Essential Winter Self-Care

1. SUNLIGHT & FRESH AIR
   
   During the colder, darker, gloomier months, it’s very important to get our daily dose of sunlight to reset our circadian rhythm and for the production of the hormone Vitamin D. The best time to soak up the rays is during the morning hours, as we lift our face to the warmth of the sun. In parts of the world where the daylight hours are extremely short, people often use a light therapy lamp to mimic sunlight, or use special clocks known as dawn simulators to offset the symptoms of SAD (please see previous blog post).
   
   Together with sunlight, we also need to breathe in the invigorating cold fresh air. As long as we are bundled up warmly against the elements, we can spend plenty of time outside. In Scandinavia, there is a common adage that states that "There is no bad weather, only bad clothing.”
   

2. MOVEMENT & EXERCISE
   
   There are many studies that show that just 20-30 minutes of movement a day can reduce the risks of depression and produce mood boosting endorphins in the brain.
   
   Walking is the best mode of movement, through which we can benefit from the healing power of nature, soak up the rays of the sun, breathe in the crisp cold air, feel the wind blowing upon us, offer greetings and smiles to those we encounter, and listen to the symphony of the birds who have decided to brave the winter in the northern hemisphere instead of flying south to the warmer southern hemisphere. We should engage in walking without being distracted by our devices, shoulders back, arms swinging, engaging the core, and moving at a brisk pace. 30 minutes of movement, 5 days a week, for a total of 150 minutes is adequate to keep the body healthy and flexible.
   
   Additionally, yoga can be added in for stretching after a walk as well as some strength training exercises to maintain muscle mass.
   
   

3. A HEALTHY & BALANCED DIET
   
   We are what we eat. There is so much benefit to eating healthy and wholesome meals in moderation, for both taste and nutrition. Beginning the day with warm lemon water with honey and ginger stimulates the digestive system and the detox pathways of the body. This can be followed by black seed oil, dates, hot drinks with warming spices, hearty soups, and well-balanced meals throughout the day.
   
   Nutrition plays an important role in stabilizing moods, maintaining good levels of energy and in preventing blood sugar crashes. Whole grains, lentils, high-quality animal proteins, healthy fats (such as avocado, nuts, olives and olive oils), vegetables, garlic, ginger, turmeric (combined with black pepper for absorption) and other spices, fruit (fresh and dried), berries and dark chocolate are all powerhouses of nutrition and crucial in maintaining health and wellness during the winter months.
   
   It’s important to minimise the processed foods that we may crave, and purchase products that have 10 ingredients or less. It is also just as important to avoid junk food and artificial dyes and colors, which can really affect those with ADHD (Attention Deficit Hyperactivity Disorder), allergies and intolerances, and asthma.
   
   

4. SUPPLEMENTATION
   
   Supplementation can be an important consideration during the winter months. Vitamin D is an important hormone that plays a vital role in a multitude of biological processes in the body. It is a hormone usually synthesized through the absorption of sunlight via the skin. Vitamin D deficiency is a very common problem throughout the year and especially during the winter months. The lack of Vitamin D can contribute to the symptoms of SAD and decrease immune function. Vitamin D must be taken with Vitamin K2 for optimum absorption.
   
   Other supplements to consider are Omega-3s, magnesium, iron taken with vitamin C for absorption, zinc, and a multivitamin. Please remember to space things out for the best chances of absorption. Prebiotics and probiotics can also be added in for increased wellness in gut health and optimum digestion.
   
   It is also important to consult with a healthcare professional before beginning any form of supplementation regimen and to get bloodwork done (iron panel, thyroid panel, B vitamins panel, vitamin D panel and a complete blood count) to assess existing levels, especially if there are underlying health conditions before supplementation.
   
   

5. HYDRATION
   
   Hydration is important at all times but especially in the winter months when we don’t feel like drinking cold water. With the environment being drier and the heating system running constantly, it’s important to stay hydrated so the skin and hair don’t dry out and become brittle.
   
   Most of us should be drinking the recommended 8 glasses (64 ounces) of water a day or half of our body weight in ounces. For example, if one weighs 110 lbs, one needs to be drinking about 55 ounces of water per day. It is handy to have a 32 ounce BPA (bisphenol A) and phthalate free water bottle with clear markings, which we can fill up as many times as we need to. We absolutely must stop using pre-bottled drinking water. It’s terrible for the environment and the other creatures we share the planet with. There are also carcinogenic microplastics leaching into the bottles, which are endocrine disrupters that cause havoc in our bodies.
   
