Hello Winter

Just as nature slows down and rests in winter, so also is winter an opportunity for us to rest, reflect, reconnect, reset and restore. Moments of stillness can help cultivate calm, comfort and clarity.

With shorter days and colder temperatures many people find a dip in their energy and motivation. Some of the reasons behind this are:

1. Reduced sunlight.

2. Over-indulgence in heavier or comfort food, high in sugar, refined carbohydrates and processed fat which can create blood sugar imbalances resulting in fatigue.

3. Less movement and physical activity, so less blood flow of nutrients to the brain and body.

To create resilience throughout winter here are some gentle seasonal self care habits to incorporate into your routine:

1. Get early morning light in your eyes. This switches off melatonin (a sleep hormone).
   Go outside with your first glass of water for the day. Even on a cloudy or rainy day the light helps regulate your circadian rhythm.

2. While outside do some stretches and deep breathing exercises to replenish oxygen to your lungs and body.‍ ‍
   Take an early morning walk. Even better walk with a friend for connection.
   Choose restorative movement like walking, Tai Chi, Pilates, stretches over intense workouts which may deplete your energy.
   Fresh air and movement have so many benefits including cellular rejuvenation and supporting the immune system through winter.

3. Ensure you eat a nutrient rich diet.
   Vitamins, minerals and omega 3 fatty acids support energy and motivation.
   Focus on warm, nourishing food. Salads and cold smoothies take energy for your stomach to warm and digest and so can deplete energy in the cold winter months.
   Soups and slow-cooked meals are great winter warmers and root vegetables are grounding and nourishing.
   Eat your evening meal a little earlier so your meal is digested before an earlier bedtime.
   Herbal teas offer warmth, nutrients and calm. Lemon Balm, Lavender, Chamomile and Passionflower support relaxation deeper sleep.

4. Make sleep a priority.
   Sleep restores the brain and body to enhance energy, focus and motivation. During sleep the body repairs, removes toxins, and strengthens the immune system.

5. Supportive supplements can make the difference between slow or glow, and sick or quick, and blue or wahoo!!!
   Nature’s beautiful anti-virals like olive leaf or elderberry can support your immune system to prevent those winter respiratory illnesses.
   Adequate zinc stores can help to block a virus from replicating.
   Vitamin C’s wonderful antioxidant and immune support properties are a must through winter and also supports skin and collagen production through winter’s drying months. Vitamin C is a water soluble vitamin so you need it daily. Good food sources are brocolli, kale, kiwifruit, oranges, pineapple, capsicum and blackcurrants.
   Harker Herbal offer an excellent range of immune support tonics - Immune Energy, Vira Guard, Deep Lung Support, Ear Nose and Throat, Vitamin C and Elderberry, etc.

   *** It is ideal to have a “first aid kit” readily available for the first signs of any winter sniffles.
   Chat to me for help in selecting the best supportive supplements for you.

Winter wellness from your garden…

Here are a few herbs that can help prevent and clear mucus from your lungs: garlic, peppermint, thyme, oregano and sage.

Some of the top preventative and healing antiviral herbs are: garlic, ginger, olive leaf, oregano, echinacea, and elderberry.

Winter is a time when you can focus on your wellbeing goals.

If you would like a Naturopath consultation or quality, therapeutic grade winter wellness supplements, please get in touch with me.