Preparing for a Winter Pregnancy: Nutrition, Body Care & Wellbeing Tips

pregnancy woman

Winter brings cosy evenings, festive routines, and plenty of nourishing food — but it can also pose unique challenges for pregnant women. Colder temperatures, fewer daylight hours, an increase in seasonal viruses, and drier indoor heating can all impact your comfort, immunity, and overall wellbeing during pregnancy.

This guide brings together nutrition, body care, and wellbeing practices to help you feel supported, energised, and protected throughout the winter months.

❄️ Nutrition for Winter Pregnancy

Winter is a beautiful opportunity to lean into warm, grounding foods that support immunity, maintain healthy digestion, optimise energy levels, and build nutrient stores crucial for pregnancy.

1. Prioritise Immune-Supportive Nutrients

Pregnancy naturally alters your immune system, making winter a time to be especially mindful.

Key nutrients:

• Vitamin C: Helps reduce severity/duration of colds and boosts collagen production for skin and tissue integrity.
  Sources: citrus, berries, kiwi, peppers, broccoli.

• Vitamin D: Sunlight exposure is minimal in winter, and deficiency is common. Vitamin D supports immunity, bone development, and mood regulation.
  Tip: In the UK, pregnant women are advised to supplement with 10 mcg (400 IU) daily unless otherwise directed by your midwife or GP.

• Zinc: Essential for immune function, cellular growth, and fetal development.
  Sources: pumpkin seeds, meat, eggs, chickpeas, whole grains.

• Omega-3 fatty acids (DHA & EPA): Support brain development, reduce inflammation, support mood stability.
  Sources: oily fish like salmon, sardines, mackerel (aim for 1–2 portions weekly); algae-based DHA if plant-based.

2. Eat Warm, Grounding Meals

Warm meals support digestion (which can be sluggish in pregnancy) and stabilise blood sugar.

• Slow-cooked stews with beans, lentils, vegetables, and grass-fed meats

• Warming soups (tomato & red pepper, butternut squash, lentil & coconut, chicken & barley)

• Root vegetables: carrots, parsnips, potatoes, beetroot, sweet potato (Tip: Batch cook some root vegetables and leave them in the fridge. These are great to have on hand to make soups and add to dishes as a side dish).

• Whole grains: oats, brown rice, quinoa, barley

• Spices like ginger, turmeric, cinnamon, cumin — anti-inflammatory and digestive

3. Focus on Iron & B12

Fatigue can peak in the winter months. Iron and B12 are essential for red blood cell production.

• Iron sources: red meat, lentils, chickpeas, fortified cereals, leafy greens

• Pair with vitamin C-rich foods to enhance absorption

• B12 sources: meat, eggs, dairy, fortified plant milks

If you follow a plant-based diet, winter is a good time to ask your provider about iron/B12 testing.

4. Keep Hydrated (Even When It’s Cold!)

Indoor heating can dehydrate you without you noticing.

• Aim for 1.5–2 litres of water daily

• Herbal teas (peppermint, rooibos, ginger, chamomile) count

• Add warm lemon water in the morning to support digestion

• Eat hydrating foods: citrus, soups, cucumber, melon (yes, even in winter!)

5. Support Gut Health

A robust gut supports a strong immune system.

• Probiotic foods: kefir, yoghurt, kombucha, sauerkraut

• Prebiotic foods: bananas, garlic, onions, oats, leeks

• Fibre-rich meals help prevent constipation, especially when activity levels dip

❄️ Body Care in Winter Pregnancy

Your skin, muscles, and joints need extra support during colder months, when dryness, aches, and circulation changes can intensify.

1. Protect and Hydrate Your Skin

Hormone shifts + winter air = dryness, tightness, itchiness.

• Use a rich, fragrance-free moisturiser twice daily

• Apply nourishing oils (jojoba, almond, rosehip) to your belly, breasts, and hips

• Avoid long, hot showers that strip natural oils

• Use a humidifier at night if possible

2. Support Circulation and Reduce Swelling

Cold weather constricts blood vessels, increasing swelling or varicose vein discomfort.

