--- title: "Winter Wellness: small habits to stay well this season" description: winter warmers, soup, stew, immunity, wellness image: https://marketing.bodysaysyay.com.au/hubfs/Canva%20images/Canva%20Design%20DAHRqq9VcKI.png --- [Skip to content](https://marketing.bodysaysyay.com.au/tips-tricks/winter-wellness-small-habits-to-stay-well-this-season#main-content) [![BSY_PRI_RGB](https://marketing.bodysaysyay.com.au/hs-fs/hubfs/BSY_PRI_RGB.png?width=1219&height=258&name=BSY_PRI_RGB.png "BSY_PRI_RGB")](http://www.bodysaysyay.com.au) - [Contact](https://bodysaysyay.com.au/#kat-PuDjNKCy8yrrJfUS) - [Nutrition](https://marketing.bodysaysyay.com.au/tips-tricks/tag/nutrition) # Winter Wellness: small habits to stay well this season ![](https://marketing.bodysaysyay.com.au/hubfs/Canva%20images/Canva%20Design%20DAHRqq9VcKI.png) - August 8, 2026 ![Suzanne Burke](https://marketing.bodysaysyay.com.au/hubfs/circle%20portrait2%202.png) [Suzanne Burke](https://marketing.bodysaysyay.com.au/tips-tricks/author/suzanne-burke) ## Winter Wellness: 4 Simple Habits to Help Your Family Stay Well This Season   ##### When winter arrives, so do the runny noses, coughs and constant reminders to 'wash your hands!' While it's impossible to avoid every bug that comes your way, there are plenty of everyday habits that can help support your immune system. ###### There is no magic food to prevent you from getting sick, though what you eat can make a difference Despite what marketing might tell us, there isn't a magic food or supplement that prevents you from getting sick. Our immune system is incredibly complex and works best when we consistently look after our overall health. The good news? Many of the foods that support our immune system are affordable, easy to find and naturally in season during winter. ### Start with your gut Around 70% of the immune system is associated with the gut, making gut health an important piece of the puzzle. One of the best ways to care for your gut is by eating plenty of fibre. Whole grains, legumes, fruit and vegetables provide food for the beneficial bacteria living in your digestive system. These bacteria help maintain a healthy gut environment, which supports immune function. Easy ways to boost your fibre include: - choosing wholegrain bread instead of white - adding barley to soups - including oats at breakfast - stirring lentils into bolognese - snacking on fruit instead of highly processed snacks. ### Winter produce is packed with goodness Eating seasonally doesn't just taste better – it often means fresher produce and better value. Some winter favourites include: **Citrus fruits and kiwi fruit** – rich in vitamin C, which supports normal immune function. **Pumpkin & sweet potato** – excellent sources of beta-carotene, which the body converts to vitamin A. **Garlic & ginger** – delicious ways to add flavour while increasing your intake of beneficial plant compounds. **Mushrooms** – provide important nutrients and are incredibly versatile in winter cooking. ### Warm meals are your friend Soup season is one of my favourite parts of winter. Although my family often doesn't agree until they have a bowl in front of them and they tell me how nourishing it feels. Homemade soups and casseroles are an easy way to combine vegetables, legumes, whole grains and quality protein into one meal. They're economical, freeze well and make busy weeknights much easier. Why not try: - Pumpkin & lentil soup - Chicken and vegetable soup - Beef and barley stew - Vegetable minestrone - Slow-cooked chickpea curry ### Don't forget lifestyle habits Nutrition is only one piece of the wellness puzzle. Supporting your health also means: - moving your body regularly - getting enough sleep - spending time outdoors - managing stress where possible - staying hydrated, even when you don't feel thirsty. These habits work together to keep your body functioning at its best. #### The bottom line Winter wellness isn't about chasing 'immune-boosting' products. It's about consistently choosing nourishing foods, moving your body, getting enough rest and embracing the warming meals that make winter such a comforting season. Small habits really do add up. So this week, why not choose just one? Add barley to your soup. Swap white bread for wholegrain. Cook a homemade soup. Or head outside for a walk in the winter sunshine. Your immune system, and your future self, will thank you - yay! > [Here's a link to download some of my favourite Winter warmers](https://marketing.bodysaysyay.com.au/hubfs/Winter%20Warmers.pdf)   Blog Post ## Related Articles [![](https://marketing.bodysaysyay.com.au/hubfs/Canva%20images/Canva%20Design%20DAHEdhq9cR0.png)](https://marketing.bodysaysyay.com.au/tips-tricks/protein-everywhere-do-we-actually-need-more) [Nutrition](https://marketing.bodysaysyay.com.au/tips-tricks/tag/nutrition) ### [Protein Everywhere: Do We Actually Need More?](https://marketing.bodysaysyay.com.au/tips-tricks/protein-everywhere-do-we-actually-need-more) March 20, 2026 Walk through any supermarket aisle right now and you’ll see it: Protein yoghurt. Protein cereal. Protein snack bars.... [Read more](https://marketing.bodysaysyay.com.au/tips-tricks/protein-everywhere-do-we-actually-need-more) [![](https://marketing.bodysaysyay.com.au/hubfs/Canva%20images/Canva%20Design%20DAHSbfmQows.png)](https://marketing.bodysaysyay.com.au/tips-tricks/what-can-food-teach-us-about-science) [Health Education](https://marketing.bodysaysyay.com.au/tips-tricks/tag/health-education) ### [What can food teach us about science?](https://marketing.bodysaysyay.com.au/tips-tricks/what-can-food-teach-us-about-science) August 16, 2026 Curiosity Starts in the Kitchen: Celebrating National Science Week [Read more](https://marketing.bodysaysyay.com.au/tips-tricks/what-can-food-teach-us-about-science) [![](https://marketing.bodysaysyay.com.au/hubfs/Canva%20images/Canva%20Design%20DAHTvu9WPGU.png)](https://marketing.bodysaysyay.com.au/tips-tricks/why-getting-a-good-nights-sleep-matters-for-kids-and-parents) [Health Education](https://marketing.bodysaysyay.com.au/tips-tricks/tag/health-education) ### [Why getting a good nights sleep matters for kids and parents](https://marketing.bodysaysyay.com.au/tips-tricks/why-getting-a-good-nights-sleep-matters-for-kids-and-parents) August 30, 2026 Why Sleep Matters for Kids and Parents We talk a lot about healthy eating and exercise. But there's another healthy... [Read more](https://marketing.bodysaysyay.com.au/tips-tricks/why-getting-a-good-nights-sleep-matters-for-kids-and-parents) [Check all articles](https://marketing.bodysaysyay.com.au/tips-tricks) NEWSLETTER ### Join my mailing list Weekly tips, recipes and the latest nutrition science to help your family stay healthy and care for our planet. Plus you'll get a copy of my Nutritious Lunchboxes for School e-book for FREE [Sign up](https://marketing.bodysaysyay.com.au/en-au/lunchboxes-ebook) ### And if lunchboxes feel overwhelming… Check out **The Root Cause Lunchbox Reset,** simplifing lunchboxes, reducing ultra-processed foods, and empowering kids to get involved. **👉 Learn more about the Lunchbox Reset [here](https://therootcause.com.au/lbr/#join)** No guilt. No perfection. 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