Yes, the amount of sunlight in our days is getting shorter, but there are still 24 hours in our winter days and lots of ways you can get the best out of each day. Many people associate this time of year with the winter blues & SAD (Seasonal Affected Disorder). But instead of focusing on the cold weather or the dark days make a weekly plan to include some of the following:
Get Moving: Cold temperatures can make our muscles tight and more prone to injury. Spending 10-15 minutes daily warming up your body will not only benefit your fitness levels but keep your circulation flowing & help keep your toes and fingers toasty. Layering is the best option for winter activity as it allows you to remove the outermost layer if you get too hot. The closest layer to your skin should be breathable to allow moisture to evaporate where as the outer layer should be wind and water resistant.
Eat less sugar: This time of year it is more tempting to say yes to a hot chocolate & a sugary treat. But for many health reasons it is important to keep your sugar intake under check. Our immune system is more susceptible at winter time to colds, flues and infections. If you consume sugar regularly you are giving fuel to your germs and making it harder for your immune system to keep the invading bacteria in check. For more information on how sugar affects your health, in particular female health click here.
Get enough sleep: There is a reason why animals hibernate and why we have shorter days in winter, it provides the perfect opportunity to catch up on your rest. The average person does not get the recommended 7-8 hours of continuous sleep per night. Autoimmune disorders, hormonal imbalance, thyroid conditions & difficulty losing weight are all aggravated by lack of sleep. Creating a healthy bed time routine is key to a good slumber. Try a warm bath with ¼ cup of Epsom Salts to relax your tired & aching muscles. Seeing as we absorb 80% of what we put on our skin, a bath will allow your body to absorb the magnesium and sulphates that the salts provide. Magnesium helps regulate the activity of 325 enzymes, reduces inflammation, and helps muscle and nerve function as well as helping to prevent artery hardening. Sulphates help improve the absorption of nutrients, flush toxins as well as easing migraine headaches.
Reduce your stress: Although days are getting shorter it seems at this time of year to-do lists are getting longer. If you are constantly multi-tasking you may be placing stress on your internal organs in particular your adrenal glands. These walnut-sized endocrine glands sit on top of your kidneys and help regulate your body’s response to stress. Your body does not recognise the difference between life-threatening stress and the stress you may feel because you cannot find a parking space. Both of these require your adrenals to release the hormone cortisol, which quickly causes your body to release fuel so that it can get away from the stressor i.e. Fight or Flight. Constant switching on and off of this response can lead your body towards adrenal fatigue. To help your adrenals cope with the Christmas season make sure you are eating foods rich in B vitamins, calcium, magnesium and vitamin C – our tip – make sure you are getting plenty of leafy greens e.g. kale, collard greens, swiss-chard, cabbage, spinach and rocket. Avoid or reduce your consumption of caffeine and alcohol as these can add fuel to the cortisol fire.
