Well Through Winter!

In winter, we see Nature changing gear- greens melt into reds, oranges, yellows and browns, and everything seems to dry and crisp – including the air- and your skin!

As we feel the change of season, do you change?  Yes, you change wardrobe, but do you change your habits, your thoughts, your pace of life? Do you use winter as a season for calm and reflection, for introspection, strategy and restoration? Or does your year run at the same pace regardless?  Do you fold up under a blanket at the end of the day and comfort feed yourself, and shake off any vague memories of exercise?

The important pillars of health are sleep, diet, exercise, mind management and community.  You have habits around each one of these pillars.  Are they healthy, do they remain healthy during winter?  What does healthy look like for you?

Food for thought - and immune modulation

The endless blue skies invite you outside in our incredible Joburg climate.  This is a good thing – we need extra vitamin D to manage our immunity, mood, and even our sleep.  Vitamin D is found in fatty fish, like mackerel, salmon and sardines, as well as egg yolks, and mushrooms (if you slice them & put them in the sun).  Make time in your day to get outside, especially in the mornings, and allow the sunshine to warm you! Suncream will inhibit the production of vitamin D, so get a little sun before lathering up!  Leave your sunnies for later in the day – the sunlight is important for retraining your biological clock, and to help regulate your sleep!

Dry air dries out the mucous membranes, making them more susceptible to infection (think colds & flu), so keep yourself well hydrated with warming winter soups, juicy stews and herbal teas. These foods should be nicely spiced with turmeric, ginger, cinnamon, cloves, oregano and garlic to add immune defense.  Vegetables contain many prebiotics to support the gut immune system, and onion, asparagus and marrows are really helpful, in addition to fermented veggies like sauerkraut and kimchi which provide awesome probiotics.  Citrus is the main fruit in winter – juicy, full of vitamin C, and good for metabolizing hormones too!

Rest and restoration

Instead of spending long evenings watching extra TV, or scrolling through social media, spend time assessing the year to date. How far have your plans for the year progressed? Are you on track? Have you need to shift gears, or reassess priorities? What strategies have worked, and need to be strengthened? What has not, that needs to be released? Are you living in accordance with your beliefs and values? Are your boundaries being stretched or strengthened? Are you living and expressing your authentic self?

Perhaps it is time to get some extra sleep, as our sleep rhythm does change seasonally.  There should be a significant increase in REM sleep, which is affected by light exposure.    More REM means better memory and mood regulation, and one study in people over 60 years showed that for every 1% reduction in REM, there was a 9% increased risk on dementia. 

Movement

Movement and exercise choices may change.  Perhaps you change the time you exercise, maybe the exercise you do changes, but don’t drop the habit!  Regular movement is essential for your health. You may find you want to swap some heavier training sessions for more stretch and toning classes, as they are less inflammatory, and support your wellbeing.  You are also more likely to do the exercise if you commit to a class, or team up with a friend.  Research shows that 5-10 minutes 5-6 times per day is as effective as a continuous 30-45 minute training session.  Build breaks in your day for movement! Did you know that you actually run faster in winter? The ideal running temperature is between about 6-15 degrees Celsius, so don’t hide your takkies at the back of the cupboard!

Connect

Connection and community is still really important through the darker winter months. Are you too tired and cold to go out? Wrap up warm, and get in touch with family and friends far away - there are so many platforms to use these days to stay connected. Use this space to keep in touch with those who aren't part of your regular day, but whom you love.

Keep in touch with your regular friends with outdoor activities - walks, hikes, outdoor games - meet outdoors to take advantage of the opportunity to be in the sun (warm, but not burning like summer), get some exercise, and connect - a great multi-purpose opportunity! Also, there are fewer creepy crawlies like snakes and ticks and nasties!

Be intentional

The chilly, dark mornings don’t always inspire us to leap out of bed quite like summer, and it is easy to sleep later, and rush out of bed! Mood management is really important, as we tend towards the negative, already planning the disasters in our heads as we rush out the front door, late again.  A structured start to the day can make a huge difference. Get to bed early enough for a good night’s sleep.  Build in a morning routine that allows a moment to snuggle, breathe deeply, gather your thoughts in gratitude, and mentally prepare for the day ahead.  Preparation improves the chances of it being a great day!

Success occurs when opportunity meats preparation - Zig Ziglar

Every season has both its charm, and challenge, and remaining committed to wellbeing, and open to flexibility allows you to continue to thrive.