Tips For Staying Healthy This Winter
Tips For Staying Healthy This Winter
W I N T E R BLUES
Winter blues often hit us hard, and sometimes it’s extremely tough to get yourself out of those feelings, so I wanted to share with you, some great tips to help you get out of the “funk” and get you up and smiling again as you should be.
So, when your mood is falling as fast as the thermometer, these small changes can help boost your spirits.
#1-Nutrition beginning with Vitamin D
Known as the “sunshine vitamin”, our vitamin D levels drops significantly in the winter (especially where I live in the colder climate).
Vitamin D is critical for several core immune system functions. Having a vitamin D deficiency can affect nearly EVERY cell in your body, putting you at high risk for seasonal threats and low mood (aka SAD disorder).
Vitamin D function is optimal when Vitamin K2 is present. They work better when taken together.
The safe amount of IU says 200IU, I do not believe that is enough as 20-30min of sun (which is the optimal amount of Vitamin D) will give you around 30,000 IU!
I personally give my body more then recommend but do what is best for you and ask your doctor to check your level. 😉
Here is a great brand to check out: THORN
#2-Fruits & Veggies
Time to seriously amp up the colour, variety and amount of fruits & veggies. Nothing substitutes for a healthy diet.
We truly are what we eat!!!! I need to personally up this level up for me a lot more then I do, but Phytonutrients are the power behind those beautiful colours.
Increasing your intake of colourful plants also increases antioxidants, like vitamins C & A.
When the immune system is actively fighting a health threat, it can use much more vitamin C than during normal times. Crazy right?!
Vit A which is found in many foods like orange & green veggies, helps with vision, but also helps, immune function, skin and cell health, and reproduction. By helping with the skin health, vitamin A also supports health guy or intestinal health, since the intestines are a form of skin cell.
- Intestinal health is highly linked with immune health because about 2/3 of the immune system is in or around the gut!
- Zinc (found in foods like pumpkin seeds) in a mineral needed for the skin, gut & immune health.
When you are not feeling well, I would amp up your Zinc + vitamin C intake.
If you are anything like me…I have a hard time getting all my daily nutrients in one day…this is why I have chosen to take dōTERRA’s Lifelong Vitality Supplements, as these supplements are a SOLID GAME CHANGER and give you your daily dose of vitamins & minerals your body requires to maintain healthy immunity. The amount of sickness dropped in this home due to taking these is incredible. Everybody in this day and age needs to be taking supplements!!!!!
MULTI-VITAMINS – This is something literally EVERYONE needs to be taking.
#3-On Guard Protection
dōTERRA’s On Guard Blend is your Protective Blend. This blend has a mixture of some incredible Essential Oils to help protect and boost your immune system.
This oil is an ABSOLUTE must have oil in your house hold and must be used DAILY to actually make a difference.
I roll the On Guard Touch (pre-diluted with fractionated coco oil + safe for kids) along my kids spine and bottom of feet every single day before they leave the house. I also do this prior to bed time too.
For myself, I am either applying On Guard to my feet, or putting 1-2 drops in my water OR I I will take the On Guard soft gels to help protect my immune system. I also diffuse this oil a lot during cold and flu season.
The On Guard Protecting Blend line is INCREDIBLE!!!!!!
#4-Wash Your Hands
Super super important, make this a priority every time you walk in the door from being outside.
Washing your hands is the simplest, yet most important mechanism to maintaining a healthy immune system.
This is especially important when you are constantly exposed to the public placed full of people, touching things that may not be very clean.
I use dōTERRA’s On Guard as my base in my hand soap at home. I will share the recipe below if you have yet to make this yourself 😉
Toxic Free Foaming Hand Soap
~Foaming hand soap dispenser
~1tbsp fractionated coconut oil
~2tbsp Castille Soap
~10-15 drops essential oil (OnGuard)
~Fill the rest up with H20
*you can add a few drops of lemongrass in it too which adds a yummy smell too, or any other essential oil of your choice
This is something I know we could all use a little more of. Did you know insufficient sleep is an immune suppressant?
Plan to get at least 7-8 hours, more for kids and teenagers and more if you are not feeling feel. Also, a tip to get a better sleep is to make sure you are not near electronics an hour or two before bed. You will have a much better sleep that way. Try to help shut your brain off and either do some reading, have a bath, or some other activity that doesn’t involve a phone or TV before bed.
There are many beautiful essential oils you can use to help support your sleep. Ask me and I can set you up with a protocol for your desired needs.
A few of my favorite evening time oils include:
- Serenity Restful Blend
- Balance Grounding Blend
Here are some tips to help promote a restful sleep!!!
- Lower the lights
- Turn off technology
- Turn on soft music
- Turn on Himalayan Salt Lamp (himalayan salt lamps claim that the negative salt ions released by heating can boost blood flow, improve sleep, increase levels of serotonin in the brain, and calm allergy or asthma symptoms
- Turn on the diffuser (my fav evening blends include, Serenity (Restful Blend), Balance (Grounding Blend)
- Have a bath with 1 cup of Epsom salts and add essential oils to it, we enjoy Lavender baths, other great oils for relaxing include,Roman Chamomile, Vetiver, Frankincense, Myrrh, Cedarwood, and the list keeps going.
- Sleep early (it is SO important to get a full nights rest)
- Read a book before bed & use your oils!!! Copaiba is my current favourite oil to use on myself for sleep, 1 drop on my foot and it’s good-night!
- Have your kids create their own sleepy time roller and apply to bottom of feet nightly before bed. Miss Mila’s Sleepy time Blend includes lavender + cedarwood.
Exercise is a great way to keep yourself in check. Countless benefits come from regular exercise, including helping to regulate blood sugar, cortisol, and other chemical messengers. These benefits make for a healthier, more robust body & immune system. Recommended physical activity is at least 3 days a week for a minimum of 30 minutes, this can include walking, interval or strength training, aerobics, etc. Find something that works for you.
I love walking! I get outside almost daily for a 30min walk and it helps me SO much, physically and emotionally.
– Let today be the start of something new
#7-Relax & Meditate
Cortisol is one of the main stress hormones and is another immune suppressant. Meditation and deep breathing are great ways to de-stress. There are so many amazing essential oils like all of our “Mood Management” oils (like Balance + Serenity) + our “Emotional Aromatherapy” line as well as our “Meditation/Yoga Collection” that can help and support you for full relaxation & get you into the zone for meditation.
Here is an great APP to try if you are a beginner to meditation: HEADSPACE
LIMITED TIME – WINTER PROTECTION KIT (avail Feb 2020 only)
This special, limited time only collection is curated with our favorite protective products.
The Winter Protection Collection includes:
• Petal Diffuser
• Easy Air, 15 mL
• Copaiba, 15 mL
• Rosemary, 15 mL
• Manuka Touch, 10 mL
• Litsea, 15 mL
Collection Cost: CAD $180.00 (Wholesale)
This collection is only available while supplies last