It is time to romanticise winter, scrap cuffing season, I am here to talk all things winter wellness, from mind, body to soul. These next few cold months provide an opportunity to slow down, reflect and chill (in both senses).
MIND
I hate to be the bearer of bad news, but reality check: SAD (season affective disorder) is well and truly under-way…
I am sure all of you can resonate with the concept of winter blues. Due to the lack of sunlight in the winter, our brain (specifically the hypothalamus) function is inhibited which causes changes in our mood. The hypothalamus is associated with hormone secretion. A lack of sunlight exposure causes an increase in melatonin production above the normal threshold. Too much of this hormone makes you feel lethargic and will disrupt your circadian rhythms (sleep/wake cycles). The second hormone that a lack of sunlight affects is serotonin (I like to think of this as the ‘happy hormone’). Serotonin affects your mood, appetite and sleep. A lack of this happy hormone can lead to a low mood, increased feelings of anxiety as well as sleep problems.
SOLUTIONS YOU SAY!
Reconnect with nature: Being outside has been proven to boost our mental well-being. There has been a lot of recent research into “ecotherapy” which emphasises that people are connected with and impacted by nature. Try to implement a daily walk into your routine, ideally in a green space to heighten the benefits that being outside has on our mental wellbeing.
Maximise your light exposure: One thing I preach is morning light. This is a great way to encourage an efficient body clock. Morning light exposure will boost alertness in the day making you feel more awake and help you fall asleep at night. Your body learns to associate light with being awake and alert whilst darkness corresponds to sleep and feelings of calm. A couple of simple and easy things to think about include sitting near windows when studying and opening your curtains as soon as you wake up.
Consider taking a vitamin D supplement: Winter sun-light does not provide enough of the UVB component that’s required for vitamin D synthesis. Whilst you can get vitamin D through foods like salmon, eggs and cheese, I would still suggest taking this in supplement form to be sure you’re getting the recommended 15mcg a day. Opt for vitamin D2 over D3 as our body absorbs this more easily.
BODY
HYDRATE! Studies have shown that we tend to be around 40% less thirsty in the winter as a result of sweating less than we do in the summer. Look at this as an excuse to drink even more herbal teas. This is your sign to treat yourself to some Pukka or Yogi tea. You could try warm lemon water to keep your body adequately hydrated as well as alkalised. Lemons have so many health benefits from providing the immune system with a boost to promoting clear and radiant skin. The cold weather can impact the health of our hair. The combination of the cold air and the indoor heating means our hair is going to become dry and dull due to the lack of moisture in the air. Fortunately, there are simple, natural ways to maintain the health and vitality of your hair during these next few months:
Become ingredient-conscious: Opt for sulphate-free, moisturising shampoos to prevent stripping your hair of its natural oils. Consider washing your hair less frequently to retain essential oils, as overwashing can lead to dryness. On the note of less frequent hair washing, baby powder is a great and more natural alternative to dry shampoo! At-home hair treatments: Pamper your hair with regular treatments. Natural ingredients like honey, avocado, and coconut oil can be mixed to create a nourishing mask. You could also try an apple cider vinegar hair rinse; the ACV helps lower the pH of our hair which will promote smooth, strong and shiny hair.
Cold Water Rinses: While a hot shower may be tempting in the winter, hot water can strip your hair of its essential oils. Finish your shower with a cold water rinse to seal the hair cuticles and add shine.
SOUL
When we speak about our soul, we’re referring to that intangible part of you that can be deemed as your es-
sence or true self. The contemporary world brings endless demands, expectations and obligations that can confuse and shuffle our priority lists. Now, more than ever is the time to explore dimensions of wellness that go beyond the physical and mental realms. The final part of this article aims to touch upon simple practices we can do to promote soulful connection which is said to bring meaning and intention to our daily lives.
Gratitude: By cultivating an attitude of gratitude you’ll experience so many soulful benefits. This takes no time at all and really does boost a positive outlook on life; write down three things you are grateful for. This practice fosters a positive and optimistic outlook, provides an opportunity for self-reflection, and reduces stress levels which will result in an overall increase in happiness.
Reflection: One way to reflect is by keeping a journal of your thoughts, emotions and experiences. Writing these things down allows you to identify and understand your feelings better which in turn can help you work through and past negative ones that may becausing imbalances to our energetic chakra system. An alternative way to reflect is by meditating. Meditation offers a quiet mental space that cultivates a chance for your soul to be heard. Eliciting the emotion of gratitude, just once a week has been linked to a 28% reduction in perceived feelings of stress, as well as improved sleep quality and duration.
Social connection: Spending time with people you love, whether that is friends or family, is a simple and sustainable way to positively impact our souls. Human beings are social creatures, we have a fundamental need for belonging that can be fulfilled by spending time with people.
Purpose: In this context, having a sense of purpose goes beyond mere career goals or external achievements; purpose is about understanding the essence of one’s existence and aligning one’s actions with a deeper understanding. When individuals are connected to their purpose, they experience a profound sense of fulfilment, passion, and resilience. Purposeful living has been associated with a lower risk of chronic disease and a longer lifespan.
So, my dearest winter wellness friends, let’s make this season about more than just surviving and getting through, let’s learn to thrive. Stay wonderful, warm and well this winter!
by Willa Macari