   

6. REST & SLEEP
   
   We need to be getting adequate rest and sleep. The sleep requirement will differ from person to person, from 4-8 hours per night. It’s important to sleep and wake at the same time everyday, so as not to disrupt the circadian rhythm (please see previous blog post for further details). Sleep is vitally important for the body to rest, recuperate, and regenerate. Sleep balances our hormones and is essential to the biological functions of the body which affect mood, digestion, energy levels, healing, and overall state of health and wellbeing.
   
   It is vital to maintain healthy sleep habits, such as using soft lighting after sunset to enhance the production of melatonin and turning off devices at least an hour before bed. The blue light emitted by electronic devices disrupts our ability to sleep by subduing the production of melatonin, even if we are wearing blue light protective glasses, as the efficacy of these haven’t been concretely established.
   
   Some light reading with a Himalayan salt lamp with an Edison light bulb (LED or light emitting diode bulbs have a host of health concerns and can even cause migraines especially for highly sensitive people), lighting some beeswax candles for some soft incandescent light, listening to nature sounds, or taking a warm shower or bath with Epsom salts (for the magnesium), are relaxing habits to cultivate and are conducive to winding down for the day. Bedrooms need to be kept quite cool at 65-68 degree Fahrenheit, and completely dark for our best chances of drifting off and staying asleep.
   
   

7. SCHEDULES AND ROUTINE
   
   With our lives turned upside down for two years now by COVID-19 pandemic, and with so much uncertainty around the world with new and evolving strains of the virus, it’s easy to feel out of control and riddled with worry and anxiety. Schedules, routines and habits help anchor us and provide structure in a world that feels chaotic. Children especially thrive in homes where the expectations are clear, goals are set and routines are established.
   
   We must try to wake and sleep at the same time, regardless of whether it is a weekday or a weekend, have consistent meal and snack times, schedule our daily walks or movements sessions, implement a consistent mindfulness or meditation practice, take the time to regularly be in touch with family and friends among other things. This will help us to navigate our day with a sense of comfort and control, despite all the chaos and uncertainty in the world outside, and make the isolation and loneliness a tad easier to bear and manage.
   
   

8. BREATHING & MINDFULNESS
   
   Sometimes, when we are caught up in just coping with life, trying to get through from one day to the next, we forget to breathe deeply. Deep, diaphragmatic breathing can alleviate a lot of discomfort in the body, whereas shallow chest breathing causes constriction in the body. We can do some deep breathing exercises to help bring us back to a state of presence and a state of calm, and thereby release stress and increase our inner and outer focus.
   
   Box breathing is often used to reconnect the body with deep breathing. In box breathing, we inhale through the nose for a count of 4, we hold for a count of 4, then exhale through the mouth for a count of 4, and finally hold again for a count of 4. We can do a repetition of the 4-4-4-4 cycle up to four times. There is also the 4-7-8 breathing technique to alleviate anxiety. In this mode of breathing, we inhale through our nose for a count of 4, hold the breath for a count of 7, and then exhale through the mouth for a count of 8. This can also be done in a repetition of 4-7-8 up to four times.
   
   Mindfulness and meditation have been shown to increase presence and contentment, while relieving anxiety and stress. It’s necessary to spend some time during the day being still. In a noisy world that is evolving at lightning speed on a daily basis, stillness and silence are crucial. Meditation apps like Calm and Headspace have built-in sessions to help practise breathing, mindfulness, and meditation.
   
   

9. CONNECTION
   
   We are a communal people who depend on maintaining connections and relationships with our kith and kin, beneficial companions, and the community at large in order for us to live, laugh, grow and thrive. Many studies have consistently evaluated the importance of maintaining strong relationships for our health, wellness, joy, and contentment in life. We have to make a conscious effort to stay in touch with loved ones and our community through any means possible, to ward off the feelings of isolation and loneliness. It is beneficial for us and for our loved ones to schedule recurring weekly calls to check in with each other and it is something to look forward to as we share successes and challenges and support one another.
   
   

10. DECLUTTER & ORGANIZE
    
    Everything we own is something to be dusted and managed and can not only be an eyesore but also drain our energy and cause anxiety. As we spend many winter days hibernating in our homes, it’s lovely to make it a warm, welcoming, joyful place that is uncluttered without piles of stuff everywhere.
    
    Winter is a good time to organize and look through the entire house for things that are broken, past their use, no longer needed or wanted, or serve no purpose. An uncluttered space is a space that can help us find relaxation and comfort and allow us to be more productive, creative and focused in the pursuit of our aims and goals.

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