Winter mountain retreat: A different kind of half-term escape
I don’t ski but I still love our family mountain trips.
As a nutritionist and a busy mum, I’m constantly juggling family life, work, and the pressures of everyday living. Although I spend my days educating others about looking after themselves, in reality, I am human, and sometimes finding time to do all the things to truly take care for myself can often feel like a luxury I can’t afford.
Over the past few months, especially since Christmas, I have noticed bigger and darker circles under my eyes than I have ever had before. That may be due to our new beautiful little puppy that needed sleep training! However, they were also likely due to a combination of factors, including increased caffeine and sugar intake (to keep up with life and the puppy). Both caffeine and sugar intake can disrupt sleep patterns, meaning that I was probably having less restorative rest, which can make under eye circles more noticeable. Additionally, the extra load on the liver from processing excess caffeine and sugar can also play a role. The liver is responsible for detoxifying the body, and when it's overwhelmed by too much caffeine or sugar, it can become sluggish, leading to fatigue and skin issues ( I was also experiencing multiple skin breakouts which I don’t normally have). With the liver struggling to process these substances efficiently, toxins can build up which can further affect energy levels and skin.
The Power of Doing What Feels Right for You
This time of year, for the past twelve years, during the winter months, my family and I head to the mountains. I married an avid skier, and my son is now an amazing skier. While the boys take to the slopes for some winter fun, I’ve create my own wellness retreat, one that doesn’t involve skiing. Instead, I embrace the stillness of winter, the healing power of nature, and the final moments of wintering before the new energy of spring arrives. I’ve never been drawn to skiing. Tell a lie, I tried it once or twice, and it just wasn’t for me. My nervous system doesn’t feel balanced when I have skis attached to my feet! The rush of speed down a snow-covered mountain just doesn’t appeal to me, and I’m perfectly content with sitting it out. But that doesn’t mean I don’t love the mountains. In fact, they offer me the perfect opportunity to tap into a type of self-care that aligns with my needs. It’s not about pushing myself or being “on.” It’s about embracing the quiet and the natural rhythm of winter before the shift toward the vitality of spring.
A place to rest, rebalance, and renew
We have tried many different ski resorts around the Alps. However, for the last two years, we have visited St. Anton in Austria. St. Anton is known for its excellent skiing, but it’s also a place of incredible wellness. You can not fail to restore your energy and nurture your body in the beautiful and picturesque alpine environment. The area has many wellness traditions that honour the natural elements. This is exactly what a tap into while there. There are many mountain spas offering treatments with local alpine herbs, and the quiet snowy landscape allows for beautiful hikes and quiet contemplation and relaxation. I’ve found that St. Anton is the perfect place to slow down, clear my mind, and support my nervous system.
Embracing the energy of wintering before spring: A natural reset
There’s a certain magic about the last stretch of winter. The world feels still, almost suspended in time, as nature prepares to awaken from its cold slumber. I find this transition incredibly powerful for my body and mind. This winter in the UK has felt particularly dark and hard work, because of this I am ready to release old energy and prepare for a new season and fresh growth. The mountains are the perfect backdrop for the final “wintering” period before the rush of spring begins.
Winter holds a quiet energy, one that is restorative rather than demanding. It’s the time when our bodies naturally want to slow down, conserve energy, and focus on inner healing. In the mountains, I’m able to truly embrace this quieter, more reflective energy. Historically, our ski trips would be a time when I had guaranteed childcare, allowing me to have time to myself. This allowed me to focus on slowing my pace, allowing myself the space to unwind and listen to my body. The fresh alpine air feels cleansing, helping to reset my nervous system and recharge my internal battery.
As I write this, I am sitting enjoying the winter sun on our balcony in St. Anton; you can feel the softening of the snowy landscape. There’s an energy shift as the snow is beginning to melt, and you can feel the first hints of spring in the air. It’s not the overwhelming rush of spring’s growth but rather a gentle invitation to rest before the burst of vitality arrives. For me, this time of the year is about honouring the quiet, letting go of old energy, and preparing for the renewal that spring will bring.
My Annual Wellness Retreat: Finding Balance in St. Anton
People often can’t believe that I go on these ski trips without skiing. When I tell them how I spend my days, especially super tired mums, they say it sounds like heaven. In all honesty, I could probably have a go at skiing again, now my nervous system is reset (Please husband don’t read this), but I don’t want to give up my treasured wellness winter retreat. Here’s how I spend my time during this peaceful period:
Mindful eating and Alpine nourishment
The food in St. Anton is a reflection of the mountains themselves: wholesome, nourishing, and restorative. I focus on consuming foods that are rich in nutrients and energy, like hearty soups and broths, stews, and dishes infused with local alpine herbs. I drink herbal therapeutic teas that have incredible healing properties, support digestion, and offer anti-inflammatory benefits. To support reducing my dark circles I have been preparing and drinking a morning tea blend of lemon verbena, elderflowers, linden flowers, lemon balm, stinging nettles, blackberry leaves, camomile, mallow flowers, yarrow, and sunflower petals. Throughout the day I select nettle, which is liver supportive, and hibiscus, which is antioxidant-rich. Sipping on local herbal teas in the evenings is a beautiful way to wind down, with blends that include calming chamomile and lavender, and fennel and peppermint to support digestion.
