A Guide to Winter Wellness
The winter months can challenge even the most dedicated wellness routines. When cold temperatures keep your family from your usual outdoor activities, maintaining health and energy requires some mindful adjustments. But don't worry - we've got you covered with natural, effective ways to help your family thrive during the chilly season!
Setting up healthy habits first thing in the morning can create powerful momentum for your entire day. Think of it as laying a foundation for wellness that carries you through those shorter, darker days. We've discovered simple yet impactful practices that can transform how you and your family experience winter, from supporting immune health to maintaining energy levels naturally.
In this guide, we'll share our favorite evidence-based strategies for:
Morning routines that energize
Indoor movement ideas for the whole family
Natural immune support
Mood-boosting activities
Let's explore how to make this winter your healthiest yet…
Creating morning routines that stick is so important, especially in these winter months when it can feel hard to get out of your cozy, warm bed. We like to start our mornings off with a workout and a big glass of water. This helps our bodies get warmed up and full of energy for the day. Now, it is so important to hydrate your body after a long night of rest. We've seen first hand how beneficial it can be to incorporate electrolytes in your morning water (especially before coffee). This replenishes your body after 8+ hours of no fluids. We love LMNT and TaylorDukes Wellness electrolytes to add to our water in the morning or after a big workout!
Next step in our morning routines? Getting that essential morning sunlight! This isn't just about brightening your day - it's about regulating your body's natural circadian rhythm, which is especially crucial during shorter winter days. Even just 10-15 minutes of natural morning light can:
Signal your body to reduce melatonin production (helping you feel more alert)
Boost vitamin D synthesis (which many of us lack in winter)
Improve mood and energy levels
Help regulate your sleep-wake cycle
Support healthy cortisol patterns
Can't get natural sunlight due to weather or timing? Red light therapy can be a helpful alternative. This technology mimics some of the benefits of natural sunlight and can be especially valuable during those dark winter mornings. We love using a red light therapy device while we're getting ready for the day, during our workouts, or doing our morning routine.
Pro tip: Try to get your morning light exposure within the first hour of waking, even if it's through a window on cloudy days. The intensity of morning light, even on a cloudy day, is much stronger than indoor lighting and can help set your body's internal clock for the day ahead.
Movement:
Movement isn't just about burning calories—it's a cornerstone of health and happiness. Aim for 30-45 minutes of movement at least 5 times per week. Even if this is a walk around your block, you will thank yourself afterwards! Bonus if you bundle up and get outside. You then are getting vitamin D, regulating your circadian rhythm, and boosting your immune system. Just too cold outside? We understand! Just move! Any movement that feels good and authentic to you!
Here are just a few of the benefits of movement… the list could really go on and on!
Combats Seasonal Affective Disorder (SAD): Physical activity boosts endorphins and serotonin, helping to fight winter blues and enhance mood.
Reduces Stress and Anxiety: Movement is a natural stress reliever, helping to manage tension during busy or difficult seasons.
Improves Sleep Quality: Regular exercise can help regulate your sleep patterns, making it easier to rest during longer winter nights.
Gratitude:
This takes practice but can be life changing! To start, you can write down or speak aloud 5 things that you are grateful for each morning or evening. Feeling like you mastered this? Add a couple more of these gratitude practices.
Start a Gratitude Journal: Write down three things you’re grateful for each day, even small things like a warm drink, a good book, or the beauty of a snowy scene.
Reflect on the Positives: Embrace the unique aspects of winter, like cozy indoor moments, holiday traditions, or opportunities for rest and reflection.
Express Gratitude to Others: Write thank-you notes or tell someone how much you appreciate them. Small gestures of kindness can lift everyone’s spirits.
Create a Gratitude Jar: Write down things you’re thankful for on slips of paper and place them in a jar. Reflect on them later to remind yourself of the good moments.
Practice Mindfulness: Pause to savor simple pleasures, like the warmth of the sun on a cold day, the sound of a crackling fire, or the taste of your favorite comfort food.
Volunteer: Helping others is a wonderful way to cultivate gratitude for what you have while making a positive impact.
Celebrate Small Wins: During the slower pace of winter, acknowledge personal achievements, even small ones like completing a project or sticking to a routine.
Water:
Filtering water is essential for health, as it removes harmful contaminants like chemicals, fluoride, heavy metals, and microorganisms that can pose serious risks. It improves taste and odor, encouraging hydration, and protects against long-term health issues linked to pollutants. Additionally, filtering water is an eco-friendly and cost-effective alternative to bottled water, ensuring clean, safe hydration for you and your family. Investing in a filtration system supports your well-being and the planet.
There are several types of different water filters for homes depending on how much money you want to invest/your family’s health goals:
Activated Carbon Filters: Effective for removing chlorine, sediment, and volatile organic compounds (VOCs).
Reverse Osmosis: Removes most contaminants, including heavy metals and fluoride.
UV Purifiers: Kills microorganisms, ideal for areas with bacterial contamination.
Whole-House Systems: Filters water for all household uses, including bathing and cooking.
Sunlight:
We feel like a broken record talking about how important sunlight is for our health and mood. Benefits include increasing vitamin D levels, enhancing mental health, regulates our circadian rhythms, boosts our immune systems, and improves skin health. Bundle up and get outside for even 10-15 minutes each day in the winter. Regular exposure to sunlight in winter is a simple yet powerful way to support your overall health and well-being! There are also some amazing sunlight lamps you can get for your home! These are great for the little ones to get some sunlight throughout their day before or after school.
Supplementation:
This can be so overwhelming! We picked our most recommended 5 supplements to start with.
Winter can be hard on your skin, immune system, and mental health. These supplements can help aid in the downsides of winter! Feel like this is too much? Pick two and incorporate them into your daily routine and thank us later!
Vitamin D
Why: Sunlight exposure decreases in winter, leading to lower natural production of vitamin D. This vitamin is crucial for bone health, immune support, and mood regulation.
Benefits: Helps prevent Seasonal Affective Disorder (SAD), supports a healthy immune system to fight colds and flu, and strengthens bones and teeth.
Omega-3 Fatty Acids (Fish Oil)
Why: Omega-3s have anti-inflammatory properties and support brain health, which can be especially helpful for mood regulation in winter.
Benefits: Improves heart health, reduces inflammation, and combats winter-related low mood or depression.
Vitamin C
Why: Winter is cold and flu season, and vitamin C supports immune function and helps the body fight off infections.
Benefits: Boosts the immune system, promotes healthy skin, and supports faster recovery from colds.
Zinc
Why: Zinc is essential for immune system function and can reduce the duration of cold symptoms if taken early.
Benefits: Supports immune defense, aids wound healing, and promotes healthy skin during the drying winter months.
Magnesium
Why: Magnesium supports energy production and can help with winter-related muscle tension, stress, and sleep difficulties.
Benefits: Reduces stress, improves sleep quality, and supports muscle and nerve function.
As always, thanks for reading our blog! Stay warm, moving, and happy this winter season!
Kylie & Annie
