Every winter, I hear the same things from patients:
“I just can’t seem to shake this congestion.”
“I feel run down no matter how much I rest.”
“I’m not sick… but I don’t feel well.”
And here’s the truth most people don’t hear often enough:
This is often a normal human response to winter.
In Wintering, Katherine May describes winter not as a failure of productivity, but as a necessary season — one that asks us to slow down, conserve energy, and tend to what’s been depleted. Nature does this instinctively. Humans, however, are often expected to override it.
We live in a culture that demands the same output year-round, but biology doesn’t work that way. Winter is naturally a time of conservation, repair, and recalibration, especially for the immune and nervous systems.
What’s Actually Normal in Winter
Mild respiratory symptoms related to dry air and indoor heating
Lower energy and slower recovery,
Increased need for sleep and quiet,
Subtle immune shifts as the body adapts to cold, darkness, and stress…
These changes don’t mean your immune system is “weak.”
They mean it’s responding appropriately to environmental stressors.
Wintering isn’t about giving up — it’s about listening.
When to Look Deeper
That said, winter symptoms deserve closer attention when:
Illness keeps recurring,
Symptoms linger without improvement,
Fatigue is severe or progressive,
You’re relying on stimulants just to function,
You never feel like you fully recover…
This is when we look deeper at nutrient status, immune resilience, stress hormones, sleep quality, gut health, and inflammation — not to “push through,” but to understand where support is needed.
A Seasonal Functional Medicine Approach
Instead of demanding more from our bodies in winter, we should be supporting them differently:
More rest, less intensity
More nourishment, less restriction
More warmth, hydration, and recovery
Gentle immune support rather than aggressive “boosting”…
As Katherine May writes about wintering, these quieter seasons are often when the most important repair happens — if we allow it.
From a functional medicine perspective, winter is about maintenance and repair, not optimization.
The Bottom Line
Winter is not the time to overhaul your body or demand peak performance.
It’s a time to:
Restore, rebuild, protect your energy, & prepare for spring…
When we work with the season instead of against it, symptoms often improve naturally — and long-term resilience increases.
How I Support Patients in the Winter
Winter care isn’t about forcing the body to perform at full capacity — it’s about protecting resilience, supporting recovery, and preventing deeper depletion. My approach during this season focuses on meeting the body where it is.
1. Immune and nutrient repletion
Winter often exposes low reserves of vitamin D, zinc, magnesium, iron, and B vitamins. We prioritize targeted testing when needed and thoughtful supplementation to restore what’s being used faster during colder months.
2. Gentle immune support (not over-stimulation)
Rather than aggressive “immune boosting,” we focus on supporting mucosal immunity, inflammation balance, and recovery. This includes nutrition, sleep optimization, and short-term immune support during higher-risk periods.
3. Immune Boost IV Therapy (when appropriate)
For patients who are run down, getting sick repeatedly, or struggling to rebound, immune support IV therapy can be a helpful tool. These blends are designed to rapidly replenish key nutrients like vitamin C, B vitamins, zinc, and minerals that support immune resilience and recovery — especially when oral intake or absorption is limited. IV therapy is not a replacement for rest or lifestyle support, but it can be a strategic adjunct during winter stress.
4. Nervous system and stress support
Winter is a time when stress hormones and sleep disruption quietly drive symptoms. We address circadian rhythm, sleep quality, nervous system regulation, and realistic workload expectations — because immune health is inseparable from stress physiology.
5. Seasonal expectations and pacing
Perhaps most importantly, we reset expectations. Winter is not the season for extremes — extreme restriction, extreme training, or extreme productivity. Patients are encouraged to pace themselves, nourish consistently, and allow space for recovery.
Winter care is proactive, not reactive.
When we support the body early — rather than pushing through — we often prevent the cycle of burnout, recurrent illness, and lingering symptoms that carry into spring.