01/13/2026
Winter brings colder days and busy schedules, but small habits can make a big difference in keeping your immune system strong. At Nemaha Valley Community Hospital and Seneca Family Practice, our team—including Registered Dietitian Leah Heinen—is here to support your wellness all season long.
🍓🥑🍎Boost Your Immunity
Add nutrient-rich foods like citrus fruits, leafy greens, yogurt, garlic, and nuts to help your body fight illness. Simple changes—like adding spinach to soups or berries to breakfast—can go a long way.
💦Stay Hydrated
Cold weather can make it easy to overlook fluids, but staying hydrated keeps your energy up and supports immune function. Drink water regularly, enjoy warm herbal teas, and include hydrating foods like oranges and broth-based soups.
🥗Healthy Meals on a Budget
Healthy eating doesn’t have to be expensive. Beans, lentils, whole grains, frozen vegetables, and root vegetables are affordable staples that stretch well in casseroles, soups, and slow-cooker meals. Leah can help patients create meal plans that are nutritious, practical, and cost-effective.
🏃♀️Keep Moving Indoors
If the weather keeps you inside, try indoor walking, light stretching, online exercise videos, or short strength-training sessions. Just 10–15 minutes can boost mood and immunity.
Staying healthy this winter starts with small steps. For personalized nutrition guidance, Dietitian Leah Heinen is available to help you set achievable goals and build lasting habits. NVCH and SFP are proud to partner with you on your wellness journey.
