Winter Wellness for Au Pairs in the United States

As an au pair living in the U.S., winter brings unique challenges, especially when you're away from home, adjusting to a new environment, and caring for children. Staying healthy and energized during the colder months is important, so we’ve compiled practical winter wellness tips.

1. Prioritize Sleep

Quality rest helps your body recover, regulate mood, and support immunity. Aim for 7–8 hours nightly. Good sleep habits, such as limiting screen time before bed, sticking to a consistent bedtime, and enjoying soothing bedtime routines, can make a significant difference. Avoiding caffeine later in the day and skipping long naps will also help you get the most restorative sleep possible.

2. Eat Nutrient Rich Foods

Winter nutrition plays a big role in preventing illness. Harvard Medical School recommends eating some of these healthy foods every day or as often as possible. They include the following:

• Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
• Fatty Fish. Fatty fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. Those with the highest omega-3 content are salmon, mackerel, trout, anchovies, and sardines.
• Leafy Greens. Dark, leafy greens are a good source of vitamin A, Vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants) that fight inflammation and protect cells from damage.
• Nuts. Hazelnuts, walnuts, almonds, and pecans are good plant protein sources. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
• Olive Oil. Olive oil is a good source of vitamin E, polyphenols, and monosaturated fatty acids, all of which help reduce the risk of heart disease.
• Whole Grains. A good source of soluble and insoluble fiber, whole grains also contain several B vitamins and minerals. They have been shown to lower cholesterol and protect against heart disease and diabetes.
• Yogurt. A good source of calcium and protein, yogurt contains live cultures called probiotics. These "good bacteria" can protect the body from other harmful bacteria.
• Cruciferous Vegetables. These include broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals, which may help prevent some types of cancers.
• Legumes. This broad category includes kidney, black, red, and garbanzo beans, soybeans and peas. Legumes are an excellent source of fiber, folate, and protein; studies show they can help reduce the risk of heart disease.

3. Keep Moving

Regular physical activity helps reduce stress, strengthen the immune system, and boost your mood. Aim for at least 150 minutes of physical activity each week, such as walking, yoga, sledding, or dancing. Moving with your host children is a fun way to stay active together.

• Try building a snowman
• Go ice skating
• Have a winter nature walk
• Turn on music for an indoor dance party/

Staying active doesn't just benefit you; it helps keep the kids healthy and happy, too!

4. Fresh Air and Sunshine

Spending time outside, even in cooler weather, is beneficial for so many reasons. It helps prevent dry indoor germs, supports immune resilience, and can reduce stress and improve your mood.  A quick walk or outdoor play gives you a mental health boost and a dose of vitamin D.

5. Stay Hydrated

It's easy to forget to drink water in winter. But hydration is essential for immune function, temperature control, joint health, and skin health. A few tips to help you stay hydrated:

• Start your morning with 8-16oz of water
• Sip water before meals or during breaks
• Enjoy warm drinks like herbal teas or lemon water

6. Support Mental Health

Shorter days, colder weather, and being far from loved ones can cause stress or loneliness. Try these self-care strategies:

• Daily Routines: balance work, rest, meals, and relaxation
• Regular check-ins with host family, natural family and friends
• Coping tools: Mindfulness, journaling, hobby
• Use the AuPairCare Student Zone for more resources.

Be sure to read our blog on Mental Health Reset: Safety and Self-Care Tips for Au Pairs, which includes helpful tips and a 30-day self-care challenge.

7. Know when to see a Doctor

If you are not feeling well and your symptoms persist, such as fever, cough, dehydration, or chest discomfort, don’t wait. Schedule a tele-health or in-person visit. Refer to the AuPairCare’s Student Zone for more information on finding care.

Extra tips to get you through the cooler months:

• Engage with your host family: Encourage winter walks, cooking together, or holiday-themed crafts to enhance well-being.
• Cultural connection events: Attending the monthly Cultural Connection events is a great way to stay connected to your community and other au pairs all year long!
• Cultural holidays: Share traditional winter wellness practices from your home country, if you have them.

Winter in the U.S. doesn’t need to be a challenge; it can be an opportunity to form healthy habits and have fun. By following simple strategies, you can optimize your sleep, nutrition, movement, hydration, mental health care, and safety, allowing you to thrive this season.

Disclaimer: The information provided in this blog is intended for general guidance and educational purposes. It should not be considered professional medical, legal, or childcare advice. Always consult a licensed professional for advice tailored to your specific situation. We may include external resources for convenience, but we are not responsible for their content or accuracy.

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