Holistic Ways to Keep Your Mind & Body Well This Winter

Winter is a time for rest and recovery, and if you don’t prioritize those two things, your body will find a way to force you to.

On Christmas Day 2023, I tested positive for Covid and it was probably the worst I’ve ever felt. I spent my entire 2-week Christmas break sick and bed-ridden. It was definitely not how I imagined my break going.

Looking back, I think it was my body’s way of forcing me to rest instead of continuing to push myself far beyond my limits. We were going into our third year of non-stop work on our house converting our basement into an ADU on top of working full-time jobs and I was two steps beyond being burnt out.

So rest I did. For two whole weeks. And it was glorious. (The rest part, not the covid part.)

After those 2 weeks of complete and utter rest, I realized I actually felt like myself again, which is something I hadn’t felt for years. I had energy. I had hopes and dreams. I actually had a libido for the first time in I don’t know how long (I know how long – 7 years).

And then work and house projects resumed, and I quickly slipped back into my chronically-fatigued self.

Hindsight is always 20/20, so it took me far too long to realize just how crucial intentional self-care and fully resting truly are to our wellbeing.

If you’ve ever found yourself thinking, “I’d do *anything* to feel better,” then proceed to not do the things you know you need to do to feel better (like rest, and stop putting more things on your already full plate, and not eating foods your body can’t tolerate)…. I see you. I feel you.

But the beautiful thing about life is it’s never too late to change. So if you’re also like me and your body is desperately begging for a change, this one’s for you.

In no particular order, these winter wellness tips are the top ways you can support your mind and body during the cold winter months so your body doesn’t need to force you to.

Eat Mostly Nutrient-Dense Whole Foods

I’m sure the majority of us have heard by now that 2/3^rd of our immune system is stored in our gut, making a healthy gut crucial for a healthy immune system. But gut health goes far beyond that.

I highly recommend reading Fiber Fueled for an in-depth (but very easy to read) overview on the gut microbiome and all the ways it impacts our health, from our immune system to our mental health to various chronic illnesses. I’ve gifted it to several people, that’s how impactful it’s been on my life.

Knowledge is power, especially when it comes to our health, and this book will really make you want to eat more nutritious meals and less processed, inflammatory, junk food. Because it tells you why. There’s 4 weeks of recipes in the back of the book that are actually quite yummy, and the Fiber Fueled Cookbook has even more delicious recipes to choose from.

I just recommend making sure you aren’t too restrictive. Forcing yourself to only eat plant-based, homemade meals is a surefire way to feel too restricted too fast. And it’s only going to end in disaster.

So focus on eating nutrient-dense, whole foods most of the time, but allow yourself to still eat other things on occasion.

80% whole foods + 20% indulgent foods is WAY better than 80% indulgent foods and 20% whole foods.

Stay Hydrated

Crazy fact: About 60% of the adult human body is water. Yes, water.

Water is a key component in many of our body’s functions. Things like:

• Bringing nutrients to cells
• Getting rid of waste (mostly through urine)
• Protecting organs and joints
• Maintaining and regulating body temperature
• Forming the basis of blood
• Influencing energy levels

These are all essential functions that need to be working properly when we are sick to help us get over the sickness, but also key to preventing it in the first place.

Our bodies need ample water to flush out toxins, like bacteria and viruses, so it’s important to stay hydrated.

• Men = 13 cups of water every day
• Women = 9 cups of water every day

If you’re active, you should aim for even more.

Your daily water intake can come from several different sources, like fruits and vegetables, broth, tea, just plain old water.

I personally aim for at least 64 oz from water alone. I also usually drink a cup of tea most days in the colder months, and get more liquids in from soups, stews, smoothies, and more.

I’ve found if I’m drinking from a normal 16 oz glass, I drink it very quickly but don’t want to get up to refill it every 30 minutes, so I end up drinking less for that reason alone.

So I recommend getting a larger glass, like a wide-mouth 32 oz mason jar, or a large 32 oz water bottle and keeping that thang on you.

Straws also help you drink more, but I’ve found the extra air intake from drinking through a straw can cause abdominal pain for me, so I have since stopped using a straw most of the time.

Take Your Supplements

Even when the majority of our diets consist of real, whole foods, it’s still difficult to consume the recommended daily allowance (RDA) of every single vitamin, mineral, and other nutrients.

Especially during cold and flu season.

The supplements to focus on are the ones that support the immune system and help lower inflammation (which in turn, supports the immune system).

There are many different supplement brands out there to choose from, but because supplements are not regulated by the FDA, it’s important to choose a reputable brand.

These are the brands and specific products I recommend.