• Moderate daily movement: walking, pregnancy yoga, gentle stretching

• Elevate your feet when resting

• Compression tights or socks (speak to your midwife first if you have varicose veins)

• Warm baths with Epsom salts to soothe muscles and ease fluid retention

• Avoid sitting cross-legged for long periods

3. Protect Your Joints and Muscles

Relaxin loosens ligaments during pregnancy, and cold weather can make joints feel stiffer.

• Use heat packs on the lower back or hips (avoiding the bump)

• Keep your core warm — layering clothing over the lower back helps reduce tension

• Try prenatal Pilates to strengthen stabilising muscles

• Stretch daily, especially hip flexors, chest, and lower back

4. Take Care of Your Breasts and Nipples

Cold weather + sensitive pregnancy skin can leave nipples dry or cracked.

• Use a natural nipple balm as needed

• Choose soft, breathable bras (avoid underwires if uncomfortable)

• Protect nipples from very cold air to prevent vasospasm

❄️ Wellbeing & Mental Health in Winter Pregnancy

Shorter days, less natural light, and limited outdoor activity can impact mood, motivation, and sleep.

1. Prioritise Light Exposure

Low vitamin D and reduced sunlight exposure can contribute to low mood or fatigue.

• Get outside daily, ideally between 10am–2pm

• Sit near windows when indoors

• Consider a SAD light (10,000 lux) if you’re feeling low — check with your midwife beforehand

2. Maintain Gentle but Regular Movement

Movement boosts endorphins, improves circulation, enhances digestion, and supports sleep.

Winter-friendly options:

• Pregnancy yoga

• Indoor walking or low-impact cardio

• Swimming in a warm pool

• Strengthening exercises with light weights or resistance bands

• Online prenatal fitness classes

3. Create Soothing Routines

Slow, cosy winter days are perfect for nurturing rituals:

• Warm evening baths with magnesium

• Gentle belly massage with oil

• Reading, journaling, or guided relaxation

• Diffusing pregnancy-safe essential oils (lavender, chamomile, orange)

4. Optimise Your Sleep Environment

Winter nights are long — but pregnancy insomnia is real.

Try:

• Consistent bedtime routine

• Warm herbal tea (chamomile or magnesium blend)

• Supportive pregnancy pillow

• Breathwork designed for sleep (4-7-8 technique or slow diaphragmatic breathing)

• Keeping your bedroom cool but cosy (16–18°C)

5. Strengthen Your Emotional Support Network

Winter can feel isolating, especially during pregnancy.

• Attend local antenatal groups or The Bubba & Me Club classes

• Schedule weekly check-ins with a friend or doula

• Share your feelings with your birth partner

• Incorporate partner-supported bonding rituals like co-regulated breathing or gentle massage

❄️ Seasonal Safety Considerations

1. Stay Up to Date with Vaccinations

In the UK, the flu vaccine and whooping cough vaccine are recommended in pregnancy. Speak with your midwife/GP for personalised guidance.

2. Be Mindful of Slippery Surfaces

Balance shifts during pregnancy, and snow/ice increase the risk of falls.

• Wear shoes with good grip

• Hold railings

• Take smaller, steadier steps

3. Limit Exposure to Illness

• Wash hands regularly

• Carry hand sanitiser

• Avoid sharing utensils and drinks

• Prioritise sleep and immune-supportive foods

❄️ What to Eat in a Day: Winter Pregnancy Example Menu

Breakfast: Warm porridge with cinnamon, chia seeds, berries, and a spoon of almond butter
Snack: Orange + handful of pumpkin seeds
Lunch: Lentil and vegetable soup with wholegrain bread
Snack: Greek yoghurt with honey and walnuts
Dinner: Salmon tray bake with sweet potato, broccoli, and roasted peppers
Before bed: Warm cocoa (made with cacao), chamomile tea, or warm milk with nutmeg

❄️ Final Thoughts

Winter can be a nurturing and restful season for pregnancy when supported with the right nutrition, body care, and wellbeing practices. By honouring your changing needs — from immune support to emotional balance — you create a warm, protective, and deeply supported foundation for both you and your baby.