HOW TO STAY HEALTHY DURING WINTER

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HOW TO STAY HEALTHY DURING WINTER

Read this post to get helpful tips on how to stay healthy in winter.

Now that the warmer months are behind us, it’s the perfect time to implement simple healthy habits. 

In this post, I’ll give you my top tips to boost your good health and your mental health. 

So, grab your hot water bottle, a blanket, and a hot drink, and read on!

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For the majority of us, the mid-term break is over, and the kids are back to school.

The Winter season is well underway. 

As a consequence of the colder temperatures,  soon we will see the beginning of flu season and the spread of winter bugs.

Winter is often a tough time for families, and especially for older people. Family members who are affected by serious health problems such as asthma symptoms or heart disease are at higher risk this time of the year.

However, practicing healthy habits can help you and your loved ones to stay healthy and safe this winter.

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HOW TO STAY HEALTHY DURING WINTER: what are some natural remedies? 

If you have chosen a natural path for you and your family, and want to learn what to do, and what resources are available to keep everyone healthy and happy, please read on. 

I’ll show you what we do in our home to support our immune system.

Join me to learn how to empower yourself to make better, natural choices to support your immune system this winter, and to keep everybody safe.

I’ll guide you through simple swaps and changes to make in your daily routine.

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TIPS AND ADVICE ON HOW TO STAY HEALTHY AND FIT DURING  WINTER.

Here in my home, we try to do our best to use natural solutions to stay well and fit at any time during the year.  Naturally, winter presents some added challenges. The colder months bring bad weather and colds and flu; the days are short and the lack of sunshine has a detrimental effect on health and mood. 

Moreover, the heating system and the lack of ventilation in the house (although I’m extremely grateful for modern central heating!), create an ideal environment for the spread of germs.

Therefore, during the long winter months, we need to put in a little extra effort to keep everyone healthy and fit.

Let’s go through some tips to stay healthy and happy this winter (for both the parents and the kids).

WHat is seasonal affective disorder?

In this blog post, I won’t be exclusively focusing on physical health.

Mental health plays an important role in our wellbeing, to the point that it is proven that the wrong mindset can have detrimental effects on our bodies.

Winter is synonymous with cold temperatures and shorter days. We tend to be indoors a lot. Therefore we often lack vitamin D and sunshine.

According to the Mayo Clinic website: 

“Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons — SAD begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer.”

Indeed, it is a common misconception that SAD is exclusively a winter illness.

seasonal depression symptoms

Signs and symptoms of SAD may include, but are not limited to:

• Feeling depressed most of the day, nearly every day;
• Losing interest in activities you once enjoyed;
• Having low energy;
• Having problems with sleeping;
• Experiencing changes in your appetite or weight;
• Feeling sluggish or agitated;
• Having difficulty concentrating;
• Feeling hopeless, worthless or guilty;
• Having frequent thoughts of death or suicide.

What essential oils are good for seasonal affective disorder?

SAD symptoms can be eased thanks to light therapy. However, you can also use essential oils to support your mental health.

The oils I would recommend are:

• Bergamot;
• Lemon;
• Wild orange;
• Basil;
• Rose;
• Lavender;
• Frankincense;
• Peppermint.

This is only a selection of essential oils you could use if you are affected by SAD.

TAKE REGULAR BREAKS

When it comes to working or studying, taking regular breaks can help in fighting mental burnout.

When learning and working happen in front of a screen for many hours a day, take regular breaks (10 minutes break after 50 minutes of work): this will help you to stay focused for longer, and will give your eyes a deserved rest. 

This is some precious advice I got when I was in college and used to study for many hours. I promise you, it’s way more efficient to take regular breaks than to sit in front of the computer for uninterrupted periods of time. 

Make sure that, during those 10 minutes breaks, you don’t turn on the TV or look at your phone (that’s just more screen time, isn’t it?). Instead, stretch your legs, drink a glass of water and maybe go outside to get some fresh air if you can (standing in front of an open window is also an effective way if you don’t have the ability to go outside).

