Functional Medicine Tips for Chicago’s Frigid Winter Months
Chicago winters are no joke. Between freezing temps, daunting darkness, and long stretches indoors, it’s a season when many people feel run down—physically and emotionally. From lingering colds to low energy and carb cravings, it’s normal to feel “off” this time of year.
Functional and integrative nutrition looks to care for root-causes of seasonal stressors. Instead of suppressing symptoms, we optimize the foundations: nutrient status, immune resilience, gut function, metabolic health, circadian rhythm and nervous system balance.
Below are science-backed, practical strategies to help you stay well all winter long in Chicago.
Ways to support immunity, energy, mood, and digestion during the Midwest deep freeze:
1. Support Your Immune System with Foundational Nutrients
Winter is prime time for respiratory infections. Keeping your immune system resilient and adaptive starts with nutrient sufficiency.
Key nutrients to prioritize during the winter:
Vitamin D:
Sunlight in Chicago from November–March is too sparse for meaningful vitamin D synthesis, leading to the majority of Chicagoans to become deficient. Most adults will need a daily supplement to get to optimal levels, as we also cannot get enough from food. Ask your dietitian or medical doctor to test your levels. I typically recommend 5,000 IU to 10,000 IU daily for maintenance or repletion, depending on your initial blood levels.Vitamin C + Zinc:
These support white blood cell function and may shorten duration of colds when taken at onset. Get vitamin C from plenty of fruits and veggies. Zinc is found in nuts, seeds, legumes, eggs, meat, and dairy products.Polyunsaturated fats (PUFAs):
PUFAs, especially EPA/DHA, help regulate inflammation, maintain health cell membranes and support immune balance. You can get these from nuts, seeds, fatty fish, seaweed, and soy.Protein:
Adequate daily protein is essential for antibody production and overall resilience. Most women should aim to get about 25-35 grams per meal and most men 40-60 grams per meal.
Simple Winter Tip:
Add a morning “immune smoothie” with Greek yogurt or protein powder, berries, greens and chia or flaxseed. Pair it with your vitamin D supplement.
2. Eat Warming, Nutrient-Dense Meals That Support Blood Sugar and Keep You Satisfied
Colder months increase cravings for comfort foods. Instead of fighting this, use functional nutrition principles to make them blood-sugar-friendly, anti-inflammatory and soothing to your system:
Brothy soups with lentils, chicken, leafy greens, or root veggies
Chili with turkey or beans and veggies
Slow-cooked stews or curries with warming spices (turmeric, cumin, cinnamon)
Roasted winter vegetables with olive oil and savory spices
Simple Winter Tip:
Aim for “PFF”—Protein, Fat, Fiber—at each meal to support steady energy, fewer cravings, and metabolic health.
3. Prioritize Gut Health: Because >70% of Immunity & >90% Serotonin Is Created There
Dry indoor air, stress, holiday foods, and reduced movement all impact digestion. Support your gut with:
Warm, cooked foods instead of cold/raw salads or dishes
Probiotic-rich foods like kimchi, kefir, yogurt, miso, and sauerkraut. Check with a dietitian if you may benefit from a probiotic supplement.
Prebiotic fibers like onion, garlic, ancient grains, root vegetables, seasonal fruits
Bone broth for gut lining support
If winter brings more bloating, constipation, or IBS flares, consider a functional nutrition evaluation to assess microbiome imbalances or nutrient insufficiencies.
4. Combat Seasonal Depression with Food + Lifestyle
Short days = lower mood for many Chicagoans. A functional medicine approach supports neurotransmitter pathways and circadian rhythms.
Support mood with:
Steady protein (especially at breakfast) to support dopamine + focus
Omega-3s for mood regulation
Magnesium-rich foods (pumpkin seeds, leafy greens, beans)
Complex carbs at dinner (sweet potato, quinoa, farro, bulgur, lentil, beans) to support serotonin
Don’t forget lifestyle:
Get outside daily, even for 10-20 minutes of winter sun. Preferably in the morning, before 10am.
