As the winter months settle in, it's crucial to prioritise your health and well-being, particularly your adrenal health. The adrenal glands, small but mighty organs located above your kidneys, play a pivotal role in regulating stress hormones, metabolism, and immune function.


Give your adrenals some extra TLC by embracing warming foods, seeking sunlight and prioritising rest and relaxation.

Embrace Warming Foods

Winter calls for a dietary shift towards nourishing, warming foods. These foods not only provide comfort but also support your adrenal glands by stabilising blood sugar levels and nourishing the nervous system. Incorporate root vegetables like sweet potatoes, carrots, and beetroot, which are rich in vitamins and minerals. Add spices such as turmeric, ginger, and cinnamon to enhance circulation and provide anti-inflammatory benefits. Soups, stews, and herbal teas are perfect for keeping your body warm and hydrated, aiding in digestion and boosting your overall health. Each morning, we greet our guests with a comforting cup of hot lemon, ginger, and turmeric tea. This simple yet nurturing gesture ensures that you begin your day feeling calm and hydrated.


Seek Sunlight

Despite the shorter days and chilly weather, sunlight remains a crucial element for maintaining optimal health during winter. Exposure to natural light helps regulate your circadian rhythm (your sleep and awake cycle), improving sleep patterns and mood. Sunlight also stimulates the production of vitamin D, essential for immune function and bone health.

Aim to spend at least 15-20 minutes outside each day, whether it's through a brisk walk, gentle yoga, or simply soaking up the sun's rays.

A simple exercise regime in winter is walking in the sunshine while adding in some body weight exercises like squats and lunges.


Prioritise Rest and Relaxation

Winter is the perfect time to slow down and honour your body's need for rest. The adrenal glands can become overworked due to chronic stress, leading to fatigue and weakened immunity. Prioritising restful sleep and relaxation is vital for adrenal health and overall well-being.

Create a calming bedtime routine, reduce screen time before bed, and ensure your sleep environment is comfortable and cool. 18 degrees is ideal. Incorporate relaxation techniques such as deep breathing, meditation, and gentle stretching to improve sleep and support adrenal health.

At Gwinganna Lifestyle Retreat, we emphasise the importance of holistic care for your adrenals to keep you vibrant and resilient throughout the colder season.


By Katlyn Martin, Gwinganna Naturopath and Herbalist