10 winter self care tips for women
Health & Wellness Healthy Living

10 Winter Self Care Tips for Women

(Last Updated On: February 7, 2020)

How to take care of yourself during winter

I have to be honest. Until recently the thought of winter self care tips was not even in my pretty little head. I lived in the sub-tropics of Florida and the winter season meant gorgeous, sunny weather and zillions of people as seasonal residents.

So, I really didn’t need to focus on how to take care of myself during those cold, dreary winter months. Driving defensively and enduring long, long waits at stores and restaurants? Yes, but that’s a story for another time.

Now I’m back in the Midwest and although being with family is a priceless privilege, the weather is, um, cold, dark, stark, and fails to beckon me outdoors. Ever.

Our natural reaction to the change in weather, less daylight, and less sunshine might be to stay in and “hibernate” until the crocus blooms. But as women in midlife, if we truly let ourselves indulge in that level of inactivity, things would happen. Things we would not like.

It takes work, effort, commitment and persistence to maintain a healthy, fit body in our 50’s, 60’s and beyond. My winter self care tips will always include the call to work out, somehow, and keep our bodies moving.

We also need to keep our minds motivated and sharp, to maintain that balance with mind, body, and inner self. If those are out of kilter, everything we do will feel a bit off. So whatever is going on outside our window, there are some actions and behaviors we can’t set aside.

We’ll talk about that more in a minute, but suffice to say that hibernation under a cozy blanket, watching movies and eating popcorn, is not a healthy solution to surviving the winter months.

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10 Winter Self Care Tips

How to take care of yourself during winter as a woman over 50

Experience the sunshine if you can

In my world, the sun doesn’t literally shine every day. It’s there somewhere, behind the clouds, but we don’t get to see it or feel the warmth that often.

Even so, taking a little bit of time to actually experience the winter sunshine is good for us:

  • It provides us with 90% of our Vitamin D, which helps protect against disease and slows the aging process. Just 10 minutes, girlfriend, not an afternoon nap.
  • The sun can also provide antidepressant effects, and for those of us who almost have to hibernate in the winter months, that’s huge.
  • Heading outside in the morning hours will help shut off the body’s melatonin production (the hormone that makes you drowsy at night). When it becomes dark outside your body clock will recognize that it’s time to produce the melatonin again.

If you are able to soak up a few winter rays, be sure to protect your face and body with proper UV protection.

If stepping out into the sun is not an option for you, try using a sunlight lamp to give you a similar feeling and effect.

I bought one last winter and it was very helpful for me during the bitter cold stretches that kept me indoors.

Here are some examples. I have the Verilux Happy Light lamp shown below:

Get out of the house regularly

We might feel like staying inside in our jammies when it’s cold and dreary outside, but how much better we’ll feel if we get dressed and run some errands, visit a relative, or have coffee with a friend.

I work from home so I have the tendency to stay home and keep working when the weather isn’t to my liking. But I try to practice what I preach, which is moderation in all things, including how I take care of myself during the winter months.

So I plan my family visits and errands, appointments and social times, at regular intervals throughout the week.

Do I love putting on the layers, the coat, the winter boots, the gloves, and all that stuff? No. But it’s a means to an end, so I do what I have to do in order to stay connected with my world.

Maintain skin hydration with good quality moisturizers

You’ve noticed, I’m sure, how your skin has changed as you’ve aged. It’s a natural occurrence but even so, we need to provide even more self care during the winter months when our skin tends to become very dry.

And it’s not a “one product fits all” situation as women over 50.

Nope. We need to treat the skin on our face, under our eyes, our neck, very carefully, and that usually means applying a product made for a particular area.

I’ve found success with City Beauty products, as they’re formulated for mature skin like ours, and the cruelty-free aspect is always high on my list.

Our bodies need to be extra-moisturized, too, when it’s cold outside and the heat is on inside. This was something new for me, having lived in a warm, humid climate for 13 years.

Now, my skin gets very dry and sometimes itchy in the wintertime, so slathering on a body lotion such an Aveeno product is a must-do for me and high on the list of winter self care tips.

Keep the exercise routine going

I LOVE to walk outside. There’s nothing like a brisk walk with the breeze blowing gently, the smell of newly mown grass, birds chirping and the sun shining down on me.

But then winter comes and I’m not up for an outdoor walk when it’s less than 50 degrees outside. Well, it’s really 60 degrees but then I sound like such a wimp.

