7 Ways to Support Winter Wellness

The winter is here again, and with it comes seasonal changes that can cause your body to change as well. Some of these changes include dry winter skin, vitamin D deficiency due to lack of sunshine, a different approach to eating, sleep issues due to winter sunlight, seasonal affective disorder, and a general feeling of blah and meh. Here are seven ways to combat those things and support winter wellness.

1 Hydrate your skin

Cold air and indoor heating can be harsh and super drying to your skin. Here are ways to hydrate your skin during the winter:

• Use a humidifier in your bedroom while you sleep and in your office to add moisture into the air and hydrate your skin. Overheating your home can be a culprit – try keeping the temperature at 68 to 72 degrees Fahrenheit
• During the winter months, choosing a cream over lotion is a better choice – as it is more moisturizing than most lotions
• Use cream or lotion twice a day – once in the morning and once at night to consistently moisturize your skin
• Moisturize right after your bath or shower – use lukewarm water rather than hot water as this can make your skin turn red and irritated
• Look for moisturizing products with ingredients that repair your skin, such as retinol, ceramides, linolenic acid, and adenosine
• Moisturize your face and hands frequently, paying particular attention to your lips as they can become chapped and cracked during the winter months

Self-care for winter skin

Finally, your skin can become more sensitive during the winter months and need more care.  Find a simple skincare routine that includes a gentle cleanser, a good cream or moisturizing lotion, a serum to give your skin nutrients, and a sunscreen with an SPF of 15 or higher.

• Moisturize throughout the day and at night before you go to sleep to keep your skin consistently hydrated.
• Avoid over-washing you’re your skin and stay away from harsh exfoliants
• Use tepid water instead of hot water
• Test new skin products before using them to see if your winter skin reacts badly to it
• Use fragrance sparingly; many have chemicals that can irritate already sensitive skin

2 Not enough sunshine?

Your body cannot produce vitamin D without adequate sunlight, which we have less of in the winter months.  Many Americans have a deficiency of vitamin D levels. Vitamin D supplementation can improve all types of depression and help reduce the risk of autoimmune disease, bone disease, cancers, and cardiovascular disease.  Very few foods have vitamin D, and some are only fortified, such as milk and cereals. Foods that are a good source of vitamin D include salmon, herring, sardines, cod liver oil, egg yolks, and mushrooms. The recommended daily value is 1,000 IU of vitamin day if you do not get enough sunlight.

3 Gut health during the winter

In traditional Chinese medicine, winter represents Yin – the dark, cold, slow, inward energy. In TCM, it is believed that you should live in harmony with the seasons; activities and diet should be adapted to enriching the Yin and subduing the yang. In western medicine, gut-healing foods are essential, especially during the winter months when our diets become heavier and we become less active. Both approaches encourage eating certain foods.

They are packed with antioxidants and phytonutrients. Cruciferous vegetables such as broccoli, collard greens, kale, cabbage, and cauliflower are excellent. Research has shown that these vegetables may have the ability to increase the number of gut bacteria with myrosinase enzymes. Root vegetables that are in season, including carrots, potatoes, sweet potatoes, beets, and turnips, are harvested in the colder months. Winter greens such as leeks, chard, and mustard are also a great source of fiber. Fiber helps to move sluggish digestion and support normal glucose metabolism

It is best to eat seasonal fruits; those high in fiber and those that support immune function are best. In TCM and western approaches – winter fruits that help the gut include apples, bananas, grapefruit, kiwi fruit, lemons, limes, mandarins, oranges, and pears. Don’t forget the spice! From reducing inflammation in the gut to aiding in digestion – turmeric, ginger, fennel, and peppermint are all spices that your taste buds and the gastrointestinal system will thank you for.

4 Sleep

During the winter months, your body’s circadian rhythm may change due to the shorter hours of daylight – meaning your body may crave 1-2 hours more sleep per day. You may also find it is harder to wake in the morning, and it may be a good idea to fight the urge to stay in bed. This may throw your body’s circadian rhythm off and cause health issues including insomnia, depression, and seasonal affective disorder. Exercise is an excellent way to give your body an extra energy boost during the day and tire your body out at night when you need to get those Zzzz’s!