STAY HYDRATED: how much water a day should we drink?

From the Algester Medical Center website:

“As the weather becomes cooler, it’s easy to neglect hydration. However, another one of our health tips for winter is to keep up your daily water intake. Keeping hydrated regulates your body temperature, which allows your blood to remove toxins and carry oxygen and important nutrients around your body.

Drinking water will also ensure your bodily functions are running efficiently, which can help to improve your energy levels and keep your immune system functioning properly. Dehydration can often also dry out the mucous membranes in our lungs and sinuses, which can seriously reduce their ability to fight infections.”

In order to stay properly hydrated throughout the day, it’s vital to drink plenty of water at regular intervals. 

how much water a day should we drink?

An average adult’s daily intake should be half their body weight in ounces. For example, if you weigh 100 pounds, you should ideally drink 50 ounces of water a day. 

Of course, if you have a very active lifestyle, and therefore sweat a lot, you should up that intake. 

Most importantly, we should drink clean, filtered water, as tap water can sometimes be unsafe. 

If you don’t have a filter system installed in your kitchen, I highly recommend you get one as they are not overly expensive and they last a lifetime, so you will only need to pay once. 

If this is not an option for you right now, you can get disposable filters that can be used with special plastic jugs (available in most supermarkets and home stores), but I actually wouldn’t recommend this option cause it’s more expensive in the long run, and it is certainly not environmentally friendly. The same goes for bottled water.

CAN YOU MIX ESSENTIAL OILS WITH WATER?

Adding a drop or two of Lemon or Lime Essential Oils to your water is always good, as those citrus fruits help cleanse your system, and can boost your metabolism (especially if drank first thing in the morning, on an empty stomach). They also up your intake of vitamin C. Last, but not least, they taste divine!

NATURAL REMEDIES FOR TENSION HEADACHE

Sometimes when you are dehydrated you can develop a headache.

In those cases, it is important to start drinking water immediately.

Unfortunately, even when you start drinking, it takes a while before your body can rid of the headache. However, there are some simple remedies you can use in order to get some fast relief.

Firstly, I’d recommend you use a Tension blend for headaches.

HOW TO USE A TENSION BLEND

A Tension blend is a blend of Wintergreen, Lavender, Peppermint, Frankincense, Cilantro, Marjoram, Roman Chamomile, Basil, and Rosemary essential oils. It comes in a pre-made, undiluted 10ml roller bottle. Some people find the blend too strong.  In those cases, it can be a good idea to divide the bottle into 2 rollers.

Here’s a way I suggest you could try. Both can be used by applying them at the back of the head and neck, on the forehead, and on the temples.

Get a Tension blend bottle, and divide it into two 10ml rollers: 

1. You can add 10 drops of Peppermint to the first roller and top with Fractionated Coconut oil. This roller is also very good to bring down a high temperature as it has a cooling effect.
2. To the second roller add 5 drops of Turmeric and 5 drops of Copaiba  and top with Fractionated Coconut oil. This roller is also very good for general discomfort. 

FRANKINCENSE ESSENTIAL OIL

For strong headaches, put a drop of Frankincense on your thumb and press on the roof of your mouth for about 30 seconds. Repeat every 30 minutes, or till the headaches subsides.

CLEAN UP YOUR DIET

It goes without saying that a healthy lifestyle comes from a healthy diet. Healthy foods are the most important thing when it comes to maintaining a  healthy body. 

Therefore, avoid those processed foods at the convenience store, avoid pre-packaged, ready-made meals, and most importantly avoid sugar and alcohol (if possible). 

Instead, eat real, wholesome foods, like beans, fresh fruits, vegetables, and whole grains. Also, buy raw, unprocessed, and organic if possible.

Make sure to have a healthy breakfast every morning such as porridge. Smoothies made with lots of fruits and vegetables are also a good option.

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Looking for ideas for a healthy smoothie?

