlier/later if needed to sync with daylight changes.
By preparing ahead, you can minimize grogginess and take advantage of the extra daylight for more movement and outdoor time.
5. Keep Moving, Even in Unpredictable Weather
Late winter can bring chilly mornings, sunny afternoons, and surprise snow or rain. Adapt your movement routine to fit the season. Wellness in late winter is also about change.
- Outdoor walks on milder days → Fresh air boosts mood & circulation.
- Indoor workouts when it’s cold/rainy → Bodyweight exercises, resistance bands, or simple stretching.
- Dance or movement breaks → Shake off winter sluggishness with music-driven movement!
- Spring cleaning as exercise → Organizing & decluttering can be a great way to stay active indoors.
6. Mindful Practices for a Seasonal Reset
Winter can feel long and heavy, but late February into March is the perfect time for a mental refresh for your wellness in late winter.
Simple Ways to Welcome the Seasonal Shift
✅ Declutter your space – Start a small organization project to clear mental fog.
✅ Journal about your winter experience – Reflect on what worked for your health & energy.
✅ Try a spring intention-setting practice – Instead of strict resolutions, set mindful goals for the new season.
✅ Add new music to your routine – Switch from winter’s deep, cozy tracks to lighter, energizing playlists.
💡 Tip: If you’ve been meditating or practicing mindfulness, adjust your focus to themes of renewal, clarity, and light.
Final Thoughts: Embrace the Shift Without Rushing It
Late winter isn’t quite spring yet, so don’t rush into major seasonal changes. Wellness in late winter is important. Listen to your body, stay warm, and gradually invite new habits that align with the shifting light and energy.
Also read: Embracing Winter with Mindfulness
By eating nourishing foods, staying active, and practicing mindfulness, you’ll feel refreshed and ready for the transition into spring.
