What better time to focus on health and wellness than with the fresh start of a new year? With the winter months now upon us, it is essential that we do all we can to take care of ourselves - both mentally and physically.
Get Up and Get Active
It is no secret that it can be hard for our minds and bodies to adjust to the shorter days and freezing temperatures, but being active doesn’t always have to mean spending hours in the gym. The CDC recommends that “Adults should aim to get at least 150 minutes of moderate to intense activity a week.” Experts have seen a reduction in anxiety and blood pressure by those who implement exercise into their daily routine.
Taking your dog for a daily walk, shoveling snow, ice skating, playing a sport, stretching, dancing, doing chores, doing yoga - or even making a choice as simple as deciding to take the stairs - are all examples of workouts that contribute to staying active and getting our bodies up and moving. Fortunately, Tennessee has some of the most beautiful landscapes that can help make exercise feel less intimidating. For example, bundle up, grab a friend and spend the morning walking the trails at Radnor Lake or Smith Park. Having such beautiful sites in our backyard is something we should all take advantage of.
Nourish Your Body
In addition to exercise, diet is an important factor to consider when discussing health and wellness. According to Dr. Vesna Skul of the Comprehensive Center for Women’s Medicine, “Loading up on healthy fats, such as avocados, fatty fish, dark chocolate, chia seeds, whole eggs, extra virgin olive oils, nuts, and even cheese help beat winter fatigue.” All these foods are natural fats, which also act as natural anti-inflammatories, and can help alleviate joint aches and pains, enhance brain function and improve your mood.
Incorporating fiber into meals is also important because it can help to rebalance the sweet indulgences many partake in during the holiday months. Dr. Skul also recommends cooking with turmeric as it is known to help boost the immune system and helps benefit the heart. “Spicing your tea or coffee with cinnamon to prevent blood sugar spikes," "adding onions and garlic to sautéed and/or steamed dishes, have antibacterial and antiviral properties,” she says. Next time you’re walking down Main Street in downtown Franklin, you may want to consider stocking up on immunity boosting spices at Savory Spice Shop. Starting your morning with a shot of apple cider vinegar, ginger, and spices such as turmeric and cayenne can also work magic in the winter months. Herbal tea is another option that also serves as a great alternative to the sweet coffee drinks offered this time of year since it has several inflammation and immune health benefits.
Battling the Winter Blues
Seasonal Affective Disorder (SAD) is real and occurs in more people than you may think. The dark and cold days can take a toll on mental health, so it's important to do the little things that can help brighten the day. The Comprehensive Center for Women’s Health states, “Making sure you have plenty of me-time is not an indulgence, but rather a self-care necessity.” Staying well-rested and getting a good night’s sleep can also work wonders. The stress of the holidays can create a lasting effect on minds and bodies. Picking up a new hobby, listening to favorite songs, and surrounding yourself with people and things that make you smile are all small ways to try and help defeat the winter blues.
Benefits of Cold Weather
While getting out of bed in the morning is a dreaded moment for many - especially during the colder months - exercising in cooler temperatures can actually help boost your immune system. According to Loyola Medicine, Dr. Yaroslav Bodnar states, “Physical activity increases the production of immune cells and antibodies, helping the body defend against illnesses. Exposure to cold air during outdoor activities may also stimulate the production of white blood cells, enhancing overall immune function.”
When exercising, the body releases endorphins which help boost your mood. Exercising in winter months also helps to maintain heart health, including improving circulation, keeping a steady and reduced blood pressure, as well as enhancing our heart function.
Whether it be in the gym or the outdoors, in Middle Tennessee there are ample options for staying active both outdoors and indoors between Pilates studios, yoga studios, boxing classes, barre and strength classes, to name just a few.