Check this post:

CAN YOU MAKE A SMOOTHIE IN A FOOD PROCESSOR?

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Make sure to consume at least one hot meal every day.

Lastly, don’t skip on those seasonal vegetables. On the other hand, consume lots of them.

What do leafy greens do for the body?

Leafy greens are especially important in your diet.

From verywellfit.com :

“The family of dark green leafy vegetables delivers many nutrients, such as vitamin A, vitamin C, antioxidants, fiber, folate, vitamin K, magnesium, calcium, iron, and potassium.”

WHAT IS CONSIDERED A LEAFY VEGETABLE?

Leafy vegetables are the ones such as: kale, broccoli, collard greens, spinach, cabbage, watercress, etc.

CAN YOU FLAVOUR FOOD WITH ESSENTIAL OILS?

You can add essential oils to flavor your food, and get their health benefits at the same time. For example, try Lime in your homemade guacamole or Oregano in your Italian Ragou’…..the possibilities are limitless. It’s up to you to be adventurous.

NATURAL REMEDIES FOR INDIGESTION

In winter we tend to eat more, and often less healthy foods.

Consequently, indigestion can sometimes occur.

There are several natural remedies you could try.

When I feel discomfort or have any tummy trouble, I reach for a Digestive blend.

This blend was specifically formulated to support our digestive system. It’s made with Ginger, Fennel, Coriander, Cardamom, Anise, Caraway, and Peppermint essential oils.

This blend can help to ease occasional stomach discomfort, maintain a healthy gastrointestinal tract, and aid in digestion.

If you experience any digestive issue, just add 1 drop to a glass of water or to a veggie cap and swallow.

TAKE DAILY SUPPLEMENTS

I’m sure you have heard me say this before, but our modern diet is unfortunately poor from a nutritional point of view.

The pressures of industrial, mass production of food to feed an ever-growing population, comes at a very high cost: an impoverished soil.  Therefore, the fruits and vegetables we eat today don’t have the same nutritional value as what people consumed 50 years ago.

benefits of dietary supplements

Regardless of how good we think our diet is, we all need to take supplements on a daily basis in order to “supplement” what vitamins and minerals our food lack.

You can get supplements in any supermarket or health store or pharmacy nowadays, but believe me when I say that not all supplements are created equal! Most of those products are not readily bioavailable, which means our body cannot extract and use those vitamins and minerals easily and efficiently. We are practically just wasting our money!

Before you buy dietary supplements, do your research and ask your trusted medical practitioner for advice.

ELDERBERRY SYRUP HEALTH BENEFITS

Another “supplement” that I highly recommend, is Elderberry syrup.

This is a fantastic concoction to boost your immune system naturally, and it’s also easy to make at home.

RECIPE FOR ELDERBERRY SYRUP

I love the recipe from the Fewell Homestead blog. 

Amy Fewell is a herbalist and really knows her stuff when it comes to herbs and essential oils.

IF YOU WANT TO LEARN HOW TO EASILY MAKE YOUR OWN, I HIGHLY RECOMMEND THIS BOOK! To me, this is like a Bible for anyone interested in switching to natural and homemade remedies. I absolutely love it and use it almost daily in my home. You will not be disappointed!

The Homesteader’s Herbal Companion: The Ultimate Guide to Growing, Preserving, and Using Herbs Paperback – Illustrated. By Amy Fewell.

YES, I WANT IT!

GET GOOD SLEEP

Common sense dictates that your brain can’t function properly if you don’t get proper rest.

A good night’s sleep is sometimes all you need in order to fully recharge your batteries and start afresh and full of energy the following morning.

In my experience, so many people suffer from various types of sleep problems, whether they are caused by simply not getting enough sleep (as in not enough hours of sleep), or by poor sleep quality.

Many factors can influence the quality of our sleep, such as:

• High-stress levels;
• Too much exposure to “blue light” (screens like phones or tablets) just before bedtime;
• Health issues;
• Digestive problems;
• Etc.