*As always, check with your doctor before taking any new supplements. Some supplements (fat-soluble) can accumulate in toxic levels in the body when taken in excess, while others (water-soluble) will just flush out any excess when you pee.*

Vitamin C

Vitamin C is a nutrient that serves many important roles. It’s needed to form blood vessels, cartilage, neurotransmitters, and muscle and collagen in bones. It also helps your body absorb and store iron.

Vitamin C is also a powerful antioxidant that helps reduce damage to cells caused by free radicals. Free radicals left unchecked cause cell damage, which can lead to all sorts of disease.

There is conflicting evidence on whether or not vitamin C actually helps reduce the severity of colds. But because it supports your immune system by reducing free radical damage, I find it beneficial to supplement with year round.

There are 2 main forms of vitamin C supplements: vitamin C from synthetic ascorbic acid (most common) or vitamin C from whole foods (like fruits and veggies).

Synthetic ascorbic acid is most commonly derived from corn, so if you’re sensitive to corn, you should not take vitamin C made from ascorbic acid.

I have (or had?) a corn sensitivity, which is how I learned there was a difference between the different types, and have been taking this Pure Synergy Vitamin C ever since.

Vitamin C is water soluble, so excess will just flush out when you pee.

Vitamin D + K2 Drops

The shorter days and lack of sunlight during the colder months makes it difficult to maintain healthy vitamin D levels.

Vitamin D is a vital nutrient that helps the body absorb calcium. It aids in bone growth, bone remodeling, regulating muscle contractions, and converting food into energy, while also influencing mood.

It also regulates several important genes involved in the modulation of the immune system.

Vitamin K2 helps improve blood clotting, bone health, and heart health.

So why should you take vitamin D with vitamin K2? Good question.

Vitamin D helps the body absorb calcium, and vitamin K2 helps your body actually transport the calcium where it needs to go (like to your bones and teeth), rather than leaving it to sit in your arteries or other soft tissue.

Oil-based vitamin D is one of the most bioavailable forms of vitamin D, meaning it is easily absorbed and utilized by the body. And it’s even more effective when taken with K2.

Vitamin D + K2 should usually be taken in the morning. If you are like me and take levothyroxine for Hashimoto’s disease, you should wait at least 4 hours after taking levo to take any supplements. I end up taking most of my supplements at lunch as a result.

Vitamin D is fat-soluble, so make sure you aren’t taking too much. Pay attention to the serving size (number of drops), and how much vitamin D + K2 you’re actually getting per serving, as you may not need a full serving. Each of these bottles should last you a year, if not longer.

Magnesium

You can’t properly metabolize vitamin D without sufficient levels of magnesium. And since a large majority of the population is deficient in magnesium, vitamin D isn’t super effective on its own.

Magnesium is found in every cell in the body. About 60% resides in bone, while the rest is in muscles, soft tissue, and even blood.

One of magnesium’s roles is to act as a cofactor (a helper molecule) in the biochemical reactions performed by enzymes. It helps:

• Convert food to energy.
• Create new proteins from amino acids.
• Create and repair DNA and RNA.
• Aid in muscle contraction and relaxation.
• Regulate neurotransmitters, which send messages throughout your nervous system and brain.

Magnesium also promotes relaxation and can aid in sleep and regulating mood, has anti-inflammatory properties, among many other health benefits.

There are many, many types of magnesium, but the most bioavailable form is magnesium glycinate, which is a combination of magnesium and glycine, which is an amino acid with anti-inflammatory properties.

For best results, magnesium should be taken in the morning alongside vitamin D + K2. However, it can be taken any time of day. I personally take Pure Encapsulations Magnesium Glycinate.

Magnesium is water soluble.

Zinc

Zinc is a nutrient found throughout the body. Its main role is in supporting the immune system and metabolism function.

Zinc is a trace mineral, meaning it’s only needed in small amounts.

The RDA of zinc for men is 11 mg, and 8 mg for women. Most zinc supplements are 50 mg servings, but the liquid zinc supplement by Mary Ruth’s is around 11 mg per serving.

Zinc is water soluble, so taking a slightly higher dose (50 mg) should be fine for most people.

Omega 3 Fatty Acids

There are 3 types of omega fatty acids that all play an important role in our health.

• Omega-3 fatty acids: These are considered essential fats, meaning our body cannot manufacture them, so they must be obtained through our diet. They play important roles in heart and brain health, as well as your metabolism.
• Omega-6 fatty acids: Also essential fats, although they are much easier to obtain through our diet than Omega-3s. Omega-6 fatty acids mostly provide energy.
• Omega-9 fatty acids: Nonessential fats, meaning the body can produce them in sufficient quantities.

