Afternoon All!
This has certainly been a dreary start to the work week. It certainly made it hard for me to get out of bed.
Anyway, how 'bout that glorious weather we had this weekend!?! There was just something about that cool, crisp, autumn air mixed with the warm sunshine that really felt great! Unfortunately weekends like that one will soon come to an end (at least until next year). As winter approaches, most us will be spending most of our time in-doors. When activity levels decrease and our metabolism increases due to cold weather it sets us up for things like weight gain, depression, and illness. (yeah I know, yippie)
The great news is that there are a few simple steps you can take to not only survive the winter, but THRIVE!
1. Eat a balanced diet.
You hear me say this all the time. However, it is particularly important in the winter time to eat foods high in vitamins C, D, E and essential fatty acids. These nutrients will help with everything from immunty, healthy/hydrated skin to strong bones and improved circulation.. Foods like nuts, seeds, fatty fish, citrus fruits, squash, broccoli, milk, fortified cereals and eggs will help you get these nutrients.
2. Drink water.
You may be thinking that its only important to stay hydrated in the summer but the cold winter air can dry you out. (Hello ashy knees and elbows, lol). Also, when you breathe in cold dry air your body warms it and adds mositure to it, causing you to lose fluid with each breath you take. Water keeps your body in perfect harmony- flushing out toxins, balancing hormone function and even metabolism. Your skin is the largest organ of your body and it protects you from the outside world, so take care of it!
3. Get Enough Sleep
Sleep is so vital to your health. This is the time your body needs to restore, repair and rejuvenate itself. The average adult only gets about 6 hours of sleep according the National Sleep Foundation. Adults need about 7-9 hours of sleep. If you're not getting enough sleep the Sleep Foundation recommends the following:
Establish consistent sleep and wake schedules, even on weekends
Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep
Create a sleep-conducive environment that is dark, quiet, comfortable and cool
Use your bedroom only for sleep and sex (keep "sleep stealers" out of the bedroom – kids (I added that, hehe), avoid watching TV, using a computer or reading in bed)
Finish eating at least 2-3 hours before your regular bedtime
Avoid caffeine and alcohol products close to bedtime and give up smoking
4. Take a multivitamin
Remember this is to SUPPLLEMENT your healthy diet ensuring that you get all vitamins and minerals you need daily.
5. Exercise
Resist the temptation to hibernate during the winter. Find enjoyable outdoor activities to participate in – the workout will be beneficial as will be the exposure to fresh air and sunlight (which gives you some natural vitamin D by the way). If exercsing outdoors is not an option, consider joining a gym or getting together with a group of friends for an exericse class (e.g., pilates, yoga, zumba, spinning, etc.)
Stay Well!
