Here is a naturopathic approach to enhance your well-being during winter, supporting your immune system, energy levels, and mental health using natural and simple solutions.
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In the winter, our bodies are subjected to various influences that can impact our overall well-being, including our immune system, energy levels, and even our mental health.
The Immune System
In winter, the body is often exposed to a number of viruses, including those responsible for colds, flu, and other respiratory infections. The immune system becomes particularly active in fighting these invaders. However, temperature variations, lack of sunlight, and holiday-related stress can temporarily weaken the immune system. It is essential to maintain a healthy lifestyle in winter by eating a balanced diet, staying hydrated, and avoiding excessive stress to support the immune response.
Citrus Fruits: : Citrus fruits such as oranges, grapefruits, lemons, and mandarins are rich in vitamin C, an essential nutrient to strengthen the immune system.
Berries: Berries like strawberries, blueberries, raspberries, and blackberries are rich in antioxidants and vitamin C, which can help support the immune system.
Garlic: Garlic is known for its antiviral and antibacterial properties. It also contains sulfur compounds that can strengthen the immune system.
Ginger: Ginger has anti-inflammatory and antioxidant properties. It can help stimulate the immune system and fight infections.
Turmeric: Turmeric contains an active compound called curcumin, which has anti-inflammatory and antioxidant properties. It can support the body's immune response.
Spinach: Spinach is rich in vitamins A and C, as well as antioxidants. It can help strengthen the immune system and maintain overall health.
Probiotic Yogurt: Yogurt containing probiotics, such as lactobacilli and bifidobacteria, can promote a healthy immune system by supporting gut health.
Almonds: Almonds are an excellent source of vitamin E, a powerful antioxidant for the immune system.
Leafy Green Vegetables: Leafy green vegetables like spinach, kale, and collard greens are rich in vitamins, minerals, and antioxidants that can support the immune system.
Fatty Fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties and can support the immune system.
Winter Fatigue and Seasonal Depression
The shorter days and longer nights of winter can affect our circadian rhythm and biological clock. This can lead to increased fatigue and a desire to sleep more. Winter fatigue is often linked to reduced exposure to sunlight, which can disrupt melatonin production, a hormone that regulates sleep. To combat fatigue, it's important to maintain a regular sleep routine, get as much natural light as possible, and engage in moderate physical activity.
Chamomile (Matricaria chamomilla): Chamomile is famous for its soothing and relaxing properties. It can help reduce anxiety and promote restorative sleep.
Valerian (Valeriana officinalis): Valerian has long been used as a natural sedative. It can help reduce insomnia and improve sleep quality.
Lemon Balm (Melissa officinalis): Lemon balm has calming properties and can help relieve stress and agitation, promoting sleep.
Passionflower (Passiflora incarnata): Passionflower is known for its relaxing properties and may be helpful in combating insomnia caused by anxiety.
Lavender (Lavandula angustifolia): Lavender has a soothing scent and can be used in tea or as an essential oil to promote relaxation and sleep.
Lavender (Lavandula angustifolia): Lavender essential oil is one of the most popular oils for promoting sleep. You can use it in a diffuser, add a few drops to your pillow, or dilute it in a carrier oil for a relaxing massage.
Roman Chamomile (Chamaemelum nobile): Roman chamomile essential oil has calming properties and may be beneficial in reducing anxiety and promoting peaceful sleep.
Ylang-ylang (Cananga odorata): Ylang-ylang has a sweet floral scent and can be soothing for the nervous system. It can be used in a diffuser or diluted for massage.
Incense (Boswellia carterii) : Incense essential oil has relaxing properties and can help calm the mind before bed. It is often used in a diffuser.
Mandarin (Citrus reticulata): Mandarin essential oil has a gentle scent and can help relax and soothe. It can also be diffused in the room before bed.
Seasonal Affective Disorder (SAD), also known as Seasonal Affective Disorder (SAD), is a mood disorder that typically occurs in winter due to the lack of sunlight. It can cause symptoms such as sadness, fatigue, loss of interest and pleasure, and an increased craving for carbohydrates. To combat SAD, it is recommended to get exposure to daylight, engage in regular physical activity, maintain positive social interactions, and, in some cases, consult a mental health professional.
In winter, eating habits tend to change, with a preference for warm and comforting dishes. It is important to maintain a balanced diet rich in vegetables, fruits, lean proteins, and healthy fats to support immune health and energy.
Ginseng: Ginseng is an adaptogenic plant that can help increase stress resistance, improve concentration, and boost mental energy. It is available as a supplement in capsules or powder.