We need a balanced ratio of omega-3s and omega-6s, as a low intake of omega-3 fatty acids compared to omega-6 fatty acids has been linked to inflammation and chronic disease. Hence why it’s so important to take a daily Omega-3 supplement.

I take these Nordic Naturals Ultimate Omegas.

Omega-3 fatty acids are fat-soluble.

Probiotics

You can’t have a strong, healthy immune system if your gut health is, for lack of a better word, shit.

There are about 100 trillion microbes (gut bacteria) living in your digestive system, good and bad, whether you like it or not.

We need to have more good bacteria than bad, and a WIDE variety of them, because each strain of bacteria serves a different function to our health.

Fermented foods are a great source of probiotics. But if you’re like me and you struggle to eat fermented foods every day, a daily probiotic supplement is a good option.

One thing to note is you should cycle probiotics every few months to make sure you’re introducing new strains of bacteria and not overpopulating certain strains while others die out.

My Naturopath has recommended Ortho Biotic and MegaSporeBiotic for me, which I get through FullScript.

The Garden of Life Once Daily Probiotic is readily available on Amazon and has 50 billion strains plus prebiotics (food for the probiotics). I’ve also heard good things about Ritual Synbiotic+, which has prebiotics, probiotics, and postbiotics.

Manage Stress

Living with multiple chronic illnesses, I can tell you firsthand that how you perceive and manage (or mismanage) stress in your life directly influences your health.

Uncontrolled, chronic stress negatively impacts our nervous system and gut health, which can ultimately lead to a weakened immune system. All of which are vital to fighting off illness and staying healthy.

Over the last year, I’ve focused heavily on my mental health and learning how to reduce and better manage how I respond to stress.

Things like therapy, daily meditation, and practicing mindfulness have all been extremely helpful tools for me to not let stress and anxiety completely rule my life anymore, which in turn has helped calm my nervous system a bit and is less taxing on my gut.

Prioritize Rest/Downtime

Rest is a necessary part of life that we do not prioritize enough.

Our bodies heal when we allow it to rest.

To truly, deeply, rest.

And I don’t mean binge-watching your favorite show while simultaneously scrolling on your phone.

No TV. No social media. No mindless scrolling and consuming.

Just things that allow your body and mind to fully and completely relax. That invite a sense of calm and wellbeing. Things like:

• Yoga.
• Reading.
• Hobbies.
• Sunshine.
• Long walks.
• Time in nature.

These are the things that need to be prioritized over constant busyness and mindless consumption that will help your body stay strong and healthy.

Move Your Body Daily

Exercise gets our blood moving, which helps circulate white blood cells (immune cells) more rapidly, thus allowing them to more effectively fight off whatever illnesses may be lurking.

It may also help flush bacteria and viruses out of the lungs and airways, which may reduce the chance of getting sick, or reduce the severity.

But wait, there’s more.

The lymphatic system is a central part of the immune system. Its sole purpose is to remove waste, like bacteria, viruses, toxins, and abnormal cells from the body.

But unlike blood that has the heart and lungs to circulate it, the lymphatic system has no built-in way to circulate lymph fluid. It relies on movement and the contraction of muscles to make it flow.

Which is just another reason exercise is so important in preventing illness.

• Walk
• Run
• Rebound
• Yoga
• Strength train
• Bike
• HIIT
• Aerobics
• Swim

Any movement is good movement. So move.

Get Enough Quality Sleep

Studies show that not getting enough sleep or not getting enough quality sleep makes us more prone to getting sick after being exposed to a virus, in addition to affecting how long it takes to recover when we are sick.

Our immune system releases proteins called cytokines during sleep. Some cytokines actually help promote sleep, while other cytokines are needed when you have an infection, inflammation, or while you’re under stress. Sleep deprivation may cause a decrease in the production of these protective cytokines, thus making you more susceptible to illness.

Inadequate sleep is also linked to a reduction in infection-fighting antibodies and cells.

It’s recommended adults get 7-8 hours of quality sleep each night.

Adhering to a regular sleep schedule and creating a relaxing evening routine can help you wind down before bed and get to sleep at a reasonable time.

I have found sunrise alarm clocks to be beneficial in both winding down for bed and waking up in the morning. I personally *hate* regular alarm clocks because they are so not a relaxing way to wake up. I’ve been using sunrise alarm clocks for the last 3 years and they make me feel significantly less rushed when getting up in the morning. And the red light for winding down before bed really helps my body start shutting down for the night.

Take Care

You are so very worth the time and attention needed to take care of yourself. 💛