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Self-Care Tips for Winter

Self-Care Tips for Winter

This time of year can be overwhelming with all of the hustle and bustle, busy schedules and social engagements. Add in a pandemic and keeping a good mindset while taking care of our health can seem completely unattainable. Thankfully, there are many things you can do to support your mental health.

Mindful Breathing: Research shows that mindful breathing can help to lower blood pressure, boost immunity and bring about a state of calm. The next time the world feels like it’s spinning around you, simply breathe in for a count of 4, hold for a count of 4 and exhale for a count of 4. A few rounds of this small can improve your energy, shift your mind set and set you up to better take on the day.

Adequate Sleep: Periods of prolonged stress can have a negative impact on our body, mental health and even sleep. To adequately support your sleep during this time some key nutrients may be helpful. Magnesium in particular is used in excess by the body during times of stress. Try supplementing at bedtime to help relax tense muscles and bring you into a dream state. L-theanine, an amino acid that is naturally occurring in tea, can temporarily promote relaxation and support a longer, more restful sleep. It also helps promote alpha brain waves, which are present during the REM sleep cycle.

Balanced Eating: Of course, eating a well-balanced diet that is rich in nutrients can have a direct effect on how you’re feeling. Since sometimes this is easier said than done there are some key nutritional hacks to help keep you on track. Antioxidant-rich green foods and supplements may help to naturally alleviate exhaustion while improving overall well-being. Protein powders and powdered bone broths make maintaining adequate protein easier which can help improve energy and satiety. Lastly, ensure you are reaching for some form of healthy fat with each meal or snack. Healthy fats help to keep blood sugar balanced and maintain energy while being essential in supporting healthy mood balance. We like including MCT oil, nut butters or even omega-3 rich fish oil supplements as part of our daily snacks.

Effective Exercise: We all know exercise is key to good health. Did you know the type of exercise and frequency can have a significant impact on your mood and even immunity? With recent restrictive measures it has been difficult to maintain our typical fitness routines. It’s important to note that in order to support good mental health, you don’t have to necessarily sweat it out on the treadmill. In fact, low impact exercise like walking or yoga can have the greatest impact on your mental health. Connecting with your body in a mindful way can help ease stress while impacting your physical performance too.

We hope these strategies can help support you during this unique holiday season. For more self-care strategies, healthy recipes and wellness tips please check out our Wellness Guide. Additionally, more resources and supplement ideas to support your mental health can be found here.


About the Author: Health First Network

“Health

Health First Network is Canada’s leading membership group for independent health & wellness retailers and the exclusive supplier of the premium Health First supplement brand. There are over 130 independently owned and operated retail Members across the country. Learn more at healthfirstnetwork.ca.