So I walk indoors. A lot. I walk, march in place, do some gentle jogging around and through the rooms in my home. It might look a little bit weird but it works.

I change up the routine but still get the aerobic exercise in because I know that if I don’t my middle-aged body will “bloom” in ways I don’t want it to bloom!

How about you? What exercise adjustment do you make when the weather doesn’t allow for the outdoor activity?

You could consider joining an exercise facility for a few months or take some dance classes. How about an indoor swimming facility? Maybe you’ll decide to invest in some or your own indoor workout equipment. There are always options, girlfriend, so make sure you get up off the sofa and move!

Change up the warm weather activities

When the outside temperature means our activities like golf, bike riding, swimming, tennis, pickleball, and others have to come to an end, it is not an indication that we should stop healthy exercise and sports until the weather warms up again.

I’ve already shared how my cold-weather walking routine changes. I also have a stationary bike, and although it’s not the same as riding outside in the fresh air, it is an activity that helps keep me strong and fit.

Our changing routines coupled with the temptation to indulge in more winter-related comfort foods can wreak havoc on our health, and our weight, as women in midlife.

So it takes a concerted effort to maintain a level of physical activity that includes aerobic exercise. And, depending on the climate where you live, the limit to outdoor activities could be quite small or include a number of months.

My point? Think about it. Plan for it. Adjust your daily routine to include the winter self care tips that are best for YOU. Self-care should always be high on our list.

Learn something new

What better time to learn a new skill, try a different technique, attend a lecture, concert, event (indoors, of course!) or other activity that can get pushed to the bottom of the list when we’re spending more time outdoors.

Our brains may be a half-century old, but we still have such a capacity to learn, develop, and grow as women. Use the time when you’re forced to stay indoors to expand your horizons and knowledge.

Many women are avid readers, and that’s wonderful. There is so much we can gain from reading and absorbing information. It’s entertaining, and can also be a healthy escape from life’s everyday stresses.

Just remember to maintain balance in your life. When the snowflakes are falling, the fireplace is on, and you’re wrapped in a cozy blanket, it’s tempting to stay there for hours and finish the latest novel. And that’s great if done in moderation.

Your body wants and needs physical movement and activity, too. Commit to yourself that you’ll limit the couch time and spend an equal amount of time walking (go shopping for an hour!), exercising…any activity that gets you up and about for a while.

Listen to your body

Our bodies give us cues when something is amiss or out of balance. We can choose to listen to those cues or we can ignore them and “make them go away”. When it comes to feeling less than 100% I tend to be in the “ignore them” club, and because I’ve been fortunate to be quite healthy all my life, I can usually get away with it unless the problem persists, and then I’ll go to the doctor.

We’re more apt to catch the current version of the cold and flu that descends upon us during the winter months, so pay attention to how you feel and get help if needed.

And, our body gives us cues about more than illness. If I sit in one position too long, my body will tell me that it’s time to get up and stretch, walk around, and otherwise engage in some type of activity.

If we spend a lot of time in front of a computer, tablet, iPad or cellphone screen the strain on our eyes, as well as the position of our neck and posture, is affected.

Remember those long, cozy afternoons spent in front of the fire reading? Listen to the cues your body is sending you and respond when it’s time to put the book down and get up. Just sayin’

Our metabolism slows as we age, and it requires a conscious effort on our part to maintain a lifestyle that helps keep it moving along.

Sometimes, taking the time to sit quietly, relax, and feed our mind and heart will do wonders for our body, too. Here is a quick read from my product library that will do just that:

Wellness After 50 eGuide for women over 50

Remind yourself regularly how critical self-care is to a Healthy Lifestyle

Learn more about this affordable eGuide

Have a good soak

A warm bath can relax as well as help warm us up after a busy, cold winter day.

A recent study revealed some of the cold weather triggers that can result in increased anxiety . We might worry about increased heating bills, our home’s temperature not being comfortable, a lack of motivation due to a home that’s overly hot or cold, and more.

So go ahead and have that nice warm soak in the tub, girlfriend. Relax, let the stress of the day go and feel nice and warm, even if for a short time.

It could be a vital winter self care tip for you!

Eat foods that store sunlight

Actually, they’re called biophotons, which are the smallest physical units of light and are stored in, and used by, all biological organisms. Sun energy finds its way into your cells via the food you eat, so in general, the more sunlight a food is able to store, the more nutritious it is.

