Now that the crisp winter air has arrived, it's time for us outdoor mamas to dive into the season of winter wellness. Instead of worrying about the usual round of sniffles and coughs, let's switch things up a bit and gear up for a winter that's both healthy and active.
Our goal isn't to dodge every bug but to roll with the winter punches, staying resilient and active while looking out for our loved ones—especially those who need a bit more TLC during this time.
As I ponder the various "loads" on my body, I'm reminded that supporting our natural immunity is about lightening the load elsewhere. It's not the season to indulge in foods that might not agree with us or skip out our regular workouts. Instead, let's give our immune system the space it needs to work its magic.
Top Tips for Increasing Winter Wellness
While we can't escape every winter sniffle, we can make this season one of winter wellness for ourselves and those we care about. Give these tips a whirl, and let's make this winter one to remember—for all the right reasons!
1. Sip on Winter Wellness: Hydrate naturally by sipping on water. I swear by my trusty Klean Kanteen water bottle—it is the one item that travels EVERYWHERE with me. Aim for a water intake of 1 oz per kg of body weight, adjusting as needed for pregnancy, exercise, or your caffeine/alcohol cravings.
2. Move and Groove: Keep the winter blues at bay by staying active. Whether you're hitting the gym or bundling up for a frosty hike, aim for at least 150 minutes a week of a mix of cardio and strength training.
3. Freshen Up Your Plate: Revamp your diet with seasonal goodness. Don't stress about elusive items—go for what's in season. And don't overlook frozen fruits and veggies; they're like little nutrient powerhouses. Picture your plate: 1/4 protein, 1/4 starch, and half filled with veggies.
4. Toast with Mocktails: Swap out cocktails for cozy mocktails during the holidays. It's a fun way to avoid overindulging, and you might just discover some tasty new favourites. Consider throwing in a couple of "no alcohol" days each week.
5. Nourish Connections: Fill your cup with quality time spent with family and friends. Combat winter loneliness by scheduling regular phone calls or coffee dates throughout the week.
6. Stock Up for Wellness: Arm yourself against winter bugs by stocking up on essentials. Pop those multivitamins and don't forget your vitamin D, probiotics, and B vitamins. Keep vitamin C and zinc handy, along with herbs like elderberry and echinacea—known winter warriors.
7. Winter Wellness Vaccines: Take advantage of the available vaccines, like the flu shot and the COVID booster, for an extra layer of protection.
8. Keep it Clean: Embrace good hygiene habits. Wash those hands regularly, teach the kiddos to cough into their inner elbows, and if you're feeling under the weather, don't hesitate to take a sick day.
9. Hygge Relaxation: Embrace the Danish concept of hygge, creating a cozy and inviting atmosphere. Light candles, snuggle up with warm blankets, and indulge in simple pleasures. Hygge promotes a sense of comfort and well-being, making winter evenings a time to look forward to.
Nurturing Mental Wellness for Outdoor Mamas
As winter settles in, it's not only our bodies that need extra care; our minds crave attention too. The colder months can sometimes bring about feelings of isolation and stress, making it crucial for outdoor mamas to prioritize mental wellness.
1. Mindful Morning Moments: Start your day with intentional mindfulness. Before the hustle and bustle ensue, take a few minutes to savor your morning coffee or tea. Be fully present in the moment, relishing the warmth and comforting aroma. This simple act sets a positive tone for the day ahead.
2. Nature Connection Meditation: Bundle up and head outdoors for a nature-inspired meditation. Find a quiet spot, whether it's your backyard or a local park, and focus on the sounds of nature. Listen to the rustling leaves, the chirping birds, or the gentle fall of snow. Connecting with the natural world can be a powerful antidote to winter blues.
3. Indoor Yoga Retreat: Bring the calm indoors with a rejuvenating yoga session. Even if you're new to yoga, there are plenty of beginner-friendly routines available online. Set aside a cozy corner, roll out your yoga mat, and let the gentle stretches and mindful breathing transport you to a place of serenity.
4. Evening Reflection and Gratitude: As the day winds down, take a moment for self-reflection. Consider what brought you joy or challenged you. Jot down a few things you're grateful for, fostering a positive mindset. This practice can be particularly uplifting during the darker winter days.
5. Stress-Relief Breaks: Incorporate short stress-relief breaks into your routine. Whether it's a quick walk around the block, a brief deep-breathing exercise, or a moment of silent meditation, these breaks can help reset your mind and alleviate tension.
6. Digital Detox: Allocate specific times in the day for a digital detox. Turn off notifications, disconnect from screens, and embrace moments of quiet. Use this time to engage in activities that bring you joy, whether it's reading a book, listening to music, or taking a hike.
Prioritizing your mental wellness is not only beneficial for you but also contributes to a harmonious and positive environment for your family. Experiment with these practices and tailor them to suit your preferences, gradually weaving them into your winter routine for a more mindful and stress-free season.