I have chosen to not eat refined carbohydrates or sugars while we are away. So that I can monitor any improvements to my energy and skin. Some may say “you are on holiday”. However, remember the goal of this holiday is to feel (and look) so much better than when I first arrived. Therefore I don’t feel like I am missing out on anything at all. I am carefully selecting my meals in accordance with what my body needs to feel good this week- a mountain nutritional wellness protocol. I have also been drinking non-alcohol mocktails, but not the sugar laden kind, my favorite being a spritz made with fresh lemon, lime, and bitters, sometimes sweetened with a little agave syrup. Bitters have many health benefits, such as supporting digestive health and helping to prevent sugar cravings.
Spa Time & Treatments
The wellness culture in St. Anton thrives in its spa offerings, where local alpine ingredients are used in everything from facials to body treatments. I especially love the treatments that use alpine clay and herbs, which are grounding and detoxifying. They help me reset my energy, calm my nervous system, and rejuvenate both my skin and my spirit. The natural oils and botanicals of the Alps work to support my body’s transition from the stillness of winter to the energy of the coming spring. I had the most amazing lympathic massage which focuses on stimulating the lymphatic system, which plays a crucial role in detoxifying the body by removing waste, toxins, and excess fluid. By gently massaging the body in specific ways, a lymphatic massage can encourage the movement of lymph fluid, helping to boost immune function, reduce swelling, and promote circulation. It can also help alleviate feelings of bloating, improve skin tone, and even support energy levels by enhancing the body’s natural detox processes. For those dealing with stress, fatigue, or poor circulation, this massage can provide a deeply relaxing experience that leaves you feeling lighter and rejuvenated. Regular lymphatic massage can help maintain the health of your lymphatic system, reduce the burden on your immune system, and improve your overall sense of vitality. I felt leaner and had improved energy afterwards.
Walking and connecting with nature
One of my favourite activities is walking through the snow-covered picturesque trails first thing in the morning. Taking in the morning sunlight helps support the circadian rhythm (our internal body clock that controls our sleep-wake cycle) while embracing the quiet beauty of the alpine landscape. There’s a deep sense of peace, as if the mountains themselves are preparing for the shift toward spring. My mind feels clearer with the pure, fresh air and I can seem to solve problems that have been weighing me down for a while, helping me reset my energy. Every step I take in this serene environment feels like an opportunity to shed old tensions and embrace the new season ahead.
Sunshine
Winter sunshine in the mountains really helps to energise and uplift the soul. After what feels like forever since I have seen such beautiful blue skies. It’s still chilly however, the crisp mountain air paired with the bright sunlight helps boost my mood and energy levels. I make sure to sit in the sunshine, enjoying the warmth and the much needed Vitamin D boost, whether I’m walking, sitting in a cozy outdoor café, or simply taking in the surroundings.
Journaling and reading
Journaling is an important part of my daily routine. I use this time to process my thoughts, reflect on my energy levels, and set intentions for the months ahead. Whether it’s the calming atmosphere of the mountains or the feeling of new growth on the horizon, I always come away from this time with a renewed sense of clarity and focus. I always leave a holiday or time away from home with some reflections around nutrition and wellness to carry into the coming weeks. This is an important part of my fresh reset and they are actionable micro habits that I have begun whilst away to continue.
My reflections after this trip to St Anton are to:
Wake at 6 am and do my skincare regime before going downstairs
Start my morning with a cup of morning blend herbal tea (no caffeine)
Have my caffeine (a cup of tea-I don’t drink coffee) with breakfast after school drop off
Get back into journaling and setting up my day with breakfast
Strength train 3 times a week, walk 8,000-10,000 steps a day (made easy by my puppy), run or swim once a week, and have a pilates session once a week
Sauna and cold plunge session once a week, 3 times a month
Reduce refined sugar and concentrate on natural sugars such as fruit and honey
Reduce intake of bread, especially at lunch - focus instead on nourishing bowls made with colourful veggies and whole grains
Up my intake of herbal teas such as hibiscus and nettle, also include more pomegranate for the antioxidant content
Before school pick up take 20 minutes to breathe/read, have a herbal tea and a balanced snack to support energy
While everyone is out enjoying their time on the slopes, I’m embracing my own wellness retreat, one that’s focused on slowing down, recharging, and reconnecting with myself and nature. When we come together at the end of the day, we share our experiences, laugh, and savour the memories we’ve created. They enjoy seeing me visibly relax. For me, this balance of self-care, nature, and family is what makes our mountain trips so special.
So, if you’re planning a trip to the mountains, remember that wellness is about honouring what feels right for you. Whether it’s skiing down the slopes or embracing the peaceful energy of late winter, the key is to listen to your body and give it the time and space it needs to reset.
Katie xx
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