Winter in West Michigan brings more than beautiful snow-covered landscapes and holiday celebrations. As an aside, if you are looking to get outside and explore, cross-country skiing is a family favorite. Pigeon Creek in Ottawa County has rentals and a cozy lodge for warming up. Now, back to business. 🙂 As an Emergency Physician, I see patterns emerge every year around this time — not just the expected uptick in flu cases, but the less obvious ways cold weather affects our health. Let’s talk about what actually works for staying healthy this season, beyond the typical advice you’ve heard a dozen times.
You feel hungrier.
You’re not imagining it, you really do feel hungrier when temperatures drop. Your body increases thermogenesis, the process of generating heat to maintain core temperature. This natural response means you’re burning slightly more calories just existing in cold weather, which explains those stronger cravings for comfort food.
Here's what helps: instead of fighting these natural winter hunger signals, work with them. Focus on warming, nutrient-dense meals like hearty soups with plenty of vegetables, slow-cooked proteins, and warm grains. You’re supporting your body’s actual needs rather than restricting yourself during a season when your metabolism is working harder.
Your mood might dip.
Reduced sunlight exposure in winter can lower serotonin and disrupt your circadian rhythm, contributing to feelings of fatigue or low mood. Seasonal affective changes are common and physiologically normal.
Here’s what helps: Aim for daily exposure to natural light, even in short doses. Light therapy lamps or morning walks outside can help regulate your internal clock and boost your mood naturally.
Your skin and lips may feel drier.
Cold outdoor air and dry indoor heating strip moisture from your skin and lips, leading to irritation, itching, or cracking. Winter’s lower humidity makes it harder for your skin to retain water, and hot showers or harsh soaps can make dryness worse.
Here’s what helps: Use a gentle moisturizer and apply lip balm regularly. Keep showers warm, not hot, and consider a humidifier to help maintain moisture indoors.
Let's address the reality of winter exercise in West Michigan. I run outside year-round, but I recognize that it isn’t for everyone. So focus on being active in a way that is sustainable for your lifestyle.
What actually works: building movement into your existing routine. Take phone calls while walking around your house. Do squats while waiting for coffee to brew. Play active games with kids instead of treating it as a separate “exercise time.” Park farther from entrances — yes, even in winter. These small decisions accumulate into significant activity over weeks and months.
For families, consider activities everyone can enjoy: mall walking, cross-country skiing, winter hikes on cleared trails, or even building snowmen and sledding. If the weather keeps you indoors, try family yoga videos, bowling, or setting up a mini obstacle course at home. The goal isn’t perfection, it’s consistency with what fits your actual schedule.
Shoveling snow counts, but with caution. Shoveling is a great cardiovascular workout, but it can be risky for people with heart conditions or those unaccustomed to sudden exertion. Take breaks, lift smaller amounts, and warm up beforehand. If you experience pressure in your chest, difficulty catching your breath, sudden lightheadedness, or overwhelming fatigue, stop immediately and seek urgent care. RightCare Clinic is available for same-day evaluation if needed.
Myth: Cold weather causes colds. The viruses that cause common colds spread more easily during winter because we’re spending more time indoors in close quarters with poor ventilation. The temperature itself doesn’t make you sick.
Myth: Drinking lots of hot drinks or taking supplements alone will prevent getting sick in the winter. While staying hydrated and taking vitamins can support overall health, they won’t automatically prevent colds or flu. The best protection is a combination of good hand hygiene, vaccinations, balanced nutrition, adequate sleep, and staying active.
Fact: Winter increases heart attack risk. Cold weather constricts blood vessels and makes your heart work harder to maintain body temperature. Research shows that more people suffer from heart attacks during the winter months than at any other time of year. This matters especially for anyone with existing heart conditions or risk factors. If you experience unusual chest discomfort, shortness of breath, or fatigue during winter activities, don’t dismiss it as just being out of shape. While being aware of the signs of a heart attack and taking steps to reduce your risk are important all year long, the American Heart Association says that’s especially critical during the holiday season.
Fact: Most adults in Michigan have insufficient vitamin D levels by February. Limited sunlight exposure combined with shorter days means your body isn’t producing adequate vitamin D naturally. This affects everything from immune function to mood regulation. Simple lab testing can identify a deficiency, and targeted supplementation makes a measurable difference in how you feel throughout winter.
Carbon monoxide poisoning increases during winter when heating systems run constantly, and homes are sealed tight. Symptoms include: headaches, dizziness, nausea, and confusion, all of which mimic the flu, and contribute to cases getting missed. Install CO detectors near sleeping areas and have heating systems inspected annually.
Chronic condition management requires adjustments in winter. Blood pressure medications may need modification as cold weather naturally increases blood pressure. Blood sugar control can shift with dietary changes and reduced activity. If you manage any chronic condition, schedule a winter check-in to ensure your current treatment plan still matches your seasonal patterns.
Falls and injuries spike on icy surfaces, but they’re also more likely indoors as we rush through holiday preparations. Rushing while carrying packages, standing on unstable surfaces to decorate, or simply moving too quickly on familiar but now hazardous paths all contribute to preventable injuries.
The holidays bring predictable patterns to emergency departments: kitchen injuries from increased (and sometimes chaotic) cooking techniques, medication mix-ups when traveling, and delayed care because people don’t want to “ruin” celebrations.
Here’s practical guidance: prep holiday meals when you’re alert rather than rushed. Keep medications in original bottles with clear labels when traveling. Most importantly, don’t ignore concerning symptoms. Chest pain, difficulty breathing, severe abdominal pain, or significant injuries won’t improve by waiting.
Managing health across seasons works best when you anticipate challenges and plan accordingly. Know where to go when health concerns arise - ideally, a facility that offers comprehensive diagnostic capabilities so you’re not bouncing between multiple locations for labs, imaging, and treatment.
At RightCare Clinic, we provide same-day appointments with on-site lab testing, CT imaging, and the expertise of board-certified emergency physicians who understand both urgent and ongoing health needs. Whether you’re checking vitamin D levels, managing winter-exacerbated chronic conditions, or addressing unexpected health concerns, comprehensive care in one visit saves time during the busiest season.
Ready to ensure your healthiest winter yet? Schedule by calling 616.888.3710 or booking online. Let’s address both the obvious and not-so-obvious health needs before they become bigger concerns.
Todd Chassee, MD, FACEP, is Medical Director for RightCare Clinic and Vice President of Clinical Services at Emergency Care Specialists
This educational content is for informational purposes only and does not replace professional medical advice. Always consult your physician or a qualified health provider with medical questions. If you could have a medical emergency, call your doctor, 911, or go to the nearest emergency room immediately. RightCare Clinic does not endorse specific tests, physicians, products, procedures, or opinions. This content does not establish a physician-patient relationship.