So we really want to pay attention to these foods all year ’round, don’t we? The foods richest in biophotons are raw, fresh, wild and /or ecological fruits and vegetables.

Here’s a ‘high to low’ list of biophoton content in foods:

  • Fruits
  • Nuts and seeds
  • Green leaves
  • Roots, bulbs and tubers
  • Grains
  • Milk and milk products
  • Meat and fish

Very interesting information. You can read more about this by clicking on the link above. For me, this tells me that snacking on fruits and nuts, and making sure to eat my green veggies should always be high on the priority list of foods to consume.

Visualize your warm, happy place

When I’m feeling a little down because it is freezing outside and the sky is gray and gloomy, I take a few minutes to imagine that I’m walking on Fort Myers Beach with the love of my life. We did that quite often and never tired of it.

Even though I moved from the area about a year ago, and my love has been gone for 4 years, I can still hear the waves rolling in, feel the sand under my bare feet, and see my man walking by my side.

There are definitely some bittersweet feelings in there for me, but I still go there in my mind when I need to feel warm, safe, and happy.

Then it’s back to my real world, which is (except for the cold and snow) and wonderful place to be.

How about you? What do you visualize when it’s time to de-stress, practice some self-care or just let yourself dream for a little while?

How to take care of yourself during winter

how to take care of yourself during winter

Cold weather is a fact of life for many of us, and whether you enjoy the season or not, there are some actions we can take to make sure that our bodies, minds, and spirits are nourished and cared for.

How are you going to handle your tough times in the cold-weather season? Hopefully, these winter self care tips will keep you on a healthy path!

Candi Randolph Midlife Blogger


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10 Winter self care tips for women over 50


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24 COMMENTS

  • Margo

    Hi,
    I was wondering if you’ve ever considered gearing your blog to those that have lost their partner? My sister in law recently became widowed at the age of 65. We are not near one another, she’s in Florida and I’m in Massachusetts so I sometimes feel helpless when it comes to helping her battle loneliness. I think that there may be a lot of women out there in need of help,earning to cope with thisunwanted change in their lives.

    • Candi Randolph
      AUTHOR

      Hi Margo, thanks for your suggestion. I certainly understand your sister-in-law’s loss, as I lost my husband 4 years ago at the age of 60. It is a life-changing event and we are never the same after losing someone we love. I have written about this a couple of times on the blog, most recently here: How Being a Widow at 60 Changed My Life. As a lifestyle blogger, I cover a variety of topics that speak to women in midlife, particularly in their 60’s, so the focus is more of an overall healthy lifestyle. But, the aspect of widowhood and being single in midlife is close to my heart, and I will continue to write about it periodically. Thanks so much for your comments and thinking of your family member who is experiencing such loss.

  • Anne Fraser

    I love the phrase until the crocuses bloom. My eldest son was born on February 10th forty years ago and I remember coming home from hospital with him to find crocuses in flower in the garden. I think they might be a bit earlier thanks to a very mild winter. Still dark and wet so I have had to push myself to go outside.

    • Candi Randolph
      AUTHOR

      Hi Anne, isn’t it wonderful how the small things can bring back such memorable moments? Thanks so much for sharing!

  • Natalie

    Well said, Candi! It must be quite an adjustment for you to move from Florida back to the mid-West. I live in cold climate and have been practicing the tips you mentioned. I also check the weather forecast for high and low temps, sunrise and sunset times of the day and go outside when it’s less cold and before it gets dark, if possible. Thanks for linking up with us on Wellness Weekends 2020. The next link up is on Feb 16. #WW2020

    • Candi Randolph
      AUTHOR

      Hi Natalie, yes it has been quite the change for me but I’m getting better at accepting the colder climate and making sure I take care of myself. I’ll make a note of the next link up!

  • Jennifer

    Great tips all around. And although it doesn’t usually get winter cold in Florida (woke up to temps in the 30’s this morning) we will are affected by the earlier sunsets. When you’re in an office all day, getting out into that sun is harder, but not impossible.

