Maximizing Your Winter Health

Posted by Nancy Sacks on

- Winter - The Season of Stillness -

Winter is the time for rest. In many places, the land becomes barren, frozen and appears dead. Trees shed their leaves. Animals hibernate or spend more time in their dens and burrows. Birds migrate to warmer places.

But all is not dead, it’s simply hidden. Winter is the time when living things rest and replenish.

How can we better rest and replenish ourselves to cultivate what will bloom in the spring?

- Kidneys -

Our kidneys have two primary functions: sending waste to the bladder and purifying blood before it returns to the heart.

If our kidneys are not optimally performing, we may experience anxiety, lower back pain, high blood pressure, stiffness, and headaches.

Each kidney has an adrenal gland that is responsible for supplying over 50 vital hormones. These include aldosterone, which helps regulate blood pressure, cortisol and adrenaline which help the body respond to stress.

When the adrenals are overburdened, known as adrenal fatigue, chronic fatigue is the primary symptom. People may experience:

- Sleep disorders
- Weight gain
- Fatigue
- Depression

It is common to experience these issues after a period of great stress or time of grief. It is critical to recharge and get enough sleep, exercise regularly, and eat a nutritious diet. 

- Kidney Supplements -

Some of the supplements we recommend for kidney and adrenal health are:

K-Kidney by Systemic Formulas

K-Kidney provides comprehensive support for our kidneys and kidney tissue. K-Kidney is great for general bladder health.


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RenaVen by Premier Research Labs

RenaVen delivers nutrients for premier detoxification and kidney support. The natural ingredients support kidney function, immune function, detoxification, and optimal kidney health.


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Ga Adrenal by Systemic Formulas

Ga builds energy and balances pH by providing support for both the adrenal medulla and cortex. This formula supports the fundamental energy process, retention of minerals in serum, and supports stressed adrenal glands.

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Adaptogen R3 by Premier Research Labs

Adaptogen R-3 from Premier Research Labs is a world-class adaptogenic formula with herbal synergists. Features the famous 3 "Rs": Rhapontium, Rhodiola Rosea and Rhodiola Crenulata; the perfect blend to promote oxygen utilization, mental acuity, endurance, and healthy fat metabolism.

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D3 1000 IU by Pure Encapsulations

The sun produces less Vitamin D in the winter months and we usually spend less time outdoors. D3 is a great supplement that supports kidney, bone, breast, prostate, cardiovascular, colon and immune health.

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- Bladder -

The bladder is where water converges and is eliminated. When the bladder isn’t functioning properly, the body is at risk of storing toxic waste. Staying hydrated is important to flush out excess bacteria and acids. If urine becomes concentrated, it can irritate the bladder leading to inflammation.

- Bladder Supplements -


Uriven by Premier Research Labs

UriVen supports healthy bladder function and fights urinary tract infections. It features ingredients like organic cranberry, marshmallow root, and olive leaf to boost immunity and maintain urinary tract health.

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- Hydration -

The element of winter is water and proper hydration is key. In the colder months, when we may not feel like drinking water, hot tea is the perfect drink. Try warming herbs like cinnamon, ginger, and peppermint.

It’s a time cut back on caffeine, alcohol, and sugar.


- Foods of Winter -

Soup is the ideal food for winter. Rich, nourishing bone broths make a great base with winter vegetables and help keep us hydrated.

Dark leafy greens like spinach and kale are great for wintertime.

Hearty stews nourish us during the colder months. It’s also a great time to eat rice and other grains.

Cook it low and slow.

Delicious winter citrus fruits such as oranges, tangerines, and grapefruits provide Vitamin C.

- Mindset -

Be gentle and compassionate with yourself. Take some time to honor where you are in your life. Listen to your body and what you need.

You may want to use digital devices less. Perhaps take a warm bath with essential oils and Epsom salts. Get to sleep a little earlier. Winter is not the time to over-exercise.

When you take some time for yourself, everything flows better.

Now is the time to plant the seeds that will germinate in the spring. Take some time to reflect on what you want to sprout.


Yours in Health,

Dr. Nancy Sacks

To learn more about winter health, check out my podcast episode Change of Season, Winter. Available on your favorite podcast app.

This flu season has been particularly bad. To learn strategies to prevent getting the flu, and if you did catch it how to recover faster and alleviate symptoms, listen to my podcast Flu Season 2020.

iTunes Spotify

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