If you’re feeling a little out of sync with nature this winter, you’re not alone. When the temperatures drop, it’s tempting to stay cozy indoors and put off outdoor adventures until spring.
But here's something surprising: winter might be one of the best times to boost your health – and you don't always need to brave the cold to do it.
From caring for indoor plants to enjoying a crisp morning walk to removing weeds from the garden, small connections to nature nurture the beneficial bacteria in your gut that help keep you healthy.
We’re exploring simple, practical ways to stay connected to nature this winter, whether you have five minutes or an afternoon to spare.
The microbiome-nature connection
The power of dirt is real. Studies show that kids who spend time in nature-focused daycare centers with green yards full of plants and trees get health benefits. When they take part in outdoor activities—like planting flowers in garden boxes or climbing on peat blocks—it helps boost their immune systems and supports a healthy microbiome in their skin and gut [1].
Whether you’re repotting a plant or tending to a few indoor herbs, even small interactions with soil can impact your well-being. Research shows that gardening and working with soil help reduce stress and improve quality of life [2].
In a study where adults were exposed to soil with M. vaccae, scientists measured things like brain activity and heart rate. They found that mixing soil with M. vaccae caused higher levels of certain feel-good chemicals in the body, like lactic acid, pyruvic acid, and serotonin. At the same time, the levels of some fatty acids and lipids went down. These changes may help improve mental health and mood [3].
But it's not just about getting your hands dirty. Back in the 1980s, NASA found that some houseplants can help clean your air, thanks to the tiny microbes in their leaves, roots, and soil. For instance, spider plants help break down harmful chemicals known as volatile organic compounds (VOCs), giving your home a healthy boost [4].
Easy ways to bring nature indoors
Too cold to step outside? Bring nature indoors. These five tips will help you create a wellness-focused space that feels good from the inside out.
- Create an indoor herb garden. Spices like peppermint, thyme, and garlic are great for tea or cooking and possess antimicrobial properties [5]-[7].
- Add air-purifying plants like peace lilies, bamboo palms, or dracaenas to keep your home fresh and clean.
- Spend time with pets for a dose of companionship and a chance to interact with diverse microbes.
- If the kids can’t play outside, bring the snowy fun indoors. Fill a small bin with snow and add twigs, pine cones, and branches for a simple winter sensory activity.
- Repot plants or make terrariums to connect with soil microbes that support your immune system and uplift your mood.
Bundle up and head out
Resisting the urge to hunker down is easier when you have fun ways to connect with nature. If you're not a fan of outdoor exercise, start with short walks every day. The fresh air and natural light help keep your body’s internal clock on track, a plus for your gut health.
Exposure to natural sunlight boosts your vitamin D levels, which is important for immune function and mood regulation. So, even a brief time outside can help your body stay healthy and energized.
- Snowshoeing is a low-impact workout that gets your heart pumping while taking you through untouched snowy landscapes. Trudging through fresh snow stirs up soil microbes and exposes you to beneficial bacteria, supporting both your gut health and immune system.
- Cross-country skiing combines full-body movement with the calm of winter landscapes. Gliding through snowy trails strengthens your body and provides exposure to natural microbes from the environment, all while helping to lower stress and support your gut health.
- Winter gardening is doable in many parts of the U.S., especially in mild climates or with some frost protection like raised beds or cold frames. Try planting hardy greens like kale and spinach or root veggies like onions and garlic. Digging in the soil, even with gloves, can support your immune system—and it’s a good reason to get outside. Just being near plants, breathing fresh air, and using gardening tools can expose you to M. vaccae, a bacteria that supports mental and immune health [3].
- Winter hiking is good for your lungs and your microbiome. Breathing crisp air and walking on less-traveled trails exposes you to unique microbes from different soils and plants. It’s a simple way to support your gut health while enjoying nature.
- Playing in the snow with your kids—like building snowmen or making snow angels—is not just fun but also good for your immune system. Cold air and movement work together to build resilience.
- Watching birds or wildlife in winter is a quiet way to reconnect with nature and ease stress, which can benefit your gut health. If you’re adding a bird feeder, be mindful of where you place it to avoid attracting curious visitors like rodents, squirrels, and bears.
On days when you can't be outside, try gentle indoor exercises by a sunny window, like yoga or stretching. Any movement that feels good will help you stay connected to natural light and soak up some vitamin D in the process.
Winter bites and sips for your gut
Your gut thrives on a mix of nurturing foods and a connection to nature—even on chilly days. Winter is the perfect time to enjoy comforting meals and drinks that nourish you inside and out while keeping your microbes happy.
- Enjoy warm bowls of homemade bone broth, full of collagen and minerals, or hearty stews with root vegetables like carrots and turnips that support your gut microbiome [8].
- Include fermented foods like yogurt with homemade elderberry syrup for breakfast, warming miso soup for lunch, or spicy kimchi with dinner.
- Keep a cup of herbal tea nearby, made with digestion-friendly herbs like ginger, cinnamon, and fennel [9]-[11].
- Add polyphenol-rich foods and beverages to your diet, like blueberries, dark chocolate, coffee, and green tea.
Finding balance in shorter, darker days
Managing stress is especially important during winter when shorter days and less sunlight can leave you feeling off. Create a stress-relief routine with simple activities like a 10-minute morning meditation or journaling your thoughts. In the evening, practice deep breathing to help you unwind before bed and enjoy better sleep.
If the lack of sunlight gets you down, light therapy lamps can help brighten your mornings and improve your mood. By mimicking natural daylight, they support serotonin production and regulate melatonin levels, which affect mood and sleep. Just 20–30 minutes of morning light therapy can help reduce symptoms of seasonal affective disorder [12].
Staying connected with friends and family is just as important. Plan cozy evenings with friends, whether it’s a movie night or a potluck, or schedule virtual catch-ups with family. These social connections don’t just lift your spirits—they also help support a healthy, diverse gut microbiome [13].
As you focus on these practices, remember that even small steps can have a big impact on your overall wellness.
Thriving the natural way
Winter is a season of change and an opportunity to connect with nature in ways that nurture your body and mind. From snow-covered trails to the herbs on your windowsill, let Mother Nature support your health in these colder months.
Pay attention to what your body needs. Choose foods, movements, and routines that help your inner ecosystem stay healthy. You could even try gut health testing to learn more about your unique microbiome, complete with personalized insights and targeted resources. With this knowledge, you can make choices that keep you feeling your best all year long.
