Winter Wellness Q&A with a Nutritionist

In this winter wellness advice and immune support Q&A, we sat down with registered nutritionist Sara Lake and put the hard, frequently asked winter questions to her. The goal is simple: separate helpful habits from hype, so you can feel more confident about what actually supports health when the weather turns.

winter wellness advice and immune support Q&A: Now, to start with, one that frequently gets asked, do supplements really help us during winter to keep the nasty bugs away?

Unfortunately, there is no supplement that will make you immune to seasonal ills. The best strategy for staying well is still the foundation: support your body year-round with a nutritious diet, enough sleep, and stress management. That said, modern eating patterns can lead to less-than-optimal intake of key immune nutrients such as zinc, selenium, B6, iron, folate and the vitamins A, C and E, and reduced winter sunlight can also diminish vitamin D. This type of micronutrient malnutrition is particularly common in older adults, so a quality multivitamin can be a practical backstop if you are unsure your daily nutrition is up to scratch.

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What foods should I look to increase over winter, is there anything specific I should add into my diet to assist optimal health?

In winter we naturally want warming, filling foods and this can lead to a neglect of fruit and veges. Incorporating fruits and vegetables into winter cuisine is a great idea, for example in casseroles, soups and stews, or fruit-based warm desserts. If you find variety drops in winter, aim to add at least one extra colour of produce per day as a simple, doable target.

Is it beneficial to get out and exercise in Winter? Will it really help my body function?

Exercise is not my specialty, but I have read research suggesting that moderate exercise can enhance immune function, whereas intense exercise can blunt immunity in the short term (which is why overdoing it can sometimes coincide with getting sick). As well as potentially supporting immunity, exercise is a reliable way to boost mood and reduce psychological stress. If you are run down, keep it gentle and consistent rather than pushing for maximum intensity.

Is there any truth in Grandma’s remedy of hot Lemon and Honey drinks? Or maybe the odd splash of whiskey?

Hey, who am I to question grandma? There have been studies suggesting lemon (particularly the oils in the rind), ginger, garlic and manuka honey can have a mild antimicrobial effect. It is unclear how much this changes the course of a cold, but symptomatic relief and hydration can still be worthwhile when you feel rough. There is nothing well documented for whiskey, but a warm drink that helps you relax can improve your outlook, and that matters too.

Why is soup always the go to meal to give someone or to make when they’re sick, does it even assist in kicking that flu to the kerb?

Soup has a lot going for it when you are feeling under the weather. For a start, a good soup or broth (see our bone broth recipe here) can be a powerhouse of easy-to-absorb nutrients. Secondly, soup is easy to consume when appetite is low and lastly, it helps keep you hydrated during a time when you may be losing water through coughing, sneezing, a runny nose, sweating, vomiting or diarrhoea.

We’ve been told we should keep hand sanitizer within arm’s reach during flu season, would you agree?

This one gets a hard yes from me. I learned the trick from a GP who said it is their secret to staying well when seeing a stream of sick patients. Hand sanitiser or regular hand washing is a solid winter habit, especially before eating and after being in shared spaces.

I struggle to drink water in winter, it makes me feel cold. Is it still necessary to drink copious amounts during the cooler seasons?

In general, drink when you are thirsty is good enough, however there are exceptions during winter and the big one is winter sports, especially at altitude. Your body works harder to regulate internal temperature when you are exercising and sweating in the cold, and thirst cues can feel muted, which can lead to dehydration. Warm water, herbal tea, or rehydrating drinks with electrolytes and carbohydrates can all help, depending on what you are doing.

During Winter, we find our mental wellbeing can take a hit, lack of sun, motivation, warmth. Is there a way to get through this?

Look after yourself, and if you are feeling flat, lower your expectations to something restorative and realistic, like getting to bed earlier with a book and a hot water bottle. Although you may not feel like it, getting outside can help with the winter blues because it supports circadian rhythms and daily routine. If you feel persistently down and unmotivated and it does not lift with some TLC, it could be Seasonal Affective Disorder (SAD), and it is worth visiting an appropriate health professional.

Now I’m sure we are not alone with this question, but WHY do our joints/bones stiffen up or get so sore during the colder months? Is our body lacking nutrients? Is it from getting older? Or is it just plain cold outside and this is our bodies way of letting us know?

That is a very interesting question. Nobody doubts that joints can feel stiffer and sorer in winter, but science has not given us a single clear reason, although there are some theories. Cold temperatures can reduce circulation in the limbs because the body redirects blood flow to keep core organs warm, so reduced blood and nutrient delivery may make tissues feel less flexible. Cold-weather inactivity can also play a role, because less movement further reduces circulation and joint range of motion.

Last but not least... since a lot of us don’t have access to a Registered Nutritionist to give us the run down we are eager to know YOUR top go to recommendations for health this winter….GO!

My best advice is to remember that health is multi-faceted. It is not just about nutrition, although nutrition matters, and it also includes getting enough rest and sleep, having supportive social connections, managing stress, getting some exercise and seeing a health professional if required. If you want a simple approach, focus on the basics you can repeat daily rather than chasing perfect routines.

Thanks for your time today Sara - we appreciate you taking the time to do a Q & A with us, and we know our Puraz followers will too!

You are so welcome, it has been my pleasure.

Winter wellness FAQ

What is the best winter wellness advice and immune support Q&A takeaway in one line?

Focus on the basics: eat a varied whole food diet, sleep enough, manage stress, and keep moving. Supplements can fill gaps, but they cannot replace daily habits. Pick one small change you can repeat every day, like adding a veg-filled soup at lunch.

Do supplements keep you from catching winter bugs?

No supplement can make you immune to seasonal ills. A good base diet supports your immune system year-round, and a multivitamin can help if your intake is inconsistent. If you are older or have limited sun exposure, ask a health professional about vitamin D and other key nutrients.

Which nutrients matter most for immune support in winter?

Common shortfalls include zinc, selenium, vitamin B6, iron, folate, and vitamins A, C and E. Vitamin D can also drop in winter due to lower sunlight exposure. Build meals around protein plus colourful vegetables, and use a multivitamin when food variety is hard.

What foods should you prioritise in winter without losing fruit and veges?

Winter comfort food can crowd out produce, so plan it in on purpose. Add vegetables to casseroles, soups and stews, and use fruit in warm desserts like baked apples. Aim for at least two colours of veg at most meals to keep variety up.

Is exercise in winter good for immunity and mood?

Moderate exercise is linked with improved immune function, while very intense training can temporarily blunt it. Movement also supports mood and helps reduce stress. Keep it steady and consistent, and scale back if you are run down.

Do hot lemon and honey drinks help when you are sick?

They can offer mild symptomatic relief and support hydration. Ingredients like lemon rind oils, ginger, garlic and manuka honey have shown mild antimicrobial effects in some studies, but results vary. If it helps you feel better and you tolerate it well, it is a useful winter ritual.

Why does soup feel so helpful when you have a cold or flu?

Soup and broth are easy to eat when appetite is low and can deliver nutrients in a gentle form. The warmth and fluid also support hydration when you are losing water through coughing, sweating, or a runny nose. Include protein and vegetables to make it more sustaining.