Staying Healthy This Winter
Key Tips from the Space for Grace Podcast
As the chilly winds of winter begin to blow, many of us are bracing ourselves not only for colder weather but also for the seasonal health challenges that come with it. On the latest episode of Space for Grace, I share essential tips to help you maintain your physical, mental, and spiritual health this winter. Whether it's sleep, nutrition, exercise, or stress management, here’s how you can stay strong and healthy throughout the colder months.
1. Prioritize Sleep
Good sleep is your body’s natural defense against illness, and this becomes even more important in the winter. Aim for 7 to 9 hours each night. Here are several ways to improve your sleep quality:
Morning sunlight helps regulate your circadian rhythm, giving you a natural boost.
Sleep routine: Winding down with a calming activity—like journaling, reading, or sipping tea—prepares your body for rest.
Minimize screen time before bed or use blue light blocking glasses to reduce screen light disruption.
2. Focus on Nutrition
Winter is the time to fuel your body with nutrient-dense foods. I emphasize eating plenty of fruits and vegetables, especially those rich in vitamins to help boost your immune system. Shopping local and organic, when possible, can make a big difference.
If you can’t buy all organic, start with the Dirty Dozen, a list of produce most affected by pesticides. For added immune support, consider including supplements such as:
Vitamin C
Zinc
Vitamin D (especially with less winter sunlight)
NAC for liver detox and immune health
3. Stay Active
Even as temperatures drop, it's important to keep moving. Be intentional about exercising, whether that means heading to the gym or using at-home workouts. If you're looking for structure, I offer personalized coaching to fit your goals and schedule.
4. Manage Stress
Stress can weaken your immune system and overall health. A powerful way to combat stress is through breathing exercises, specifically the 4-7-8 method:
Inhale for 4 seconds through your nose.
Hold your breath for 7 seconds.
Exhale for 8 seconds through your mouth.
Practicing this simple technique can instantly bring your body out of the fight-or-flight mode and into a state of calm.
5. Take Care of Your Mental Health
Winter can be tough mentally, especially if you struggle with seasonal depression. I advise against isolation and encourage staying connected with friends, pursuing hobbies, and setting personal goals. It’s crucial to finish the year strong by continuing the daily habits that lead to personal growth.
Final Thoughts: Embrace the Journey Remember, achieving your health goals is not just about the destination but about cultivating a lifestyle that supports long-term well-being. By taking small, intentional steps in sleep, nutrition, exercise, and stress management, you can keep yourself physically and mentally strong through the winter months.
Be sure to check out the latest Space for Grace episode for more in-depth discussions on holistic health, and take these tips with you to stay healthy and thrive this winter season!
