10 Wellness Tips For The Winter Months

Winter months tend to keep us warm and cozy, so it is of ultimate importance to take good care of yourself – body, mind, and spirit! Are you wondering how to get started and what to do to stay healthy and happy?!

So here are some simple tips to help you take care of your whole being:

1. Stay nourished. 

The holiday season is behind us and we are indulging a lot less these days. Regardless of the season, though, reducing stimulants, such as sugar, caffeine, alcohol, simple starches, and other heavy chemically-laden foods, is always a good idea. A good addition to your regular quality, nutrient-dense foods is magnesium-packed foods, such as lots of vegetables, legumes, and whole grains, to help maintain a healthy response to stress. Using spices, such as garlic, ginger, and peppers, in cooking are a great way to boost the immune system and protect the body against colds in a shorter time span. It is also important to listen to your body and observe how you feel. Make sure to include enough healthy fats, such as fish, nuts, and seeds, which will help you reduce the inflammation in the body and fight the winter “blues.” 

2. Stay hydrated.

This may be a bit redundant, but hydration is essential. It helps control appetite, reduces overeating, helps control the metabolism, moisturizes the air in the lungs as well as all cells of the body, and detoxifies, especially with a heavier alcohol intake.

3. Soothe with warm liquids. 

Warm tea can be great for a sore throat and cough, breaking a fever, calming nausea and upset stomach, and improving digestion. My go-to choices include mint, ginger, chamomile, green tea, etc. They are delicious with raw honey, lemon, and cinnamon sticks. Other great beverages are warm cider and hot cocoa with almond milk. In addition, this is the ultimate time for delicious soups & bone broths, which can be prepare with a multitude of choices with lots of vegetables, legumes, grains, and lean proteins.

4. Take the time to breathe.  

I find myself reminding my patients of that continuously. Stress often makes us forget to breathe as well as forget how to breathe properly. Consider this breathing exercise:

• Sit still and tall somewhere comfortable with a neutral spine.

• Close the eyes and begin breathing through the nose. Inhale for a count of 4; hold the breath in for a count of 7.

• Exhale gently, counting out for 8; finish by holding the breath out for a count of 1.

5. Move your body. 

Exercise is a great way to reduce stress during hectic times, while staying healthy, increasing energy levels,  improving the mood, and maintaining weight. During the winter months, you may have options for some fun outdoor activities and sports, such as hiking, ice skating, snowboarding, hockey, and sledding.

6. Go outside.

As the days get shorter and darker and colder, it is important to spend some time outside in the sunshine to increase the vitamin D production. So get outside for 15 minutes a day 3-5 times per week to improve health and mood. Consider changing the light bulbs and  in your house to “full spectrum” bulbs to mimic natural light. The dietary supplementation of 5,000 IUs is available in foods, such as shiitake and button mushrooms, fish, cod liver oil, eggs, and cruciferous vegetables.

7. Get some sleep.

With a busy schedules, sleep is often sacrificed. Time management and discipline are essential in maintaining a consistent sleeping schedule. Aim to get 7-9 hours of sleep to normalize the sleeping pattern and get more energy.

8. Take a hot bath.

Soaking a hot bath once a week with Epsom salt, essential oils (try lavender, eucalyptus, and chamomile), and baking soda is a great way to relax, calm the mind and body, and detoxify from toxins. If you take a bath before bed, it can improve sleep and help you feel energized the next day.

9. Stay Well Adjusted With Chiropractic.

Keeping the nervous system at optimal function by allowing the body to communicate to the brain appropriately is a vital aspect of spinal and overall health through a natural, effective, drug-free approach to health that promotes natural healing function and potential. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. Chiropractors work with people of all ages, including newborn babies, pregnant women and children. Talk to your chiropractor today and start on the path to health to maximize your nervous and immune system function that leads to overall more energy and increased vitality! 

10. Be generous.

Giving to others should be a part of our everyday life, yet this tends to be the time that it is the most often remembered. Take the time out to help and nourish others by offering your generosity, not necessarily in terms of material things, but offer your time and volunteer for those who need the help in any shape or form. By nourishing and loving yourself, be grateful for your circumstance and share with others. In addition, accept the help from others because they want to be of service to you as well.

Share your favorite ways to stay active and healthy on your own and with your family!