The winter months can often feel like a drag. Short days deprive us of much-needed sunlight, and the weather turns colder. It is especially important to prioritise self-care during the winter months for your overall health and well-being. Here are some tips to get you started.
Stay warm and pain-free
Cold weather is not beneficial for our health. Even with a change in temperature from 21 degrees Celcius to 10 degrees Celcius for 30 minutes, blood flow to the brain slows down, heart rate increases, and blood pressure increases. Doing your best to stay comfortably warm when the weather gets cold is essential. These tips also have additional benefits besides just staying warm.
Hot Tea
These teas have anti-inflammatory properties and will keep you warm from the inside out. It is common for your body to be more inflamed during menstruation so these warm beverages can be beneficial during your period.
- Green Tea
- Green tea has been found to reduce the effects of inflammation-driven conditions such as Inflammatory Bowel Disease, heart disease, and Alzheimer's. Green tea benefits some, but the caffeine in this tea may not be for everyone.
- Holy Basil
- Studies have shown that this Southeast Asian plant has anti-inflammatory properties that reduce blood sugar, cholesterol, and blood pressure.
- Ginger
- Ginger contains anti-oxidant compounds that reduce the production of cytokines, the enzymes that trigger inflammation in the body. It can reduce blood sugar and cholesterol.
- Rose Hip
- Rose Hip also is packed with anti-oxidant properties. One property of rose hips can even protect your cells from damage. Studies have also shown that rose hip limits the production of cytokines.
Hearty Meals and Comfort Food
Food high in carbs and sugar releases a happy chemical called serotonin in the brain. If you feel down in the dumps due to winter weather or darkness, a warm and comforting meal might be just what you need. To balance health and comfort, strive for meals that are high in protein and contain vegetables high in minerals and vitamins. Complex carbs like brown rice, beans, oats, and whole grains will satisfy cravings without the sluggish feeling and bloating that less complex carbs can cause.
Keeping warm
Applying heat to your body allows your muscles to relax and your blood flow to increase, warming your body. It is also a popular pain relief method for muscle cramps and period pain. You don’t need a fancy heating pad or electric blanket, although those can be amazing. Even just a warm bath or shower is beneficial, easing pain and increasing your body’s warmth.
Staying healthy
Cold weather increases your chances of contracting illnesses. The flu, common cold, and pneumonia are more common during colder months. Additionally, if you do contract an illness, cold weather makes it more difficult for your immune system to fight off the threat. Below is a list of foods that have immune system-boosting properties to help you fight off infection.
- Citrus fruits (vitamin C)
- Garlic
- Ginger
- Spinach
- Bell peppers
- Broccoli
Mental Health
It is important to prioritise your mental health during the winter months. It is common to feel moody or sad when the days get shorter and the weather gets colder. Here are some tips to get the most enjoyment from the winter season.
- Stay Social
- You may feel inclined to isolate yourself inside during wintertime. Do your best to keep in touch with the friends and family that make you happy.
- Make the most of the daylight
- Waking up earlier may not sound appealing for some, but getting more sunlight can drastically increase your mood and even help with the effects of Seasonal Depressive Disorder. You don’t need to go outside to get these benefits. Try opening up your window shades for most of the day.
- Positive Self-Talk
- Go easy on yourself. It is completely normal to feel a dip in your mood during the winter months. Many positive things also come along with the winter season. Beloved holidays, seasonal treats, and snuggling up at home are all positive ways to enjoy the season.
If your sadness becomes overwhelming and you are losing interest in activities you once loved, don’t hesitate to seek help from someone you trust or online. You are not alone.
If you would like to learn more about anti-inflammatory foods that satisfy your cravings or other ways to stay comfortable and pain-free while on your period, explore our Care Hub Blog by clicking here.