[vc_row][vc_column][vc_column_text]Caring for our physical, mental, and emotional well-being becomes especially important in winter, as the shift to cold, rainy weather and less daylight can disrupt our well-being. This is due in part to
Seasonal Affective Disorder (SAD), a type of mild-to-moderate depression that ebbs and flows in a seasonal pattern, often called the “winter blues.” SAD symptoms vary based on our circadian rhythms – the natural cadences that influence our mental and physical functions, such as eating and sleeping.
Winter blues caused by SAD and/or other factors may hinder our ability to care properly for ourselves and others. It can make us less inclined to participate in healthy, normal activities such as exercise, which has been shown to boost mood and energy. If not effectively managed, SAD symptoms can sap our energy, promote mood swings and compromise our ability to take joy in daily life.
This brings us back to the importance of winter self-care, and the need to nurture our wellbeing. Thankfully, wellness imbalances such as mood swings and low energy?due to SAD and/or other factors?can be measurably improved by natural lifestyle modifications.
Winter Self Care: How to Keep Mood & Energy Up
1. Reassess your menu
A common symptom of SAD/winter blues is using food for “comfort” reasons, as opposed to seeking essential nourishment; this is referred to as
emotional eating. Unfortunately, the choices we often find soothing, which may link back to childhood, tend to be high in fat, salt and sugar, leaving us feeling sluggish and irritable, and promoting weight gain. Are there healthier ways we can eat to beat the blues?
Science says yes, with these key dietary recommendations:
- Explore “traditional” menus, like the Mediterranean, Norwegian or Japanese diets.
- Increase your intake of fruits, veggies, beans, legumes, whole grains, nuts and seeds, gradually “crowding out” less nutritious fare.
- Along with supplementing vitamin D in capsule and/or liquid form, target foods rich in this crucial winter nutrient, including mushrooms, tofu/fortified soy products, nut/seed-based milks, and fortified cereals.
- Include foods and supplements rich in omega-3 fatty acids. These Mega EFA® Mini Gels offer 1,200 mg. of vital EPA & DHA per serving.
- Limit processed and “fast” foods, commercial baked goods and sweets.
Fresh, whole plant foods can nourish your body and support your overall well-being, which is especially valuable in winter when our immune defenses may be challenged. To get started, learn how you can
transition to a plant-based diet, partake in
Veganuary and stock up on
plant-based snacks.
2. Zero in on citrus
Why are these vibrant fruits so beneficial on chilly, bleak days? They are like liquid sunshine! Whenever possible, avoid adulterated, shelf-stable, pasteurized fruit juices and squeeze your own. Citrus juicers are inexpensive, and juicing on your own is vastly healthier, tastier, cheaper and eco-friendlier. Enjoy combinations like orange-grapefruit, lemon-tangelo or tangerine-lime. You can bolster the natural
vitamin C in oranges, grapefruits, lemons and limes with supplements in
capsule,
powder,
chewable or
liquid form. Learn more here about the
benefits of citrus fruits.
3. Love winter beverages
Warming, spirit-soothing drinks are a splendid self-care winter staple.
Teas offer many health benefits, including flavonoids and antioxidants, not to mention the comfort and calm associated with tea time.
You’re probably familiar with
green tea, (including
matcha),
black and
white teas, but there’s also a vast selection of wellness-supporting blends. Below are a slew of teas worth trying:
There’s also the indispensable
lemon zinger, which is the perfect base for a comforting hot toddy. To make, add a squeeze of lemon, some
raw neem honey and
organic cayenne to taste, topped with a chill-chasing nip of Irish whisky. Beyond teas, consider these tips on making
better-for-you versions of your favorite winter drinks.
4. Benefit from bath therapy
There is nothing quite like a luxurious hot bath when you feel tired, sore, run down or blue. Another term for bath therapy is
thermal medicine, which focuses on the biological, pharmacological and therapeutic effects of thermal treatments. While the
benefits of bath therapy have been known since ancient times, contemporary research confirms a
therapeutic and rehabilitative value in preventing and managing various health problems.
In Japan, for instance, where wellness baths are a key part of the culture, those who enjoy them daily appear to have a
significantly reduced risk for cardiovascular disease or stroke.
To build the perfect self-care bath, employ the winning trifecta of salts, oil and bubbles.
Epsom salts soothe sore muscles and joints and, along with several drops of
lavender essential oil, help alleviate stress and tension. Light oils such
jojoba help nourish dry skin, and
bubbles add cleansing, uplifting opulence.
5. Curate the cozy
What does the term cozy mean for you? It is a wondrous self-care concept to embrace in the grip of winter’s chill. Think healthy, cozy foods, like
soups,
stews, baked/loaded
potatoes and yams, roasted veggies, nuts, seeds and hearty whole grains, especially delicious
ancient grains which may be new to you.
Implement cozy elements within your day as well?with
zero guilt?such as curling up with a good book, enjoying restorative naps, journaling your feelings, drawing, coloring or doodling, imbibing comforting beverages, and treating yourself to yoga to remain flexible in body, mind and spirit. Peruse
Winter Wellness Unlocked: The Transformative Power of Yoga in Cold Months.
You are the artist painting your own winter “self-care canvas,” so take your time to consider which of these ideas resonate with you, implementing them gradually and organically into your life. Here’s to optimizing your winter wellness on every level?physically, mentally and emotionally.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="172476" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1706299878921{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/yogi-organic-cinnamon-horchata-stress-sleep-tea"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172474" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1706299895192{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/sky-organics-epsom-salt"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172473" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1706299912405{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/maryruths-organics-megadose-vitamin-c-liposomal"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
