What Goes Down Must Come Up: Coping with Winter Physical and Mental Challenges
One time I heard someone say that our energy is like water--it tends to settle to the lowest places if we don't consciously tend to it. As soon as the sun starts dwindling, I find a sneaking tendency to move toward hibernation. My inner go-getter gets very, very sleepy. While at times low energy and motivation put my inner perfectionist on high alert, I have found more tenderness and self love when I lean into a greater sense of BALANCE around where I am and what I believe to be ideal.
I’ve found that following the inner rhythms of my seasons allows me to take a loving stance toward myself. I'm showing up each day and maintaining a loving intention of doing what is best for me overall. If I'm not "ideal," that's ok, but me and Myself together will continue to nudge in that direction together. Because being in continuous pursuit of one's most fulfilled life, after all, is the most loving thing to do.
Here are the most common physical and mental challenges that can arise during the winter and some uncommon tips for minimizing their impact on your wellbeing.
The Cold Temperatures
Because the winter is so cold (especially here in Duluth), it makes your muscles tighten, which, in addition to being uncomfortable, is more prone to injury. That, along with the cold weather and early nights also causes a low motivation for any type of activity, especially outdoor activity. Lower activity has a negative effect on your physical and mental health (and also further adds to that muscle tightness.) Additionally, the cold weather causes dry air leading to uncomfortable dry skin and dry respiratory passages. When the nose and throat are dry their defenses are reduced and you are more vulnerable to infection.
How you can fix it:
To maintain your muscles during the long winter months, you could try a Daily self-massage to ease rigid muscles. Before a shower, using warm oil, focus on your whole body or target areas holding extra tension. Doing this daily before a shower has spectacular health benefits for your muscles, skin, mood, and more.
Drink Warm Water. Hot water is a vasodilator, which expands the blood vessels and improves circulation. It keeps the shivers away, can help muscles relax, and even improves digestion. You might also find this soothing trick helps you stay more hydrated in the winter.
Get the right clothes/equipment! To maintain an active lifestyle in cold weather, you might need to overcome the “but it’s so cold” obstacle. Focus on making sure you have good clothing that can withstand cold temperatures. A tight-fitting material is best to keep you warm and dry. Try finding clothing made of polypropylene, Thermax, silk, or wool. Once you’re dressed properly, invest in some skis or other equipment that will get you excited to get outside and get moving.
Get Moving!. Ironically, moving your body is the best way to increase your motivation to do everything else! It will warm up your body, loosen up muscles and joints, get the circulation going, and get you feeling great by releasing those feel-good hormones. You may want to consider getting an exercise bike or other equipment to keep you moving on the days that are too cold. Make sure you are in regular chiropractic care so pain and stiffness doesn’t hold you back.
The Dark can be Gloomy
Because there is less sunshine in the winter, it causes something called SAD. A decrease in sunlight disrupts the body's internal clock and leads to feelings like anxiety and depression. The lack of the sun causes your serotonin levels to drop and cause an imbalance in brain chemicals, affecting mood and stress levels.
How you can fix it:
By going to bed earlier and rising earlier, you will find more time in the day. You may have heard the saying, "Early to bed and early to rise makes a man healthy, wealthy, and wise." This is because you are more productive and more successful when you wake up early, especially during the winter when you are losing sunlight. Be sure to take in as much as you can while it's out!
Spend more time outdoors. There are many benefits to spending more time outdoors in the winter. You get more sunlight, more clean air, and your metabolism increases in the cold.
ADD Full spectrum lighting. Full Spectrum light can help fight seasonal depression. Suffering from lack of light is common, that's why adding more light that includes the blue spectrum (mimicking sunlight) can release hormones that make you feel a lot happier.
Up your Vitamin D Intake. In the winter, adults should consume foods high in vitamin D food, and take Vitamin D supplements. I usually recommend supplementing with at least 2000-5000 IU per day in the winter (get it 20% off HERE)
Poor Diet
During the Holiday season, you may have found yourself eating more than usual and celebrating the holiday with your friends and family. That also might have meant drinking and celebrating as well. But, we know that those things can significantly impact our bodies. Having a poor diet and high alcohol consumption can cause things like low energy, inflammation, weight gain, mood swings, anxiety, decreased immunity, and nutritional deficiencies.
How you can fix it:
Aim for nutrient density. Keeping a Nutrient density-based diet means increasing the ratio of nutrients (vitamins/minerals/antioxidants) to energy (calories) in food consumption. Food with empty calories adds very little value to your diet other than the calories. More nutrient-dense foods provide the calories, but also provide nutrients needed to thrive.
Don't habituate alcohol. The effects of alcohol can easily manipulate our health and wellness goals, from weight gain to depression and anxiety, and the difference between an occasional beverage with friends and overconsuming/making it a regular habit can make all the difference in reaching physical or mental health goals.
Use probiotics daily. Probiotics can rejuvenate good bacteria in your gut, support digestion, and help oppose harmful bacteria caused by a poor diet. Research has indicated that your gut biome impacts your cravings and your mood! During the winter, probiotics even help fight off infections caused by parasites, viruses, yeast, and fungi.
Lack of Movement and Exercise
We tend to slack off during the winter and make excuses for not getting enough movement and exercise. Which can result in achy joints, poor circulation, low energy, low mood, low motivation, and decreased immunity.
How you can fix it:
MOVE daily, even if you don't "exercise." Winter to spring is the best time for vigorous exercise. Try taking a walk outside and enjoying nature while keeping your body moving. But even if you don’t work up a sweat, any movement is beneficial.
Take up an outdoor sport. Sports like Cross country skiing, downhill skiing/snowboarding, or snowshoeing are all great winter sports to help you stay active during the winter.
Get a gym membership or equipment and a plan. Apps, personal trainers, websites, and youtube, are all great resources for maintaining a regular exercise schedule.
Keep your body healthy and moving with regular chiropractic care. Your joints stiffening and body aching may have to result in more than just some of the things listed above. Making an appointment with your chiropractor can help winter muscle pain and stress relief.