The best healing and wellness support system we have is Nature. Yes, Mother Nature!
Welcome to Winter!! This week we’re taking a break from our regular newsletter to share with you a special feature all about Winter. Winter can bring on a range of emotions so honour how you’re feeling and make sure, above all, you look after yourself. Much love, Sandy xx
Welcome to the Winter Wellness Guide: Your Ultimate Guide for Beating the Blues
Winter is officially here, bringing shorter days and longer nights with it. Woo hoo! Did I sound convincing? OK, I can’t lie – Winter is NOT my favorite season of the year. And while I know some people looooove Winter (and sure, I’m partial to a cute little cuddly scarf and beanie too), overall, Winter and I aren’t the greatest BFFs.
Is it the lack of sunshine? The colder weather? The days getting dark soooo early? Whatever it is, it’s well-documented that the reduced sunlight we get during Winter can and does play havoc with our body, mind, and soul. So, if Winter brings on some blues – you’re not alone. In fact for some people, it can become a real downer. You’ve probably heard of SAD (Seasonal Affective Disorder) which is a very real thing for people. We’ll touch on it here, but you don’t necessarily have to have SAD to experience some of these things. The tips below are for everyone!!
What is SAD – Seasonal Affective Disorder? And What Causes It?
SAD stands for Seasonal Affective Disorder. The reason it occurs is that sunlight exposure stimulates our hypothalamus, a part of the brain that helps control our circadian rhythm—our body’s internal 24-hour sleep-wake clock. Lack of sunlight during Winter can throw our circadian rhythm off. This can then cause a chemical imbalance as our brain produces too much of the sleep hormone melatonin and releases less of our feel-good brain hormone, serotonin, which affects our mood. During Winter, we also have lower levels of Vitamin D as our number one source of Vitamin D, the sun, is out a lot less often. The result?
Symptoms of Seasonal Affective Disorder or Winter Blues
People with SAD and Winter Blues feel low and lethargic. They can lose interest in activities they once enjoyed, have problems sleeping, experience changes in appetite, weight gain; they may even cry more often or just feel irritable, sluggish, and just blah! SAD can also affect more than just our mood. It is also associated with impaired cognitive function, including problems with concentration and memory—which may explain why getting stuck into work is harder too. So, what’s the answer? Help is at hand, my friend, so snuggle up as we turn SAD into GLAD and get through Winter smiling.
10 Ways to Achieve Winter Wellness and Get Your GLAD On
If we’re going to cartwheel our way through shorter days and longer nights, one of the most important things we need to do is to look after our biological rhythms. And before you say, “not our Circadian Rhythm again, Sandy?” with a little eye roll yes, I am going to say, Circadian Rhythm again.
The further you live away from the equator, the more at risk you are of circadian rhythm disruptions. In extreme cases, some may even have less than 8 hours of sunlight a day! During Winter, sticking to a set schedule becomes even more crucial. After all, this is how we align ourselves to nature’s rhythms and how our 30 trillion clocks inside us know what season we’re in and therefore, how to adapt accordingly.
To get started, there are two things we need to tackle head-on if we’re going to smile our way through Winter. We need to firstly, maximize our sunlight and daylight exposure and secondly, do what we can to keep our biorhythms ticking along nicely. So, let’s do this, Winter wellness warriors!!
1. Rise with the Sun and Get Outside – Essential for kick-starting your circadian rhythm, try and head outdoors soon after first light, so you can be there when the sun rises. Aim for 5 – 15 minutes of direct sunlight exposure. I combine this with some yoga Salutes in the Sun, on the grass, barefoot so I’m getting stretches, grounding and sunlight exposure all at the same time. Now, that’s what I call a triple whammy and #winning!
2. Morning Sunlight Time – During the morning head outside again, perhaps for a little walk, when the sun is between 0-30 degrees on the horizon so the first few hours of the day. During this time, UVA rays are at their peak which means you’ll be getting a great dose of mood and energy-boosting rays.
3. Solar Noon Exposure – Lunch time is the perfect time for some more fresh air and outdoor time. This is when you’ll be in Vitamin D making mode as the UVB rays responsible for Vitamin D production, are at their peak.
With all of the above, don’t let the clouds keep you away and indoors. Whilst it may look gloomy outside, even during overcast mornings and days, the sun’s rays will still make their ways to you and give you it’s health boosting goodness.
4. Ground Yourself – Grounding is not woo woo. It has been scientifically proven to have a multitude of health benefits including anti-inflammatory and immune boosting so kick off your shoes and socks and don’t let the cooler wet grass keep you from tipping your toes in. In fact, being bare foot on wet and moist grass means you’ll get even greater benefits and a bigger electron charge.
