The Well Being- Tips for surviving seasonal change

 Winter is on its way, and as we look forward to getting cosy by the fire, with our snug slippers on and a good book in hand, we sure aren’t looking forward to the bugs that can be prevalent at this time! What are some tips you can stay healthy as we head into winter? Read on for some tips on how you can spend more time enjoying the colder months.

As we head into the colder months, it can be easy to reach for hot drinks like coffee and tea. Winter dehydration can be harder to notice, especially if we are not sweating. For many of us, our water intake declines over winter, however it is just as important to keep up our hydration levels up as it is in summer. It is vital for a number of reasons but particularly for regulating your body temperature, allowing your blood to carry important nutrients and oxygen around your body and remove toxins from your body. And even the most important for winter - hydration helps keep our immune system barriers fully functional to help fight any viruses we come into contact with. 

Have a look at your daily routine, and see how you can make a good habit of getting your optimal water intake in. For example, drinking 2 glasses as soon as you get up out of bed is a great idea to get on the front foot for your hydration. Also an alternative hot drink to tea and coffee can be hot water with a slice or two of fresh ginger. This means you can still enjoy a warm drink while hydrating at the same time, win win!

Winter is a great opportunity to assess our sleeping habits and make sure we are getting the quantity and quality we need. With less daylight hours, it gives us a chance to get to bed earlier and get those magic hours in before midnight. It is important to note, that even though it is cold, it is not helpful to crank up the heater in your room too high, as this will have the opposite affect on good sleep. Use common sense to be warm, but not overheated! Another tip to keep in mind is the portion size of our dinners. The amount you are eating at dinner and any snacks afterwards, has an effect on how your body transitions into sleep mode. If dinner is large, or you are eating until late, instead of resting - it has digestion to do instead! Try to finish dinner/eating at a sensible hour, and instead have a herbal tea to finish off the evening.

Cooler weather can challenge our motivation levels and encourage more sedentary activities. To keep movement up, we need to set goals and be disciplined to stick to them as well as keeping in mind the best physical activities for you which suits the climate. For example, you may choose to follow a programme where you can workout from home, as opposed to having to drive to the gym in the pouring rain and freezing cold. Or you might join a team sport where you are committed to a season, and this accountability will help you get off the couch! It is important that the daily movement you choose is practical, flexible and suits what you enjoy. 

Nature knows best and that is the most obvious when it comes to fruit and vegetables that are in season. When we eat what is currently growing, we are optimising the nutrients our body needs at the time, and coming into winter that means optimising our immunity! Get familiar with what is in season at your local fruit and vegetable store, or food market. Some local stores have text updates you can subscribe to, so you know what produce they have coming in and when. This is an easy way to keep an eye on what is in season, and can also encourage you to experiment with different fruit and vegetables you may not usually go for at your supermarket. Your gut microbiome love a range of fibre, so get as much variety in as you can!

Cold and flu season could also be known as the “Vitamin D deficient” season. Vitamin D is crucial for immune system function. It can be difficult to get your daily intake through the colder months due to a lack of sufficient sunlight. Many New Zealanders have lower than recommended Vitamin D levels. Natural food sources for Vitamin D include liver, eggs and fatty fish such as salmon however diet alone may not be enough. Vitamin D supplements may be required through the winter. See your health practitioner to discuss this. And in the meantime, make sure you are getting outside as often as possible to maximise those sunshine hours.

Essential oils are a fantastic natural way to support your health. There are numerous ways they can support you, and are empowering to have on hand for mental, emotional and physical well-being. Essential oils can be used topically, aromatically and some internally. Used in a diffuser they can have a range of purposes from purifying the air in your home to uplifting your mood. Topically, with a carrier oil, they can soothe aches and pains, get rid of headaches, help to clear stuffy noses, support your immune system, to name a few! Internally they can also give your immune system a boost, help with digestion, and flavour your food! Quality of oils are really important here, as well as the correct support around how to use them. Ask around to find out who can get you started and get curious about the amazing power of plants!

Synchronising new habits with the change of weather can help refresh your goals and give yourself a new motivation for the upcoming season. As a health coach, my job is to help you apply these healthy habits to your unique dietary and lifestyle choices. Get in touch if you need support with your health and wellness goals. I would love to come along on the journey with you! 

Becca Smith