Use light therapy (10,000 lux) in the morning for 20-30 minutes.
Keep a consistent wake/sleep schedule, staying within an hour of your weekday schedule on the weekends.
5. Hydrate—Even If You Don’t Feel Thirsty
People often drink less in winter, but indoor heating increases fluid loss. Dehydration can worsen fatigue, headaches, cravings, and the ability for our body to detox.
Incorporate:
Warm water with lemon — boil with ginger and add honey for extra deliciousness
Herbal teas (ginger, mint, chamomile, rooibos)
Electrolytes without added sugar
Soups and broths
Simple Winter Tip:
Aim for at least 60–80 oz daily for most adults, adjusting for activity.
6. Support Your Immune Barriers—Nose, Sinuses, and Skin
Cold air and low humidity can weaken your first lines of defense. Functional winter habits include:
Humidifier at night (target ~40–50% humidity) — make sure to clean regularly using vinegar to avoid mold growth.
Nasal saline irrigation during cold/flu season — My favorite is Xylitol and Saline Nasal Spray from Xlear
Moisturizing with ceramides or natural oils
Avoiding overuse of antibacterial products, which disrupt the skin microbiome. Use when out and about or when sick, but stick to washing hands thoroughly with gentle castile soap while at home.
7. Maintain Movement (Even When It’s Miserable Outside)
Movement supports metabolism (our internal flame), mood, and lymphatic flow—but winter makes it harder to leave the house or feel as energetic to get out and about.
Idea’s for staying active in Chicago:
Going to the gym at a consistent time, wearing extra layers you can warm up in — YMCA, Planet Fitness, and Chicago Park District Fitness Centers are affordable options.
Indoor walking pads or YouTube workouts — My favorites are The Fitness Marshall, Yoga with Adrienne, and Bodyfit by Amy
Heated yoga, pilates or barre.
Check out the Chicago Park District’s sports, activities and classes to mix it up and try something new.
Walking indoor shopping centers like Eataly, Watertower Place and The Shops at Northbridge , art museums like MCAC, or indoor tracks like Oak Park’s Community Recreation Center.
Bundle up with a friend for a walk and talk on the 606 or Lakefront Trail when the weather isn’t biting too hard.
Dance the chill away at one of Chicago’s local concert venues like The Salt Shed, Thalia Hall, or Aragon Ballroom. Just make sure to dress warmly and be mindful that alcohol consumption can disrupt immune function, sleep rhythm, and add to food cravings.
Consistency > intensity. Think of small ways you can move on a regular basis. Routine is helpful to beat urge to stay cozy for too long on the couch.
8. Consider a Winter Functional Nutrition Check-In
If things are feeling off for you this winter, consider a functional nutrition assessment or advocate for the following labs from your doctor:
Vitamin D status
Iron/ferritin levels
HDL cholesterol, LDL to HDL ratio
B12 and folate
Thyroid function panel, including anti-bodies
Functional stool assessment for gut health - like my Gut Revive Package
Fasting Blood sugar, insulin, and A1C
Inflammation markers like C-RP and homocysteine
Cortisol balance — best through urine or saliva
A functional medicine provider can help identify root causes of fatigue, immune issues, digestive symptoms, or mood shifts during the season.
Warm Thoughts
Chicago winters can be tough on the body—but with the right functional nutrition strategies, you can stay resilient, energized, and grounded. Use these tips to develop a plan that keeps you stable, as the season progresses, so you don’t become more susceptible to symptoms and set backs.
Take this season to nourish deeply, rest intentionally, move wisely and support your immune and metabolic foundations. Small daily habits add up to big changes in how you feel by spring.
If you’d like personalized support with winter immunity, digestion, or metabolic health, reach out and schedule your complimentary discovery call today to help you uncover root causes and feel your best.
Wishing you health and healing,
Lindsay Midura, RDN, LDN
This website is used for educational purposes only and should not be used as a replacement for medical advice. Please reach out to your healthcare team for questions pertaining to your individual health needs.