THE EFFECTS OF LACK OF SLEEP

Lack of sleep is linked to many health issues.

From the Cleveland Clinic website:

“If you continue to operate without enough sleep, you may see more long-term and serious health problems. Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure, or stroke. Other potential problems include obesity, depression, impairment in immunity, and lower sex drive.

Chronic sleep deprivation can even affect your appearance. Over time, it can lead to premature wrinkling and dark circles under the eyes. There’s also a link between lack of sleep and an increase in the stress hormone, cortisol, in the body. Cortisol can break down collagen, the protein that keeps skin smooth.”

NATURAL REMEDIES FOR INSOMNIA

Ideally, you should get proper, uninterrupted, quality sleep every night.

If you suffer from insomnia though, that can be difficult.

Thankfully, there are many things you can do on a daily basis to help you fight insomnia and get better sleep quality.

For example: 

• spend time doing outdoor activities; 
• manage stress levels;
• don’t eat heavy and difficult to digest foods right before bedtime;
• avoid excessive fluid consumption before bed (so you don’t wake up during the night to use the toilet);
• stop using phones or tablets before going to bed;
• have a warm bath in the evening, to unwind and relax.

ESSENTIAL OILS FOR SLEEP

There are many essential oils that can help you if you are struggling with sleep issues, and they are all excellent.

A few good examples are Cedarwood, Wild Orange, Lavender, Roman Chamomile and Vetiver.

You can diffuse any of those Oils in your bedroom, or just make up a roller bottle (following safety guidelines and age-appropriate dilution chart) and apply under the feet and on your pulse points before going to bed.

MANAGE STRESS

Try to manage stress. We all know how stress is a problem for many of us, living a fast-paced life and always running from one appointment to the next. As a result, it’s vital to try and manage stress levels. 

We can do that by doing simple things like: 

• taking a hot bath at night (which also aids sleep); 
• going for a brisk walk in the woods; 
• talk to a friend;
• take time out just to do a bit of self care. 

Whatever works for you. 

PRACTISE MINDFULNESS

And if u need any help, you can incorporate essential oils like Frankincense and Copaiba into your daily routine. Like before, you can diffuse any of those oils throughout the day, or just make up a roller bottle (following safety guidelines and age-appropriate dilution chart) and apply as needed.

START A “GRATITUDE JOURNAL”

Writing a “gratitude journal” is also a nice thing to do. Go and get yourself the most beautiful pen and journal you can get, and start putting those thoughts on paper. I promise you, you will be amazed by the results!

Even on the darkest of days, when your mood is low, you will find things to be grateful for. Things like your family, your health, a new colourful flower blooming in a pot on your windowsill, freshly brewed coffee in the morning….

This one is a very simple but nice journal that you can easily use to practise gratitude daily:

“Good Days Start With Gratitude”: A 52 Week Guide To Cultivate An Attitude Of Gratitude: Gratitude Journal!

YES PLEASE!

GET OUTDOORS

Get as much fresh air and sunlight as possible, as it boosts your immune system and your serotonin level (the happiness hormone). Make a habit to take daily walks if you can.

GET MOVING

Although it is quite common to lose motivation during the cooler weather of winter, it is very important to keep up a regular exercise routine in order to stay healthy.

Not only physical activity will keep you warm, but also it will strengthen your immune system.

Moreover, maintaining an active lifestyle helps with: 

• keeping weight under control;
• getting vitamin D as a result of spending time outdoors;
• lowering high blood pressure;
• fighting low mood and depression.

Exercise daily, even if it’s only for 10-15 minutes. You don’t need expensive gym equipment. In fact, there are plenty of FREE resources (like YouTube videos) available, so don’t make any excuse: go for it!

WASH HANDS PROPERLY

In the last year or so, we have grown accustomed to seeing those “wash your hands” signs everywhere.

After all, it is super important to wash your hands thoroughly and frequently.

It goes without saying, that you should wash your hands after using the toilet, before cooking, before eating, immediately when you arrive home after doing your shopping, after work and school, or any activity.

