Winter Wellness
Winter always feels so long to me and I find there can be a big difference in our mood between the winter and summer months, especially as the days are shorter with less hours of daylight. Seasonal affective disorder can occur when signs of depression begin, and stress has been shown to lower our productivity. It is important to take care of ourselves during these months so that our personal and professional life doesn’t suffer. Since living through a global pandemic which has restricted us from jetting off anywhere exciting or exotic, we need to try and appreciate more of what we have around us. There are different resources we can try to help us feel happier, maximise our mood and boost performance. Please read below for some inspiration to help you stay motivated and on track for health this season…
MINDFULNESS
To add mindfulness into your day, focus on the present moment bringing acts of intention and connection with yourself and others. This can help distract you from feeling depressed by getting out of any negative thought patterns, turning your attention towards yourself and others. Try meditation which can help destress you, deep breathing exercises for mental clarity and aromatherapy which helps reduce anxiety and brighten your mood. My health and wellness workshops are starting in April please tune in to find out more Workshops | Zen Pamper I will be sharing ideas online via Zoom to help make positive lifestyle changes to boost immunity, create a calming atmosphere at home and make healthier choices. I also offer Aromatherapy workshops and Mindful Art and share some great creative ideas to lift your mood and senses.
SKIN
Be kind to your skin. Our skin is the largest organ on our body, and we need to take care of it. The cold air and low humidity levels in winter can cause our skin to become dry as this sucks the moisture out of it. We usually turn up the central heating in our homes to compensate the cold weather and our skin can often end up a dry state, consider using a dehumidifier to help add more moisture to the air. We also need to put our focus on protecting our skin from the inside, as well as the outside, for inner health and outer beauty. Supplements are another way to give our health an extra boost as well as drinking plenty of water. To protect our skin, limit showers and baths to no more than 10 minutes and use warm not hot water. Try body brushing which removes dead skin cells and boosts the lymphatic system, helping to remove toxins from the body. Apply a body oil before rinsing off in the shower and pat your skin dry. For more inspiration look out for my Virtual Spa workshops where I will demo a great skin care routine for you to follow at home Workshops | Zen Pamper
MOOD
To help raise your spirits, stay socially engaged and physically active. Watch for signs of depression such as low energy, mood, overeating and sleeping, try and avoid getting into bad habits, especially during lockdown. Veg out the right way with healthy eating, shop for colourful, healthy in season fruit and vegetables. These have plenty of nutrients, antioxidants and fibre that increase energy and keep winter weight at bay. More colours mean more micronutrients, which are the essential vitamins and minerals that we need for development, well-being, and disease prevention. Eat foods such as berries which are high in antioxidants and fish for omega 3 and keep carbohydrate food like white bread and pasta to a minimum. Fill your plate up with dark leafy veg or take extra supplements to make sure you’re not lacking in essential vitamins. I’m an independent consultant for Neals Yard Organic and recommend their supplements and products. NYR Organic UK
EXERCISE
When the weather permits winterise your exercise and make use of the most beautiful sunny winters days. Try walking, jogging, and cycling these are all great cardio activities all year round. Another option when it’s cold and icy outside is to bring your workout indoors; I can recommend Pilates with Sam @pilateswithsamslatter which is a nice way to work out and socialise with others online or find a local fitness group that fits in with your lifestyle. Group Fit Gloucester @groupfitglos are great for local classes and run daily virtual classes and one to one in person Personal Training. Or you can download a mobile app such as map my fitness to keep you on track.
LIGHT
If you find yourself getting a bit bad tempered as winter progresses, lacking energy, or oversleeping try light therapy with a UV lamp which can help boost mood. Light therapy is based on the fact that certain light wavelengths have beneficial effects on individuals. Using an Aroma Diffuser to create a calming atmosphere at home can also help uplift your mood with essential oils. Diffusing a blend such as eucalyptus and lavender not only smells great but also helps clear the air of germs. By choosing to exercise outdoors this will encourage you to get out more and put the D in your diet. Vitamin D is made in our bodies after exposure to the sun, it’s not uncommon for people to be Vitamin D deficient in winter. If you’re low, you may benefit from a supplement. The body can make vitamin D when it’s exposed to sunlight, but production often drops in winter, to compensate get plenty of vitamin D from food such as fish, seafood, red meat or take extra supplements. NYR Organic UK
SLEEP
Try to keep a regular sleep schedule. Our Circadian Rhythm (sleep wake cycle) is regulated by the hormone melatonin which is released in response to light. Exposing yourself to too much light at night such as that emitted from computer screens, tv screens or electronic devices inhibits the release of melatonin which decreases sleep quality and quantity. This makes us feel sluggish and tired the next day. Get up and go to bed at the same time of day regardless of the season. Restrict computer use and mobile phones at night and consider a melatonin supplement to help with problems sleeping. Relaxation is beneficial to a good night’s rest, read a book before bed or do a night-time self-care routine such as taking a bath. Try Epsom salts or a milk bath which can help detox the body, soothe the skin enabling you to drift off more easily. NYR Organic UK
I hope you’ve enjoyed reading this and have gained some insight into creating new habits. Remember consistency is key with anything new to achieve lasting results. Look out for my next online workshop Aromatherapy for Spring Wellbeing Guide on Friday March 5th at 8pm and my Virtual Spa evening Radiant Glow on Friday March 26th at 8pm. Workshops | Zen Pamper and weekly postings on Instagram @zenpamperco & Facebook – Zen Pamper-Co
Thank you for reading 😊