As the cold temps take hold, we say goodbye to bright sunshine, warm breezes and wide-open spaces and say hello to our inside world filled with cozy spaces, dry, stagnant air & holiday sugar bombs.  With all these changes, how do we effectively stay well and balanced while we begin to transition into shorter and cooler days?

Despite my love for all things winter, these seasonal transitions can wreak havoc on our bodies and create internal dysfunction for our immune systems. What to do? Start TUNING into your body and LISTEN to what it needs.  Here’s a little clue…according to Chinese medicine beliefs, if we ingest too many cold and raw foods during this time – ie, the cold melons and chilled foods that make up the bulk of our diets in the summer months – we can put our bodies at risk for catching colds and flus.  

I always tell my clients it’s never one thing that you do…it’s always the combination of many behaviors that can help us to best prepare for the colder days ahead. Since we’re spending more time inside, it’s important to make sure the air you’re breathing is clean; that you’re hydrating well, you’re eating with the season and you’re getting adequate sleep to help you rest and restore your body.    

It’s now time to say goodbye to all those lovely summer foods rich in water and cooling to the body.  At the markets and stores, we’ll now be seeing more root vegetables, pumpkins and squash, lots of onions and garlic, pears, apples, pomegranates and citrus and our food menus will include more nuts and seeds and a wide array of warming herbs and spices.

As we are all doing our best to stay as strong and healthy as possible during this time, here are a few suggestions to add into your routine as the weather begins changing:

Bone Broth & Soup

If you haven’t jumped onto this craze yet, it might be time. It’s super easy to make, but it’s also readily available from a variety of retailers. I’m talking about grass-fed, bone broth. This is my go-to ‘liquid gold’ when I’m hungry for soup and looking for an extra, nutrient-rich food source. It’s full of protein, minerals (we’re often depleted of these during times of stress) and amino acids. It can improve your digestion, immunity, energy levels as well as improve our hair, nails and skin from the collagen in the broth.

Another favorite soup of mine is miso soup. It’s the yummy broth made from miso paste (fermented soy), with hot water, tofu, seaweed and scallions. It’s super nourishing and takes minutes to prepare. It’s full of good bacteria (probiotics) that will boost your immune system.

Warming Herbs & Spices

I LOVE ginger. I usually make a tea from fresh ginger root, a little honey (moistens the lungs and coats the throat; great for coughs) and hot water. If you want a creamy warm tea, add in a few splashes of coconut milk. Delish! Ginger has so many uses – it’s anti-inflammatory, protects the liver and can ease pain and cramps. I also toss grated ginger in as many recipes as possible, including stir fries, sauces, soups, etc. Carrot ginger soup is easy to make and oh so satisfying. Sauté onions and ginger, add in carrots and cook in broth for 20 mins, add in seasonings. Last step is to puree with a hand blender and top with fresh sage, pumpkin seed oil and pumpkin seeds for an extra boost of flavor.

Cinnamon is one of those warming spices that does so much to the flavor of drinks and foods. Ever notice that cinnamon is included in so many fall food recipes and of course is the centerpiece of pumpkin spice (cinnamon, cloves, cardamom, nutmeg, & ginger). It’s great in both sweet and savory dishes. I love it because it helps to balance blood sugar and is a wonderful, natural anti-inflammatory.

Meet the Alums

These wonder foods make everything you prepare taste great! Think of them as the building blocks for all your savory recipes. The alum family – garlic, onion, scallion and radish – are detoxifying, anti-inflammatory as well as immune boosting. While an apple a day does help to keep the doctor away, we would be remiss in not mentioning these garden variety powerhouse foods!  And yes, radish sprouts on top of anything gives your food a little more flavor and extra nutrition.  

Warming Baths

We love peppermint and eucalyptus oils since they’re included in many of our Equestrian Wellness personal care products.  If you’re feeling the onset of a cold /flu, sprinkle a few drops of each of these oils on the floor of your shower and steam away or simply add to a soaking bath. These special oils will help loosen up any phlegm and will warm your system.  We’re all seeking warmth…if you can’t take a bath, how about a foot bath?  Did you know that you have corresponding points on the bottoms of your feet to all your organs in your body?  My favorite foot bath includes two cups of Epsom salts, ½ cup of baking soda and 10-15 drops of organic lavender essential oil.  Super relaxing, warming and detoxifying.  If you’re feeling under the weather, add some eucalyptus oil to the mix.  If you don’t want to go to the hassle of preparing your own soaking mix, here’s a link to our soaking salts.  

Vitamin D

This magical vitamin has been upgraded in recent years from vitamin status to hormone! And research has told us that there is a direct correlation between our Vitamin D stores and a healthy immune system. Without sunlight, our stores of Vitamin D are depleted. The best way to get Vitamin D is from limited sun exposure…just 15 – 30 minutes a day can help you make this magical vitamin / hormone naturally. For those of us who don’t have an opportunity to catch some rays during daylight hours, a Vitamin D liquid supplement is best. Natural food sources of Vitamin D include fatty fish, beef liver, and egg yolks.

Air Quality

Avoid synthetic fragrances from plug ins and candles made with fragrance oils can wreak havoc on your indoor air quality.  Always choose organic essential oil candles and cleaning products.  Consider adding an air purifier as well as a humidifier to maintain an optimal humidity level in your home.  I sleep with a humidifier on my nightstand, so my skin and sinuses stay moist.  Humidifiers may help reduce the spread of colds and flus as well as soothe airways for your snoring bed companions.  FYI, certain plants such as snake plants, peace lilies and ferns will naturally humidify and absorb toxins inside your home.    

Hydration

Sometimes it’s difficult to pay attention to hydration in the cooler months.  The best approach is to include herbal teas and broths to your repertoire.  If you’re not familiar with tea, I suggest you begin to explore the wonderful world of herbal teas that offer a wide array of flavors, scents and healing benefits.  These warming beverages are soothing, calming and warming to the body and are the perfect way to add hydration to the body.  I always suggest clients get in the habit of warming water with a tea kettle first thing in the morning and filling a reusable vessel with your favorite drink.  I also love Pu-erh tea – a fermented Chinese tea that does have a caffeine, but it’s also rich in antioxidants and is said to have heart, digestive and brain health benefits.  It has a variety of flavors including floral, sweet, bitter, fruity, peaty, grassy, musky, herbal & earthy.  

Sleep

A good night’s sleep can solve so many things, including helping you to maintain a happy immune system!  While sleep habits can be affected by this shift into shorter days and colder temps, there are few things you can do to maintain good sleep hygiene.  

You may find yourself wanting to sleep longer during these colder months so do set a consistent schedule so you’re waking up and going to bed at the same times each day.  Remember to avoid bright lights before bedtime, avoid caffeine and alcohol, eat lighter after dark, and make your bedroom cool, quiet and most of all dark.  I like to suggest my clients get in the habit of creating a routine in the evenings which involves stepping away from electronics and phones, putting on relaxing music, journaling about your day, lightly stretching your body and meditating.