    • Candi Randolph
      AUTHOR

      Thanks, Jennifer. Yes…I remember those “chilly” mornings! Wouldn’t mind having a few of those in my life again. πŸ™‚

  • Christina Daggett

    Hi Candi- We’ve been getting a lot of physical exercise since moving to Chiatura, Georgia. The weather here has gotten really cold, too, but we’ve been persevering every day and walking up two hills to get to our property that we are renovating. We also bought some gym equipment since there is no gym here. Now I’ll I need is a warm soak in a tub. We’re planning on putting a claw-foot tub in the new apartment. Thanks for sharing these self-care tips for winter. Sharing to FB.

    • Candi Randolph
      AUTHOR

      Hi Christina, yes, I read your new post and watched the video you created. Lots of hills and steps for sure, plus your new workout equipment. Thanks so much for sharing!

  • Leslie Susan Clingan

    So many great tips!! Some familiar and some brand new to me. I am incorporating walks back into my days for the sunshine factor as well as the exercise. Have never heard of foods with biophotons but it makes perfect sense. Plants!! Chlorophyll. Of course!!!
    We have a machine – red light therapy – at our gym that I need to take time to use during these colder, darker months. While I do live in the Sun City of El Paso with over 300 sunny days a year, if it is windy or cold, I enjoy the sunlight through the windows of my home and not directly. I think being in the sun is so important. Magical almost! And so is visualizing the beach.

    • Candi Randolph
      AUTHOR

      Hi Leslie, I agree that a little bit of sun time however we can obtain it is so helpful. I miss those sunny Florida days!

  • Joanne

    These are great self-care tips for any age. I struggle to get out enough in the winter and have to force myself to get up and get moving even inside the house.

    • Candi Randolph
      AUTHOR

      Hi Joanne, yes, the winter climate can have quite an effect on us, but you’re right about making yourself get up and about, even if it’s inside the house. I’ve created a pattern of indoor exercise that has become a habit now and it helps so much with my positive outlook.

  • Cheryl

    I love the all the great tips. And reading them has given me some motivation to get out and about more this winter. Thanks!

    • Candi Randolph
      AUTHOR

      I’m so glad you stopped by, Cheryl, we all need some reminders now and then, myself included! πŸ™‚

  • Hi Candi – here in Australia our Winters are very mild, but your tips are still very relevant. It’s so easy to sit inside in the warm and not move enough and not get enough outdoors time. I just keep reminding myself that I’m not walking through a couple of feet of snow, so a little rain or cold isn’t going to stop me getting out and about – and I’m always glad when I’ve taken the time to move.
    Thanks for linking up with us at MLSTL and I’ve shared on my SM 😊

    • Candi Randolph
      AUTHOR

      Hi Leanne, yes, after I get in those steps or a light jog, whether inside or out, I always feel so much better! Thanks so much for sharing. πŸ™‚

  • Jo

    We don’t get a cold winter where I live in Australia. Nor are we dreadfully sunlight deprived – our days are still a reasonable length & we’re able to get outside every day. We spent a month in the UK over December though & these tips now make sense to me. The daylight issues, ability to get outside and walk & dry skin. Oh my, it was a wake-up call for me. #MLSTL

    • Candi Randolph
      AUTHOR

      Hi Jo, I know what you mean, after living in a sunny sub-tropical climate for so long. You just expect to see the sun and feel warm all the time. I’m getting my sunlight lamp set up today! Thanks so much for stopping by.

  • Christie Hawkes

    Thank you, Candi, for these important reminders about caring for ourselves in the cold winter months. I definitely feel the pull to just curl up on the couch in my comfy clothes when the weather gets gloomy. Luckily, my Orangetheory Fitness classes are indoors, so I can continue those throughout the winter. I do give up my outdoor walks, runs, and hikes. I replace them with more time on the stationary bike and more yoga. It keeps me moving, but I miss the time in nature. As for those indulgent reading or writing times, you are exactly right that if we listen to our bodies, they will tell us when it’s time to get up and move. I am looking forward to spring, but also trying to find the beauty in the present and enjoy the here and now. Not always easy in January. πŸ™‚ #MLSTL

    • Candi Randolph
      AUTHOR

      Hi Christie, I always admire your commitment to health and fitness! And, I agree that finding beauty in today, no matter what’s happening outside my window, helps me appreciate these cold winter months!

  • cindy

    These are excellent suggestions! I don’t like cold weather, but I love the coziness of winter. And self care during the chilly months is part of creating coziness.

    • Candi Randolph
      AUTHOR

      Hi Cindy, you are absolutely right! Thanks so much for stopping by. πŸ™‚

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