Winter can be rough… It’s cold and damp, people are regularly coming down with viruses, and we often don’t feel like we’re at our best. Look at it as an opportunity to nourish our inner life, to get in touch with yourself and your loved ones and focus on the quiet process of healing.
- Find the sunlight- There is less light during the winter monthsand our bodies respond accordingly—that’s why some people have trouble with depression during this time. The technical name is a seasonal affective disorder (SAD). Sunlight affects a number of critical biochemical reactions including stimulating our pineal gland, a master regulator of numerous hormones. One of those hormones is vitamin D. Sunlight helps the skin synthesize vitamin D. Many people have a problem with vitamin D deficiency, to begin with – we work in offices under artificial light. Winter makes the problem worse, with the sun’s angle reducing the amount and length of sunlight available. Vitamin D is a true powerhouse, essential for innumerable vital functions such as regulating calcium and phosphorus absorption – critical for bone health; supporting robust immune function -soessential during wintertime viral exposures; helping to maintain a healthy weight; as well as reducing the risk of cardiovascular disease and cancer. Vitamin D supplements can be very helpful when levels are low, so check in with your doctor, and ask to get your Vitamin D level tested. Food sources of vitamin D include salmon, sardines, egg yolk. Many foods are now fortified with vitamin D2. For supplementation, I recommend taking vitamin “D3”.
- Focus your energy- You may feel rundown in the winter, regardlessof your vitamin D levels and comes from the cold and, again, the reduced sunlight. Winter is a particularly important season to find a quiet time and focus your energy on healing. There are many ways to do this… Moving meditations like yoga, qi gong, and tai chi. And, of course, sitting meditation. One of the beauties of meditation is it allows us to think about things without actually thinking about them. Relaxing the mind allows you to integrate and access a deeper “self,” to feel more connected and open-hearted.
- Rich, warming, healthy foods- One of the beauties of winter is theamazing, hearty meals we can eat- Foods like lamb, chicken, eggs, root vegetables (which are in season), dark leafy greens, kidney and black beans, walnuts and whole grains are good for winter. Raw foods, which have a cooling effect, are great in the summer, not so much in the winter.
- And stay hydrated-Winter months can be quite drying, particularlywhen we have the heat cranked up. Drink eight to ten glasses of water a day. Try it warm, with a squeeze of lemon, which provides better hydration and an alkalinizing effect. Herbal teas provide active herbal constituents as well as hydration.
- Supplements and herbs for winter- Vitamin C is an old standby and zinc is an essential cofactor for immune function. Immune-supportive botanicals include astragalus, garlic, ginger, lemon balm, licorice root, rosemary, oregano and Siberian ginseng. Mushrooms protect your body like nothing else. They contain beta-glucans, a family of carbohydrates that have been shown to energize immune cells and help them orchestrate a strong response & alsonourish the digestive system.
- Winter really isn’t so bad- We may all have differing opinionsabout cold and shorter days, but we can all agree that changing your habits during these times can support your health. So, stay warm, hydrated and nourished.