5. Eat Before Sunset – The timing of our meals are circadian triggers. Ideally, try and eat your dinner before sunset and 3 – 4 hours before bed. I know this is difficult as the sun sets pretty early, just do the best you can.
6. Eat Seasonally and Locally – Food is a signal that tells your body the time of year it is. So, it’s not the time to eat cherries and watermelon, that have been freighted in from a distant location, unless of course, you want to confuse your body into thinking it’s suddenly in some tropical location.
Go for whatever is grown locally during Winter. These foods will be the best and healthiest for you, as they have been adapted to your living conditions and will be aligned energetically, metabolically, and quantumly. Also, when the days are shorter and colder, your body naturally wants warm and hearty food. An increase in fat and protein consumption is perfectly normal so maybe less salads and more soups and stews.
7. Wear Blue Light Blockers – With shorter daylight hours, the chances that we’re on electronic devices after dark goes up! To save your circadian rhythm from going haywire don’t forget to wear blue light blockers at night. This is especially important when using devices that give off blue light, such as your TV, computer, phone, and tablets
8. Dim Those Lights – Once the sun has set, start dimming the lights inside to mimic the outdoor light environment. This helps sends the right signals to your cells, organ and body, that it’s time to wind down. While candles are best, there are other great options which I love. Full-spectrum light bulbs and amber/red light lamps and booklights are amazing and help create a relaxing atmosphere. Just ask my teenage son. He says they make his eyes feel all nice and calm.
9 Use Temperature to Your Advantage – Temperature can act as a secondary circadian signal. In the morning, splash cold water on your face or continue your cold therapy/cold shower routine. It’s not so bad. In the evening, a warm bath or sauna will help cool your body down, signalling it’s time for sleep, repair, and relaxation.
10. Adjust Your Sleep with the Seasons – Be prepared to get into bed a little earlier and sleep a little longer. It’s just your body’s way of saying it needs a little more rest during this time which is perfectly fine and normal. Ensuring you get enough rest can ward off feelings of fatigue and keep your immune system fighting strong.
Winter Wellness Bonus Steps
OK, so I couldn’t quite stick to 10. For those that always love to go deeper and all in, this is for you.
Bonus #1 – Practice mindfulness – Winter is the perfect season to slow down and turn inward. Practices like yoga, meditation, and journaling can help reduce stress and promote a sense of well-being and gratitude. These activities can also help you sleep better, which is often disrupted during darker months.
Bonus # 2 Connect with Loved Ones – Social connections are vital for your mental health. Make an effort to stay in touch with family and friends, even if it’s just a quick phone call and chat. Social interactions can boost your happy hormones and can help keep feelings of wintertime isolation away – both of which are great for you and helping to fight off bugs.
Bonus # 3 Consider Supplements* – In our house, I cycle supplements depending on the time of the year and how everyone is feeling. During Winter, your key immune boosting, bug fighting supplements are Vitamin D, Vitamin C and Zinc. Others that I think are worth considering are ones like Quercetin, Black Seed Oil, Magnesium and Elderberry. At the first sign of anything in our house, I make sure everyone is dosed up and that usually knocks things out of the park (or should I say body(, before they can become a nuisance.
Bonus # 4 Plan Fun Activities – You can keep the Winter blues away by scheduling in some fun activities.. Whether it’s a movie night, picking up some wool and knitting needles, taking up a new hobby (extra baking anyone), or planning a Winter hike. Having something to look forward to can keep your spirits high and happy.
Bonus # 5 Aromatherapy – Our sense of smell and aromatherapy has powerful healing properties. Essential oils like lavender, eucalyptus, or peppermint in a diffuser can help create a soothing atmosphere at home, plus these can help reduce stress, improve sleep and boost your immune system.
Looking after yourself during Winter isn’t being selfish or a luxury – it’s called self care and 100% necessary. After all, if you’re not OK, how can you possibly look after anyone else? By embracing these Winter Wellness tips, you’ll find that Winter can be a season filled with well-being and happiness. Remember, it’s all about listening to your body and giving it what it needs during this time of year. Stay active, stay connected, and take care of yourself—soon, you’ll be thriving even during the coldest months and Spring will be here before we know it. Woo hoo! Now, I’m doing cartwheels.
✔️ Action Item – Ready to kick the Winter blues to the curb? Pick a few of the tips that resonate with you most and start doing them this week. If you can, add a couple more next week and the following weeks. Together we can make this Winter your healthiest and happiest yet!
PS – If you have any Winter Wellness tips, let me know as I’d love to hear them.
A Gentle Winter
“I pray this winter be gentle and kind—a season of rest from the wheel of the mind.”
– John Geddes
* As always, any information, discussions or recommendations about supplements is not medical advice. Please consult your trusted health practitioner to find out what’s best suited for you and your circumstances. Stay well my friend! xx
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