Courtesy North Country Holistic Care Center
As we move through fall into winter and get our homes and cars ready for the rigors of this beautiful but sometimes challenging season, it is important to take time to “winterize” ourselves as well.
Traditional Chinese medicine and other healing traditions view the change of season as a taxing time for the body (and sometimes the spirit). These traditions tell us that body defenses are down. This makes us more vulnerable to illness and depletion. Attention to self care is considered to be particularly important and includes emphasis on measures that will sustain our health through the fall and winter.
Careful nutrition. “Let food be our medicine and medicine our food,” said Socrates and it couldn’t be more true. A diet rich in fruits, vegetables, whole grains and the culinary spices and herbs supports all the important functions of the body and is important to support the immune system through the change of seasons. As winter approaches, the Chinese and Ayurvedic traditions tell us that it is important to eat more warming foods and to avoid or reduce cold and raw foods.
Soups, stews, curries, chili and warming spices such as ginger and turmeric are therapeutic as well as delicious. These foods supply us with the energy we need and are fabulous at supporting our immune system. Dairy, particularly cold dairy such as ice cream, is best avoided or kept to a minimum during the colder months. It is also important to determine if you have undiagnosed food sensitivities or allergies, as these foods can have toxic effects on the body and burden the immune system.
Adequate rest. Rest becomes more important as our bodies adjust to the changing day length. Although the requirement for sleep varies somewhat with the individual, seven to eight hours is adequate for most adults, with children and teens requiring about 10 hours. It is through sleep that every cell in our body is renewed.
Try to establish a regular bedtime. In general, earlier to bed and earlier to rise is a good rule of thumb. Reducing exposure to bright lighting in the hours before bed allows our bodies to prepare for sleep. Our systems can become confused by late evening exposure to the bright lights of TV, cell phone and computer screens.
It is important to sleep in total darkness in order for the important hormone, melatonin, to be released. Lack of melatonin has been linked to a number of health problems including breast cancer. Minimizing disturbing stimuli such as violent TV shows or movies close to bedtime is beneficial.
A warm bath before bed can be helpful as well. If you have difficulty sleeping there are herbal and homeopathic remedies that can be helpful. In general, prescription sleep agents are to be avoided except for short-term use to reset the sleep cycle. These agents tend to be habit forming and research indicates that the quality and pattern of sleep is not normal. Herbal remedies and guided relaxation can be effective and healthier alternatives.
Managing stress. Our lives tend to be busy and crowded with responsibilities Stress affects all ages, from children who must cope with an increasingly full schedule of classes, sports and social activities, to parents who often juggle home, business and the pressures of parenting. Add the rush and hectic pace of the holiday season.
How do we defuse? One important action to remember is to put ourselves on the list. If we don’t care for ourselves, we won’t be able to care for anyone else. Think about what nurtures and recharges you. It may be a walk outside, dinner and a movie, time spent in prayer or meditation, a massage or facial. Make a list and aim to include “rechargers” in your week. Acupuncture can be a very effective de-stressor.
Exercise. It is a crucial part of self care. We are fortunate enough to live in an area that offers opportunity for indoor and outdoor activities. Exercise should not be done to exhaustion. Research shows that overly strenuous exercise actually accelerates aging. Moderate exercise–in the range of about 30 minutes of brisk walking daily–and some form of resistance training twice weekly, gives the benefits of exercise with a minimum of body wear and tear.
Getting outside in the light helps prevent seasonal affective disorder, or the “winter blues.” It is also important to have your vitamin D level checked. It may be at the root of seasonal affective disorder and is crucial for proper functioning of the immune system.
Detoxify. Unpleasant as it is to contemplate, we are surrounded by toxins in our air, food, water, household products, skin care products and through a new form of pollution, EMF (electromagnetic frequency) waves from cell phones, microwaves and other electrical appliances.
It is vital to our well being to minimize toxic exposure. Choose organic, minimally processed foods whenever possible. Familiarize yourself with the foods that carry a high toxic burden due to pesticide residue, such as berries and potatoes, and foods that are generally okay to eat in non-organic form, such as broccoli and bananas.
The Environmental Working Group, www.ewg.org is a website with a wealth of information on avoiding environmental toxins. There is a link to the “cosmetic safety database” where you can look up virtually any soap, shampoo or skin care product to see what is in it and what the dangers are. You can then make informed choices regarding the products you choose .
Fall and winter can be wonderful seasons of connection with family, friends and important traditions. It can also be a time of reflection, restoration and renewal. Simple, consistent attention to mind, body and spirit ensures that we will greet spring invigorated, energized and ready for the miracles of the season.
MacDonnell, M.D., offers individualized, integrative approach to wellness at North Country Holistic Care Center in Glens Falls.