Warm glow of health for winter

I think it’s important to talk about changing seasons and what that means for your wellbeing. Here is my list of things that you will want to incorporate into your wellness routine over the colder months for better physical, mental and emotional health.
Eat warm foods – In traditional Chinese medicine, these colder months desire a warming of the Qi (vital force in the body). If cold months are met with cold food and drink, this can create Qi stagnation and show itself in symptoms like loose bowel movements, stress and anxiety, poor sleep and low energy levels. So instead of ice cold water, substitute for warm, caffeine-free teas. Instead of salads, eat more vegetable soups and stews.
Get more sleep – Even just 20 minutes more can go a long way in colder months. This is important because your body is trying to recharge and keep the immune system functioning optimally. So set your bedtime about 30 minutes to one hour earlier than you would in the summer.
Cut out sugar – Viruses and bacteria thrive on high sugar environments. Viruses and bacteria are more prevalent in the colder months, so cutting sugar out of your diet is one way to boost your immune system and be sure to create a terrain that bad bugs won’t want to live in.
Increase your vitamin C and D – These two important vitamins are vital for our immune systems and here in Canada we are chronically deficient. Vitamin D has also been shown to decrease the length and severity of COVID-19 infections. I would do a fairly high dose this winter of Vitamin D (1000-5000IU/day). Vitamin C you should take about 3000mg/day to keep the immune system strong.
Boost your morning coffee – Coffee doesn’t offer many health benefits other than an energy high (and then a crash), although it keeps many of us alive in the mornings. I have created a boosted morning brew that increases the wellness benefits: One half teaspoon of Beekeeper’s Naturals Bee pollen (this acts similarly to a multi as it contains many vitamins and nutrients that we can’t make ourselves); one teaspoon of mushroom tincture – ones that I choose are Cordyceps (for energy), Reishi (for stress) or Chaga (for vitality and immunity). I rotate through these or use a blended powder; hydrolyzed collagen powder to help with tissue repair and cell integrity. It also helps keep hair, skin, and nails strong and youthful.
Switch up your skincare routine – These colder months mean different skin conditions. I suggest incorporating a hydrating serum to your routine. The serum would go on after cleansing or toning and before your cream.
I wish you all a happy and healthy holiday season.

Kate Hunter is a Naturopathic Doctor who practices in Creemore, and is the owner of The Creemore Apothecary wellness boutique.