10 tips for better wellbeing in changing weather

• Relieve acute symptoms with proven home remedies

For headaches, joint pain or circulatory problems, warm or cold compresses on the forehead, neck or temples can help. Cold calf wraps and foot baths can also provide quick relief. Peppermint oil has a cooling and pain‑relieving effect, particularly for headaches.

• Boost your immune system with targeted nutrition

Especially during transitional seasons, make sure you get enough vitamins C, D and B and the minerals zinc and magnesium. Fresh, nutrient‑dense foods and adequate fluids improve your defences and support circulation and the nervous system.

• Include anti‑inflammatory foods in your diet

Omega‑3 fatty acids, found for example in fatty fish like salmon and mackerel, but also in plant sources such as flaxseed and walnuts, have anti‑inflammatory effects and enhance wellbeing.

• Dress flexibly in layers (the onion principle)

Wear several light, breathable layers you can put on or take off depending on the temperature. This keeps you comfortably warm and prevents excessive sweating.

• Improve adaptability with contrast showers and sauna sessions

These practices train your autonomic nervous system so you can respond better to temperature changes. However, avoid sudden exposure to cold after exercise or on hot days to prevent overloading the body.

• Drink enough — at least two litres daily

Adequate fluid intake prevents weather‑related symptoms such as dizziness or tiredness. Prefer still water or unsweetened tea and avoid alcohol and sugary drinks.

• Be active outdoors for at least 20 minutes a day

Whether a walk, brisk walk or sport, regular outdoor activity strengthens the cardiovascular system and your biorhythm. It helps the body adapt to changing weather and increases resilience.

• Ensure restorative and regular sleep

At least seven hours of night‑time rest are important for regeneration and strengthening the immune system, particularly in variable weather.

• Keep a stable daily routine

Consistent times for getting up, meals and going to bed help your body better adjust to external influences such as weather changes.

• Use relaxation techniques to reduce stress

Meditation, progressive muscle relaxation or breathing exercises reduce daily stress that can worsen weather sensitivity symptoms and promote wellbeing.