Winter Wellbeing

When the winter settles in, the shorter days, colder temperatures, and reduced sunlight all take their toll on our physical and mental wellbeing. However, winter doesn't have to mean a slump in health or vitality. Here’s a reminder to do the things that will support immunity, improve mood, and keep you energised during the colder months 

Support Your Immune System Naturally

Winter is known for the spike in colds and flu, but a few key strategies can help support and balance your immune system and ward off illness.

• Stay Hydrated: While it may not feel as tempting to drink water in the colder months, it’s still important to make sure you're still hydrating throughout the day. Herbal teas like ginger, chamomile, or echinacea can also be soothing and beneficial for immune function.
• Eat Seasonal Foods: Winter is a great time to nourish your body with hearty, nutrient-rich foods. Root vegetables like carrots, parsnips, and sweet potatoes are packed with vitamins, while dark leafy greens like kale and spinach provide essential nutrients like iron and vitamin C.
• Incorporate Immune-Boosting Herbs: Herbs like garlic, turmeric, echinacea, olive leaf, and elderberry (Hypocrates’ favourite medicinal herb!) have long been revered for their ability to enhance immune function. Consider adding them to soups, stews, or take them in supplement form.

Sunlight Replacement

During the winter months, the decreased amount of daylight can lead to a drop in serotonin levels, which may cause feelings of sadness or sluggishness.

• Embrace Natural Light: Try to get outside during daylight hours, even if it's just for a short walk. Morning daylight exposure helps regulate your circadian rhythm, helping to balance hormones, mood, and energy. Try brightening your home with additional lighting.
• Supplement with Vitamin D: If you’re UK-based during the winter months, then your exposure to the sun will be too limited for your body to produce sufficient vitamin D. Low levels of vitamin D are linked to fatigue, muscle weakness, and seasonal depression (SAD). A quality vitamin D supplement can help maintain adequate levels. Aim for up to 4000iu a day.

Keep Your Skin Healthy

Cold air, indoor heating, and wind can all strip moisture from your skin, leaving it dry, irritated, and vulnerable. To keep your skin healthy and hydrated throughout the winter:

• Moisturise: Choose a rich, natural moisturiser to protect and hydrate your skin. Rosehip oil, jojoba oil, and shea butter are great for nourishing and protecting the skin. Apply them immediately after a warm (not hot) shower when your skin is still slightly damp to lock in moisture.

Nurture Your Mental and Emotional Wellbeing

Winter can sometimes bring about feelings of isolation or sadness, particularly when the days are darker and we spend more time indoors. To help nurture your mental health, it's important to be proactive.

• Stay Active: Exercise is one of the best natural remedies for lifting mood because movement helps release endorphins, boosting mood and energy. What can you do to move when it’s dark and cold? Dance in your kitchen, get a mini trampette to bounce on, do star jumps in the queue at Tesco’s.
• Practice Mindfulness: Winter is an excellent time for self-reflection and mindfulness practices. Meditation, journaling, and other mindfulness practices can help you stay grounded and focused. Taking time for self-care routines, like a warm aromatherapy bath, or a few moments of a conscious calming breath practice (such as inhale for 4 counts and exhale for 8 counts), can also alleviate stress and improve overall mental clarity.
• Stay Connected: The winter months may prompt a tendency to stay indoors and be less social, but human connection is key for emotional health. Remember to reach out. If not for your own mental health, then for those around you.
• Sleep Well: Going to bed and waking up at the same time each day helps regulate your body's internal clock. Natural sleep aids like valerian root, chamomile, or lemon balm can help promote relaxation and improve sleep quality, particularly if you struggle with staying asleep through the long winter nights.

Winter is a time for restoration, reflection, and nourishment. By prioritising self-care, focusing on balanced nutrition, and engaging in activities that promote both physical and mental health, you can thrive during this season. Take the time to listen to your body, embrace the beauty of winter, and use the season as an opportunity to rejuvenate and reset.

We have many tips, tools, and treats for self-care at The Apothecary Shop. Take a look at the links in the article or enjoy browsing around our online store or pop in to our shop in Ledbury. We look forward to seeing you.