The Top 5 Things You Need in Your Winter Wellness Arsenal
Although I’m a warm weather kind of girl, the holidays are my favorite time of the year! Nothing quite compares to homemade spiked hot apple cider, cozy blankets, a crackling fire, wrapping gifts, Christmas cookies, decorating the tree, chilly moonlit walks in your comfiest jacket, hot chocolate and a killer pair of boots. I don’t get so much excited about Halloween as I do Thanksgiving and Christmas. Maybe it really is the “Spirit of Christmas” that makes my heart happy. The season of giving. The season of rejoicing. The season of Christ. Bloggers will joke that they count down the seconds until Halloween night is over so they can officially start decorating for the truly wonderful holiday season. Our tradition the past couple years has been to put the tree up and decorate on Thanksgiving morning, but this year I just couldn’t resist- especially with a lot of the doom and gloom going on in the world, I needed that little extra magic in our little home. Spicing up my space makes me feel complete because every detail is intentional by design.
Winter brings us so much healing. If we look at the lunar moon cycle and the four seasons, winter is said to represent the New Moon which is the start of a new lunar cycle. Winter is a time to turn inward, reflect and conserve energy. Just like with the animals who transition into hibernation, it’s no wonder we yearn to snuggle with a good book or cozy up near the fire. Here is your reminder that it’s OK to sit back, slow down and soak up all those precious moments to yourself. It’s what our bodies’ innately crave right now.
Enough rambling on my end. I know you want me to get to the meat and potatoes of this post- so without further adieu….
The Top 5 Things you Need in Your Winter Wellness Arsenal:
Vitamin D
Most of use associate vitamin D with bone health, and while that may be true, vitamin D hasn’t quite risen to fame in the immunological health arena- and it should! This hormone can modulate innate and adaptive immune responses and helps us to absorb calcium in the body. Vitamin D was even used to treat infections like Tuberculosis over the centuries. Vitamin D deficiency is associated with autoimmune disorders like type I diabetes, cardiovascular diseases, susceptibility to infection and even various types of cancers. So now you guys know why it’s on my Top 5 List! As it relates to current events, there have been multiple studies that show the correlation between lower levels of vitamin D and increase in upper respiratory tract infections.
As you know, in the winter months we get way less sun exposure than that of summer months, so getting vitamin D naturally from the sun becomes difficult. Many Americans are actually deficient in vitamin D, even those who live in hotter states. A recent study even showed that people who live in warmer climates in America like Miami, 40% of men and women were deficient in vitamin D by the end of the winter. Unfortunately, living in lower latitudes does not protect you from vitamin D deficiency, so it is crucial to be getting it from foods and/or supplement form daily. If you experience things like extreme fatigue, muscle soreness, easily cramped muscles or mood changes these could be signs of a deficiency. Everyone has different needs, so your best bet is getting a physical/blood draw to conclude if your levels are low. In the meantime, though, aim for 1,000-5,000IU per day in addition to consuming foods high in vitamin D like dark leafy greens, oily fish and eggs. If you’re looking to supplement as well, I recommend getting a high quality vitamin D with no added fillers, flavors, or synthetic preservatives. I also look for “therapeutic grade” supplements, and as a soon to be Board Certified Holistic Nutrition Practitioner you will be able to get these practitioner grade supplements from me! For now, if you want an affordable option that meets this criteria, check out Mom’s Organic Market.
Chamomile
Chamomile is so underrated and I’m not sure why? We mostly associate chamomile with resting and relaxing but these powerful little flowers work wonders on the body. Chamomile is known as one of the softest energies of the plant medicine kingdom because of it’s sweet, light nature. Your weary nervous system will thank you when you sip a cup of these precious flowers before bed. It’s actions as an herb are endless- anti-inflammatory, antimicrobial, carminative, digestive and nervine (relaxes and strengthens nervous system) just to name a few. I like to use the organic dried herb in a tea before bed for ultimate relaxing vibes and to calm my stressed nervous system. If I don’t get them from my school, I like using Mountain Rose Herbs. Even the name is dreamy. You can order your own here! I simply boil hot water and fill a Tbsp. with the dried flowers in a tea net/ball and let steep for 5 minutes.
Manuka Honey
According to a The National Library of Medicine, Manuka honey has been found to have various biological activities, including antioxidant, antimicrobial and anti-proliferative effects. Scientists have also tried to use Manuka honey in tissue regeneration and had success. Manuka honey is also loaded with polyphenols which are organic compounds found in plants that are antioxidant rich and help to ward off diseases. Studies have shown that they can provide not only preventative but therapeutic effects on cardiovascular disease, neurodegenerative disorders, cancer, and obesity. Real Manuka honey will have it’s potency listed on the bottle as “MGO”. The non-peroxide bacteriostatic properties of Manuka honey are associated with the presence of methylglyoxal (MGO). So the higher the MGO in the honey, the better. The one I use has 100+ MGO, which is on the lower end but look for a high quality Australian or New Zealand Manuka honey like this here.
Trace Minerals
Also known as micronutrients, trace minerals are found in foods like nuts and seeds, cruciferous vegetables, meat, eggs and avocados. There are nine trace minerals that we need in small amounts to achieve optimal health, they include: chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc. These minerals are needed for all sorts of functions in the body including glucose metabolism, thyroid function, wound healing, breast health and more. The major kicker here is that trace mineral deficiency influences susceptibility to and the course/outcome of a variety of viral infections, so it is imperative to be getting your daily dose. I use trace minerals drops because they are so convenient and easy to take. I just add about 5 drops into my water every morning and I’m good to go for the day. This is in addition to consuming them from foods as well! I use these here.
Bone Broth
You ever wonder why momma always gave you chicken noodle soup when you were sick? Well, it’s a centuries old practice that comes from using bone broth to wipe out any cold/flu you had. Bone broth has been used for centuries as a digestive aid and immune support elixir because of its wide array of healing properties. Bone broth comes from the bones of animals after being simmered and mixed with herbs, spices, vegetables and really whatever your heart desires. I call it liquid gold because it provides amino acids which are imperative for building muscle and healing the lining of the stomach. It also contains collagen for bone, joint and skin health. You can even make your own bone broth, which I’ve done before but not a pro at. Making your own bone broth- like with anything, is a labor of love. It takes about 12 hours! You’ll want to purchase organic, humanely raised chicken so that you have high quality bones to reap the most benefits. Here is the recipe I have used before if you’re interested in trying to make your own. If you’re crunched for time the Pacific Foods organic chicken bone broth is what I typically use for my homemade soups and various other dishes. I like this bone broth because it has no added fillers or oils and is organic.
And there you have it folks, the top 5 things you need in your winter wellness arsenal! If you have any questions shoot me a message or comment below. I hope everyone is having a safe and healthy holiday season.
Love and health,
Rovanna
*Although I am a CHNC (Certified Holistic Nutrition Consultant) please note I am not a Doctor, medical professional, therapist or lawyer. I do not intend to diagnose, treat, prevent or cure disease. My blog posts are for informational purposes only and intended to motivate and empower readers to make their own nutrition and health decisions after consulting with their health care provider. The information I provide is not intended as medical advice, nor as diagnoses to determine treatment for a medical condition. Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the Food & Drug Administration (FDA). Consult a licensed medical doctor prior to taking any supplement or modifying any medication regimen for contraindications.
References:
Vitamin D https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3100890/
https://pubmed.ncbi.nlm.nih.gov/28901255/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160559/
https://pubmed.ncbi.nlm.nih.gov/17427747/