Wash hands how long?

Good hygiene is necessary if you want to get rid of germs and keep yourself and your home safe.

However, you need to make sure you wash your hands with hot soapy water for at least 30 seconds before rinsing.

how to clean hands without soap and water?

When you are out and about and don’t have access to water and soap, make sure to disinfect your hands with a good hand sanitiser.

I personally try to stay away from the ones you can get in the shops for a few cents.

My favourite is the one I make myself!

If you want to learn more about hand sanitizers, and how to make your own, head over to this post:

BEST DIY NATURAL NON TOXIC HAND SOAP

MANAGE YOUR ASTHMA

If you suffer from Asthma, winter can be a challenging season for you.

Aside from the advice you receive from your doctor, there are other simple habits you could maintain in order to stay healthy.

Firstly, watch for mould growth in your home.

Mould can thrive in dark and damp areas of your home, and cold temperatures create an ideal environment for it.

It’s important to realise that mould can trigger asthma, headaches, persistent cough, runny noses and also eye irritations.

Ensure your home is mould free by keeping it clean and providing adequate ventilation.

MELALEUCA (TEA TREE) ESSENTIAL OIL

Tea Tree oil is extremely effective in getting rid of mould. I use it daily in my homemade cleaning products. It leaves surfaces clean and safe with no effort at all.

You could also just put a drop of Tea Tree on a piece of cotton and dab it around affected areas.

N.B.= Oils can eat paint, so test on a small area first.

If you want to learn how to use essential oils for cleaning your home naturally, you could check my “Natural Homemaking” series.

Here’s an example:

BEST HOMEMADE CLEANING PRODUCTS

HOW TO STAY WARM IN WINTER

Although it might sound too obvious, staying warm is one of the simplest ways you can look after your health during winter.

In particular, cold temperatures might be dangerous for older people and those with chronic health conditions, such as heart and respiratory diseases.

To stay warm you can:

• ensure adequate heating in your home;
• exercise regularly;
• wear several layers of clothing, especially if going outdoors;
• consume hot drinks throughout the day;
• have at least one warm meal a day. 

HOW TO PROTECT YOUR HEART: natural remedies for blood pressure lowering

It is especially important to look after yourself in winter if you suffer from heart problems.

Things you could do include, but are not limited to:

• Reduce stress levels. High stress levels can increase blood pressure, and therefore trigger cardiovascular events (heart attacks).
• Eat in moderation. Avoid fatty and processed foods. Limit salt consumption.
• Limit your alcohol intake.
• Don’t smoke.
• Be careful not to overdo it when it comes to physical activity.

DIFFUSE ESSENTIAL OILS

Diffuse essential oils like Arborvitae, Lemongrass, Tea Tree and Frankincense every day, to clean the air in your home or work environment and support your immune system.

APPLY ESSENTIAL OILS TOPICALLY

You can create your own roller bottles to boost your mood and support your immune system.

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Do you know that you can easily learn how to use essential oils in your home?

I have a COMPLETE GUIDE TO ESSENTIAL OILS FOR BEGINNERS USERS!

You can find it on my Etsy shop!

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CONCLUSION

I hope you will find this post helpful.

We are living through difficult times, and it’s very important we try our best to keep healthy.

Switching to natural products has helped my family immensely, and I’m very grateful to have discovered essential oils.

My intention is to help you in the same way that some of my dearest friends have helped me before.

So, feel free to leave comment below and reach out if I can help you in any way.

It’s my pleasure to be of service.

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IMPORTANT: when using Essential Oils, make sure to use only CPTG Certified, Pure, Tested Grade ones. The content of this blog post and any information provided here has not been evaluated by any government entity or medical practitioner. It is NOT intended to diagnose, treat, cure or prevent any disease, illness or condition. It is NOT intended to be a substitute for medical counselling. If you are pregnant, breastfeeding, or suffering from any medical condition or illness or injury, you SHOULD consult a qualified healthcare professional before using any product.

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