As February settles in with its icy grip, many of us find ourselves bundling up, bracing against the wind, and dreaming of warmer days. Here in Nebraska, it looks like the chill will be sticking around all month. But instead of merely enduring the cold, why not embrace it as an opportunity to strengthen both mind and body? 

Winter can be a season of renewal if we approach it intentionally. Instead of letting the frigid temperatures sap our energy and motivation, let’s use this month we can affectionately call ”Feburrrary” to build resilience, improve our health, and boost our well-being. Here are some fascinating, practical ways to stay strong, flexible, and vibrant through the coldest stretch of the year.

1. Embrace the Cold – It Has Benefits

Instead of fighting winter, why not work with it? Exposure to cold in small doses can actually improve health. 

• Cold Exposure Boosts Immunity: Brief exposure to cold air (or a splash of cold water at the end of a shower) can strengthen the immune system.
• Winter’s Quiet Offers a Reset: The slower pace of winter can be a great time for reflection, goal setting, and mindful living. 
• Nature Thrives in Winter – So Can You: Observe how trees, animals, and the earth adapt to winter’s challenges, and take inspiration from their resilience.

2. Keep Moving Even When You’d Rather Hibernate

It’s tempting to curl up under a blanket all winter, but staying active is crucial for circulation, mood, and overall health. 

• Indoor workouts, power sitting and winter walks are great ways to keep your muscles engaged. In embracing the cold, it reminds me of the wise words of one of my patients of Norwegian descent: ‘There is no bad weather, just bad clothes.’ 

3. Protect Your Back from the Winter Blues 

Cold weather tends to make muscles stiff and tight, increasing the risk of back pain and injuries. Stay mindful of your posture and movement throughout the day.

• Treat shoveling snow like a workout….stretch first, use proper lifting techniques, and take breaks 
• Avoid the ‘Cold Curl’: Hunching up against the cold shortens and tightens your spine. Instead, practice Power Postures with chest open, shoulders relaxed, and spine aligned. 

4. Feed Your Body for Warmth & Wellness

What you eat in winter directly impacts your energy levels, circulation, and even mood.

• Protein and healthy fats like nuts, salmon, avocados and lean meats provide sustained energy and keep you warm. Root vegetables, dark leafy greens and citrus fruits provide essential vitamins for a strong immune system. 
• Spice it Up: Ginger, turmeric, and cinnamon boost circulation and add warmth from the inside out.  

5. Mind Over (Cold) Matter

The winter months can take a toll on our mood, but small intentional actions can make a big difference.

• Practice Intentional Sitting for Mental Clarity: A strong, upright sitting posture supports better breathing, focus, and mental resilience. 
• Stay Social: Don’t let the cold keep you isolated.  Connect with friends, even if it’s virtual, to maintain emotional well-being. 

6. Sleep Smarter in the Cold

Winter’s long nights should mean better sleep, but the dry air and temperature shifts can disrupt rest.

• Optimizing your sleep space and sticking to a routine help keep you from slipping into the sleepy hibernation slumber of winter. 
• Evening Unwind with Intentional Sitting: Sitting with awareness before bed perhaps with deep breathing or light stretching prepares your body for restful sleep. 

Make Feburrrary Your Month of Strength and Wellness

February is ideal for getting your body ready for springtime activities like golf and projects like yard renovation. So, grab your warmest coat, hydrate well, straighten up that posture, and take on the cold with energy, wisdom and purpose. Spring will be here before you know it but, in the meantime, let’s thrive in the chill. 

Contact Dr. Donkin to help you get through Feburrrary and onto spring!  

Scott Donkin