Looking After Yourself During the Colder Months in New Zealand

Winter in New Zealand can be beautiful, but it can also be demanding—especially for Filipino women balancing work, family, household responsibilities, community commitments, and relatives back home.

Shorter days, colder mornings, less sunlight, and more time indoors can affect energy, mood, movement, sleep, eating habits, and social connection.

For women accustomed to the warmth and sunlight of the Philippines, the seasonal adjustment can feel even more noticeable.

This is why winter wellness is not simply about avoiding colds. It is about caring for your whole wellbeing before exhaustion becomes your normal way of life.

Why Winter Can Feel Different

During winter, people may naturally spend less time outside and become less physically active. Dark mornings can make getting out of bed harder, while early sunsets may leave us feeling that the day is already over.

Some women may notice:

• Lower energy
• Changes in sleep
• Reduced motivation
• Increased appetite or cravings
• Less physical activity
• Dry skin
• More isolation
• Feeling unusually low or emotionally flat

These experiences should not automatically be dismissed as laziness or “arte lang.”

Seasonal affective disorder, or SAD, is a form of depression that appears during autumn or winter and improves during spring or summer. Changes in mood, sleep, appetite, concentration, energy, and interest in usual activities may require professional support—particularly when they become persistent or severe. Healthify NZ

1. Make Daylight Part of Your Routine

It can be tempting to stay indoors when it is cold, but regular daylight exposure supports your body clock, mood, and sleep routine.

When weather permits, try to:

• Take a short walk in the morning
• Spend your break outside
• Sit near a bright window while working
• Walk part of the school or work journey
• Do some gardening
• Meet a friend for an outdoor coffee
• Take the children to a park on the weekend

Even a short period outside can help break the cycle of staying indoors all day.

Your body produces most of the vitamin D it needs when direct sunlight reaches the skin. Sunlight through a closed window does not have the same effect. Individual needs and safe exposure vary, so follow current health guidance and speak with your healthcare provider if you are concerned about vitamin D deficiency. Health New Zealand

2. Keep Moving—Without Punishing Yourself

You do not need an intense fitness programme to remain active during winter.

Choose movement that is realistic and sustainable:

• Walk around the neighbourhood
• Follow a short home workout
• Dance to your favourite music
• Stretch between work tasks
• Use the stairs when practical
• Attend a group class
• Play actively with your children
• Walk inside a shopping centre when the weather is poor

The goal is consistency—not perfection.

If you have been inactive, have an injury, are pregnant, recently gave birth, or live with a health condition, ask a healthcare professional what level of activity is appropriate for you.

3. Eat for Warmth, Energy, and Nourishment

Cold weather can make warm, heavy comfort food especially appealing. There is nothing wrong with enjoying familiar Filipino meals, but aim for balance rather than relying mainly on highly processed snacks and sugary drinks.

Build meals around:

• Colourful vegetables and fruit
• Eggs, fish, chicken, lean meat, tofu, or legumes
• Rice, oats, wholegrain bread, or other filling carbohydrates
• Milk, yoghurt, cheese, or calcium-fortified alternatives
• Nuts and seeds
• Warm soups and vegetable-rich stews
• Water and unsweetened warm drinks

For bone health, calcium, vitamin D, and protein all matter. Health New Zealand notes that vitamin D-rich foods can be particularly helpful during winter, although food alone may not meet every person’s needs. Health New Zealand

Do not begin supplements simply because an influencer says every woman needs them. Supplements can interact with medicines and may not be suitable for everyone. Ask your GP, nurse practitioner, pharmacist, or dietitian for personalised advice.

4. Protect Your Sleep

Dark mornings may make you want to sleep longer, but inconsistent sleep habits can leave you feeling more tired.

Try to:

• Keep a regular bedtime and wake-up time
• Get daylight early in the day
• Reduce caffeine later in the afternoon
• Limit screens before bed
• Keep the bedroom warm but well ventilated
• Create a calming evening routine
• Avoid using alcohol as a sleep aid

Persistent exhaustion is not always caused by winter. Iron deficiency, thyroid problems, sleep disorders, stress, depression, and other conditions can produce similar symptoms.

If tiredness continues despite adequate rest, speak with a healthcare professional rather than attempting to diagnose yourself.

5. Do Not Ignore Your Emotional Health

Filipino women are often expected to remain strong for everybody else.

We organise the household, support family members, meet work expectations, remember appointments, manage emotional conflicts, and still respond, “Okay lang ko.”

But strength should not require silently carrying everything.

Protect your emotional wellbeing by:

• Staying connected with trusted friends
• Scheduling enjoyable activities
• Talking honestly with your partner or family
• Setting limits on responsibilities
• Asking for practical help
• Joining a cultural, faith, fitness, or community group
• Speaking with a counsellor or healthcare provider when needed

If you experience persistent low mood, loss of interest, major changes in sleep or appetite, withdrawal, difficulty functioning, or thoughts of self-harm, seek help promptly.

In New Zealand, you can call or text 1737 at any time to speak with a trained counsellor. If someone is in immediate danger, call 111.

6. Keep Up With Women’s Health Checks

Winter can be a useful time to review the appointments we often postpone.

Depending on your age, medical history, and personal circumstances, this may include:

• Cervical screening
• Breast screening
• Blood pressure checks
• Contraception or reproductive-health care
• Pregnancy and postnatal support
• Menopause concerns
• Bone-health assessment
• Mental-health support
• Dental and vision care
• Review of regular medicines

New Zealand’s National Cervical Screening Programme is intended for eligible people aged 25 to 69 who have a cervix or have had a partial hysterectomy and have ever been sexually active. Eligibility and screening intervals can vary, so confirm your situation with the programme or your healthcare provider. Health New Zealand

BreastScreen Aotearoa offers eligible women free mammograms every two years. The age range is being progressively extended, so check your current eligibility rather than relying on old information. BreastScreen Aotearoa

Screening is intended for people without symptoms. If you notice a new lump, unusual bleeding, persistent pain, or another concerning change, contact a healthcare professional instead of waiting for your next routine screen.

7. Care for the Woman Behind All the Roles

A woman may be a mother, wife, daughter, employee, business owner, caregiver, church leader, friend, and community volunteer.

But underneath all those roles is a person who also needs care.

This winter, ask yourself:

• What has been draining my energy?
• What does my body need more of?
• Which appointment have I been delaying?
• Who can help carry some of my responsibilities?
• What simple habit would make this season easier?
• When did I last do something restorative without feeling guilty?

Wellness does not have to begin with an expensive programme or a dramatic transformation.

It can begin with a walk in the daylight, a nourishing meal, an earlier bedtime, a long-overdue health appointment, or an honest conversation.

You Do Not Have to Wait Until You Are Unwell

Women often become experts at caring for everybody else while placing themselves last.

But caring for yourself is not selfish.

Your health affects how you work, lead, love, parent, serve, and enjoy the life you are building in New Zealand.

This winter, do not aim merely to survive the cold months.

Create a season in which you stay connected, listen to your body, seek help early, and give yourself the same care you so freely offer others.

This article provides general health information and is not a substitute for medical advice, diagnosis, or treatment. Contact a qualified healthcare professional for guidance based on your symptoms, medical history, medicines, pregnancy status, and individual needs.