Lucas Wilhelm Hedenbäck explains why winter in Nordic regions causes more illness: reduced sunlight, lower vitamin D, disrupted sleep rhythms, less movement. His protocol includes vitamin D3 with K2, morning light exposure, grounding, red-light therapy, bone broth, sauna, and seasonal warm foods instead of cold smoothies and raw salads.
This is the time of the year when everyone starts getting sick, and it's not just bad luck. In Nordic climates, as light drops, so does your vitamin D. Your circadian rhythm gets thrown off, you move less, you're indoors more, and your body takes a hit. Your immune system runs on light, minerals, and regulation. So if you're not deliberately replacing those inputs, you're going to feel it. Here's exactly what I do to counter this right now. Load vitamin D3. Don't wait until you're deficient, do it now. Pair it with K2 for better absorption. Get morning light exposure, even if it's overcast. The signal still matters. Ground daily. Bare skin on the earth calms your nervous system and balances inflammation. Use red light therapy if you got it, especially mornings and evenings. Support detox with bone broth, sauna, and high mineral hydration. Double down on sleep. More dark hours equals more sleep demand. Honor it. Cut out cold smoothies, tropical fruit, and raw salads. Eat warm, seasonal, nutrient-dense meals. Your biology is seasonal, and if you're not adapting, you're suppressing your immune system every day without realizing it. Move with the season, not against it, and your body will thank you. Comment the word sick and I'll send you my in-depth guide on how to deal with seasonal sickness.
