Winter Wellness: A Guide to Thriving During the Holiday Season
The winter is full of wonderful things: cozy evenings by the fireplace, time with our loved ones, festive celebrations and delicious treats. While this season has an abundance of gifts, it also brings a unique set of wellness challenges. Dry skin, seasonal affective disorder, and the cold or flu are just a few.
With mindful strategies, winter can transform from a health hurdle into a season of rejuvenation. There’s a reason that we experience every season differently. The cold weather and shorter days shouldn't discourage you from pursuing your health goals but encourage you to find new ways to care for yourself. Here are a few important things to remember this winter:
Hydration:
Winter's cold, dry air can dehydrate our bodies inside and out. It’s imperative to drink plenty of water so that you stay hydrated. Herbal teas and warm soups are also excellent choices, combining hydration with warmth. Additionally, humidifiers can counteract the drying effect of indoor heaters, keeping skin supple and respiratory tracts moist. Hydration is key for keeping your immune system strong in the midst of cold/flu season and maintaining your overall well-being.
Sunlight and Vitamin D:
Shorter days and cloudier skies often reduce our exposure to sunlight, impacting our vitamin D levels and mood. Don’t let the change in weather stop you from spending time in nature. Each day, try to enjoy the outdoors by going for a brisk winter walk or maybe even ice skating. Just a little bit of fresh air can contribute to improved mood and increased energy levels. If your vitamin D levels are low, consider a supplement after consulting a healthcare professional.
Nourish from Within:
Winter calls for comfort foods, but balancing indulgence with nutrition is crucial. While it’s essential to enjoy festive foods, practicing mindful eating can help you savor the flavors of the season while maintaining balance. Listen to your body, appreciate each bite and make conscious choices to nourish yourself. Incorporate colorful vegetables and fruits rich in vitamins, minerals, and antioxidants into your diet. You should also search for soups, stews, and broths made from bone broth or veggie bases, which are brimming with nutrients, minerals and warmth.
Stay Active:
It’s tempting to hibernate this time of year, but physical activity is crucial for both your physical and mental health. As previously mentioned, I highly encourage you to get outside to go for a run, take a walk, ski, or ice skate. In addition to these outdoor activities, there are plenty of indoor options for keeping your body moving. Thanks to the plethora of online fitness platforms accessible to many today, you can take classes in all kinds of categories including HIIT, strength training, yoga, and even dance! Find something that YOU enjoy doing and include it in your regular routine to stay active this season.
Mental Well-being:
You are not alone; many people experience the winter blues. SAD (Seasonal Affective Disorder) and seasonal depression are extremely common conditions and therefore, there are plenty of resources to address them. For example, SAD lamps can help regulate melatonin and serotonin levels, potentially alleviating symptoms. You can also incorporate meditation, journaling, or even deep breathing exercises into your routine to ground your emotions during the winter months.
Boost Immunity:
Winter puts the cold and flu season in full swing, which means that fortifying your immune system is essential. The best ways to boost your immunity during the winter are to stay hydrated, get plenty of sleep, wash your hands, exercise regularly, and make sure you’re getting all of your nutrients. Consider including citrus fruits, ginger, garlic, and green leafy vegetables in your diet to check off all of your vitamins and minerals.
Rest and Rejuvenate:
Winter is meant to be a time of rest. In fact, this is the real reason that our days are shorter and our nights are longer, and there are still a few ecosystems that function this way today. Amidst the hustle and bustle of the holidays, it’s crucial that you don’t let your sleep slip away. Quality rest is fundamental for your mental and physical health. Ensure you get 7-9 hours of quality sleep every night, cultivating a nighttime routine if possible. Use the longer evenings to disconnect from digital devices, read a book, or engage in other restorative activities before hitting the hay.
Manage Stress:
Between buying the perfect gift, attending holiday parties, and dealing with family dynamics, it's easy to let the holidays get the best of you. But it doesn't have to be that way! Some tools for managing stress include creating a budget, planning ahead, and practicing mindfulness. Most important of all, make sure you are setting aside time for self-care. You can’t give to others what you don’t already have, so you need to take care of yourself before you can serve anybody else.
Stay Connected:
While winter can sometimes feel isolating, especially if severe weather keeps you indoors, maintaining social connections is vital for mental health. One of the benefits of COVID-19 was the virtualization of communication. Even if you don’t get out of the house, you can catch up with friends over Zoom or FaceTime, join a virtual club, host a virtual watch party, or even play online games with friends. Winter is also a great time to experiment with hobbies and maybe even learn to cook or craft something new with family members. My favorite thing about snowy days is simply spending time surrounded by my loved ones.
Holistic Approaches:
Winter has been around for a while now, but we’ve come to ignore the way that the change in season calls for a change in our routines and health remedies. There are plenty of ancient wellness practices that offer solace during winter. For example, essential oils such as eucalyptus, lavender, and cedarwood can be invigorating in the winter. In addition, epsom salt baths soothe muscles and provide a relaxing respite from the cold. One of my personal favorites has become the sauna. There’s a wealth of knowledge to gather about winter from ancient and holistic approaches to surviving the season.
Winter is more than just a season; it's an invitation. An invitation to slow down, nourish, reflect, and cherish the warmth you create amidst the cold. It’s a call to prioritize your well-being as a gift to yourself and those around you. By integrating these wellness strategies into your schedule, you can make this season a time of true joy and vitality.
Additional Resources:
Staying active in the winter is not easy, but I have plenty more tips to share with you on how to keep your body moving even in this season. Check out my past blog with ideas for exercising during the cold months for some additional inspiration.
Are you searching for holiday harmony? I recently published a guide to a stress-free season which includes great tips on how to manage your mental well-being in the winter months. Check it out here:
Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business” and “The Ultimate Guide to Becoming a Successful Soul Professional”.
To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.