According to Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep, studies show, “We have solid evidence that exercise does help you fall asleep more quickly and improves sleep quality.”  Exercise, especially aerobic exercise, releases endorphins in your body.  In addition, exercise increases your core temperature, which will tell your body it is time to wake up, and as night nears, your body will tell you it is time to sleep.

The amount of exercise you need for better sleep is about 30 minutes to 60 minutes per day.  No time to hit the gym?  Try brisk walking after your lunch or go for a jog after dinner.

5 Seasonal Depression

Seasonal Affective Disorder (SAD) is like depression but usually happens in the winter months with less sunlight.  Known as “winter depression” or the “winter blues,” this kind of depression can also occur in the summer months for people who live in places too hot and have to avoid the sun.  Winter depression lifts during spring and summer.  The most common symptoms are increased sleep, social withdrawal, low energy, and weight gain.  General depression symptoms, as mentioned before, are also experienced and vary from person to person.

An imbalance in your circadian rhythm can cause seasonal depression due to a lack of sunlight: lower serotonin levels and disrupted melatonin levels in your body.  In addition, those who live far from the equator, have depression already, or have a family history of depression are more often diagnosed with SAD.

Natural Approaches to Seasonal Depression

Light therapy

Many people with seasonal depression do not produce enough vitamin D. We have vitamin D in our bodies with sunlight – which is decreased in the winter months. Light therapy helps to increase the sunlight we get:

• Wake up early and take a walk every winter morning when there is a bright light.
• Create a sunroom in your house and try to spend time in it every day.
• Use a lightbox with at least 10,000 lux for about half an hour to an hour each morning.

Supplements and herbs for winter depression

• Maca – reduce depression, anxiety, and stress.
• Vitamin C – supports normal immune function.
• Zinc – supports mental functions, and depression has been associated with low blood zinc levels.
• SAM-e or S-adenosylmethionine – boost mood (caution: SAM-e should not be taken with antidepressants).
• St. John’s Wort – antidepressant effects.
• Medicinal mushrooms boost the immune system, i.e., reishi, maitake, and Chaga.
• Echinacea – boosts the immune system.
• Rhodiola and Ashwagandha – adaptogen herbs for stress.
• Gingko Biloba – reduce anxiety and stress.

6 De-Stress

Practice Hygge

If you have not heard of this Danish concept of hygge (pronounced hoo-ga), you will soon.  You may have heard that people in Denmark are among the happiest in the world and experiencing hygge during the winter months is part of the reason why.  “Hygge is such an important part of being Danish that it is considered “a defining feature of our cultural identity and an integral part of the national DNA,” according to Meik Wiking, the CEO of the Happiness Research Institute in Copenhagen.

Hygge comes from the Norwegian word for “well-being” and describes the part of Danish culture of warm and cozy lifestyle since the 1800s. Stay all day indoors and relax.

Curl up with a good book.

Put down your phone.

Invite friends over for a Netflix binge – don’t forget the hot chocolate!

Keep things simple and do things that bring you joy and comfort in the winter months.

Create a hygge atmosphere in your home – bake a sweet treat, drink some mulled wine, and light some candles.

Knit an enormous blanket or sweater (store-bought is fine) and snuggle up with it.

Meditate

Meditation is a practice where someone uses a technique and trains the mind to focus or use mindfulness to gain awareness and calmness. The word meditation is from the Latin word meditation, which means “to think, contemplate, devise, ponder.” However, because there are so many different traditional uses and approaches to meditation, it has been difficult to define concretely.

According to Yoga International, “Meditation is a precise technique for resting the mind and attaining a state of consciousness that is different from the normal waking state.” It is a time to feel awakened inward, silent the mind, and focus on your inner world rather than the external.

The benefits of mediation include:

• Reduces depression and anxiety
• Natural stress relief
• Decreases pain symptoms
• Improves sleep

Jemile Nesimi Hobson, B.A.

Jemile earned a degree in Food Studies and Writing and has worked for almost 23 years in the medical and health industries. She has been a digital marketing consultant for Acupuncture Atlanta since 2011 as the social media manager and content manager. Writing has been a childhood dream for Jemile and writing daily for clients in the health, wellness, food, and art industries have been phenomenal. Jemile is originally from Brooklyn, NY, and lives in the Hudson Valley, NY. She lives with her husband, two daughters, her dog, and two fish. You can contact Jemile via Linkedin, her mom blog, or her website, lunaroseconsulting.com