Rhodiola: Rhodiola is another adaptogenic plant known for its energizing properties and ability to reduce fatigue. It can help improve both physical and mental endurance.
Spirulina: Spirulina is a nutrient-rich algae, including proteins, vitamins, and minerals. It can help boost energy and strengthen the immune system. Spirulina is available in tablet or powder form to be mixed into smoothies.
Acerola: Acerola is a natural source of vitamin C, an essential nutrient for energy and immune system function. Acerola tablets or powder can be added to water or juice.
Green Tea: Green tea is rich in antioxidants and contains natural caffeine. It can help improve mental alertness and provide an energy boost. Moderate consumption of green tea is recommended.
Coconut Oil: Coconut oil is a source of medium-chain fatty acids, which can provide a quick energy source to the brain and body. It can be used in cooking or added to smoothies.
Maca: Maca is a plant native to Peru, known for its energizing properties and ability to help manage stress. It is available in powder or capsule form.
Iron-rich foods: Make sure to consume enough iron-rich foods, such as leafy greens, legumes, and nuts, as an iron deficiency can lead to fatigue.
Vitamin D intake: Vitamin D, often referred to as the "sunshine vitamin," is crucial for various body functions. It helps with calcium absorption, contributes to bone health, strengthens the immune system, supports cardiovascular health, and plays a role in mood regulation. Vitamin D is a fat-soluble vitamin that can be synthesized by our body through sun exposure and certain biochemical processes.
Sun exposure: The first step in vitamin D synthesis occurs when our skin is exposed to ultraviolet B (UVB) rays from the sun. When UVB rays penetrate the skin, they interact with a compound called 7-dehydrocholesterol, present in skin cells.
Skin activation: Under the effect of UVB rays, 7-dehydrocholesterol undergoes a photochemical transformation and is converted into pre-vitamin D3, also known as cholecalciferol.
Migration to the liver: Pre-vitamin D3 is then transported via the bloodstream to the liver.
Liver conversion: In the liver, pre-vitamin D3 undergoes an enzymatic reaction to become calcidiol, also known as 25-hydroxyvitamin D. This form is biologically inactive but circulates in the blood until it reaches the kidneys.
Renal conversion: In the kidneys, calcidiol undergoes a second enzymatic reaction to become the active form of vitamin D, called calcitriol or 1,25-dihydroxyvitamin D. It is this active form that impacts various biological functions in the body.
Calcitriol (active vitamin D) plays a crucial role in regulating the intestinal absorption of calcium and phosphorus, promoting bone mineralization and bone health. It is also involved in regulating the immune system, cardiovascular system, and muscle function.
It is important to note that sun exposure is the primary source of vitamin D for most people, but the synthesis of vitamin D in the skin can vary due to various factors such as skin pigmentation, geographic latitude, time of day, season, and sunscreen use. Therefore, some individuals, especially those living in areas with limited sun exposure during winter, may need vitamin D supplements to maintain adequate levels. A diet rich in vitamin D sources, such as fatty fish, eggs, and dairy products, can also contribute to vitamin D intake.
In Quebec, as in many high-latitude regions, the importance of vitamin D supplementation is well recognized. The recommended dosage may vary depending on age, sex, and individual health conditions.
Infants (0-12 months): 400 to 1,000 IU (international units) per day. It is common to give a drop of vitamin D supplement to infants to meet their needs.
Children (1-18 years): 600 IU per day. Vitamin D needs in children vary based on their age and sun exposure.
Adults (19-50 years): 600 IU per day. Adults, particularly those with limited sun exposure, may require a higher dose.
Older adults (50 years and older): 400 IU per day. Older individuals often need more vitamin D to maintain good bone health.
In conclusion, the winter season brings its own set of challenges for our overall well-being, whether in terms of immune system health, energy levels, or mental health. However, a naturopathic approach focused on nutrition, sleep habits, medicinal plants, and essential oils can provide valuable support to navigate this demanding season.
By taking care of our immune system with a nutrient-rich diet, avoiding excessive stress, and adopting healthy lifestyle habits, we can strengthen our resistance to winter infections.
To combat fatigue and seasonal depression, it is important to maintain a balance between daylight exposure, quality sleep, and regular physical activity. Herbal teas and essential oils can also play a calming role in the pursuit of restorative sleep and balanced mood.
Finally, let us not forget the crucial importance of vitamin D, especially during the winter months in Quebec. It is essential for our bone health, immune system, and many other vital functions.
In short, by adopting a holistic approach and being proactive in our diet and lifestyle, we can maintain an optimal level of well-being throughout the winter and approach the season with energy, vitality, and serenity. Take care of yourself and your health because you deserve it.
—
Emma Brazeau-Legault
