Let's talk about winter wellness (a guide to beat the blues)

Episode #215: Let's talk about winter wellness (a guide to beat the blues)

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In this episode, I dive into the importance of importance of aligning with winter to optimize your energy and mood so winter no longer feels like something to be afraid of. 

Plus, I chat about how you can do this through my 7 pillars of wellness. You'll learn tips for how to make adjustments in several areas of your life. I also share a heartfelt testimonial from a client who has made remarkable progress in her health journey through a gentle, personalized approach.

Join me as we explore ways to reclaim your energy and vitality, and discover how you can reconnect with nature and your authentic self this winter!

Embracing the Winter Transition

As we recently marked the winter solstice on December 21st, we find ourselves in a season where darkness outweighs daylight. However, as we move past the solstice in the northern hemisphere, we begin to notice the gradual return of light, gaining about 1 to 2 minutes of daylight each day. This change is subtle near the equator but becomes more pronounced at higher latitudes. By the time we reach the spring equinox around March 20 or 21, we can expect to have gained approximately 2 to 3 hours of daylight since the solstice.

Winter is often perceived as a time of dormancy, a necessary pause that allows for the rebirth of spring. Embracing this seasonal transition can help us maintain our well-being and appreciate winter for what it offers, rather than dreading its arrival.

Many women express concerns about navigating winter, especially in colder climates. The fear of depression or Seasonal Affective Disorder (S.A.D.) is common as daylight diminishes. Those affected may experience persistent sadness, a loss of interest in activities, cravings for comfort foods, and increased fatigue, leading to feelings of isolation. It’s essential to recognize that you’re not alone in this experience; the long, dark days can indeed feel overwhelming.

This shift in mood is partly due to the lack of natural light, which can disrupt our internal clocks and affect mood-regulating hormones. How we engage with each season influences our experience of the next. Winter encourages us to slow down, similar to nature, which also enters a period of rest. Trees conserve energy by shedding their leaves, and we too can benefit from embracing a more restful approach during these colder months.

What if we viewed winter as a time to conserve our energy? Instead of resisting the darkness and cold, we could accept and embrace this season. Acknowledging that winter brings different needs can lead to a more positive experience.

In Chinese medicine, winter is associated with the kidneys, which are seen as the root of life and energy. This season encourages introspection and resource conservation, mirroring the natural world. The cold and darkness invite us to rest and reflect, aligning with the kidneys' role in maintaining balance and supporting our energy reserves.

Winter is also a time for nourishing our bodies, resonating with the kidney's association with the water element, which symbolizes sustenance and replenishment. By focusing on warm, nourishing foods and restorative practices, we can enhance our well-being during this time. Understanding this connection can help us fully embrace winter and support our health holistically.

Rethinking Seasonal Health with the 7 Pillars

In my last episode on rethinking thyroid health, I shared how we can enhance our approach to well-being through my seven pillars of health. Today, I want to delve into how we can work with each season to optimize our health strategies.

A Quick Reminder of the Seven Pillars:

1. Sun/Light
2. Water
3. Air/Breath
4. Food/Nourishment
5. Movement
6. Community/Connection
7. Purpose/Embodied Self

These pillars are fundamental to our health and well-being. Each one interacts with minerals, microbes, and mycelium, as well as seasonal cycles, to create a holistic approach to health that is rooted in nature’s ecosystem. By understanding and applying these principles in alignment with the seasons, we can cultivate a more balanced and effective health journey.

Staying Hydrated This Winter

Water
Winter is the season where the water element is most dominant. However, staying hydrated during this time can be challenging, especially with indoor heating and dry air. Here are some insights and tips to help you adapt to the seasonal changes and maintain proper hydration.

Tips for Hydration:

1. Monitor Your Fluid Intake:

   • Enjoy herbal teas, remineralized water, or broths to stay hydrated and warm. Incorporate hydrating foods such as soups and steamed vegetables.
   • Make sure you're drinking enough water—structured water is particularly beneficial as it’s more easily absorbed by the body. Avoid demineralized water with chemicals to keep your body balanced and energized. If you don’t have a shower filter yet and your water contains chlorine, consider adding one to your holiday wish list!

2. Limit Dehydrating Drinks:

   • Be cautious with caffeine and alcohol, as they can lead to dehydration. Aim for light yellow urine as a sign of proper hydration. Setting alarms can help remind you to drink water regularly. Personally, I aim to consume about one quart by 10 AM, 2 PM, and 6 PM each day, which can include teas and bone broth.

3. Use a Humidifier:

   • Adding moisture to the indoor air can counteract dryness from heating systems. An essential oil diffuser can also enhance the atmosphere in spaces where you spend a lot of time.

4. Mind Your Showers:

   • Opt for lukewarm showers to prevent skin dehydration, which can be exacerbated by hot water.

5. Reduce EMF Exposure:

   • Take breaks from electronic devices and hydrate during those times. I had an insightful conversation with EMF expert Brian Hoyer, who shares practical tips for reducing EMF exposure. You can listen to our discussion here.

By understanding how dry air affects your body and being proactive about hydration, you can maintain your health and well-being throughout the winter season.

Air/Breathe

Fresh air is a vital component of our well-being, especially in winter. Even if it’s chilly outside, immersing yourself in nature for a brisk walk can do wonders. Simply breathing in fresh air can invigorate you and clear your mind. If you can find a nearby park or natural space, that’s even better!

However, indoor air can present challenges during winter, often becoming too dry. This may require you to implement strategies to increase humidity in your home, alongside a different approach to hydration.

Movement is also essential during this season, but the focus should be on recharging rather than overexerting yourself. While winter is a time for less intense activity, it’s still important to move every joint daily.

Grounding in Winter
Consider incorporating grounding practices like foot reflexology. I often think of kidney flow movements, as our kidneys—located in the back of the body—play a crucial role in our overall health.

Movement doesn’t have to be intense; gentle activities like yoga, stretching, dancing, tai chi, or qigong can boost your energy and improve your mood. Moreover, adopting a breathing practice can deepen your breath and strengthen your abdominal muscles. Complete exhalation helps empty the lungs by contracting them, emphasizing the importance of breath in our lives. As a yoga proverb states, “Life is in the breath; therefore, he who only half breathes, half lives.”

The more you can circulate your energy, open up your joints, and release resistance, the better your body will be at clearing out excesses. Embrace the fresh air and movement this winter to enhance your overall well-being.

Nourishing Through Winter: Embracing Seasonal Foods

As winter settles in, it's important to focus on the foods that nourish us during these colder months. This topic is particularly close to my heart, as many clients often feel overwhelmed and confused about what to eat in winter.

I have a confession: I used to be a huge fan of Martha Stewart's magazine. Perhaps it’s my triple Virgo nature, but I loved how she highlighted the seasonal aspects of cooking, incorporating the best seasonal ingredients into her recipes. Another favorite of mine is Elson Haas's "Staying Healthy with the Seasons," which provides an excellent framework for understanding seasonal eating.

With winter upon us, we must consider the needs of our bodies and the availability of foods in our climate. Unlike the offerings of mass supermarkets, winter provides us with a unique selection of nourishing options. It’s essential to reframe our perspective: rather than viewing seasonal limitations as a loss, we should recognize that nature provides exactly what we need to stay healthy throughout the year.

Eating for Winter: Warm and Nourishing Foods

During the colder months, our bodies naturally crave warm foods that help stoke our metabolic fire. As our activity levels often decrease, we should be mindful not to overindulge, especially during the holiday season, which tends to be filled with sugar, alcohol, and excess fats. Moderation is key to maintaining a healthy balance and avoiding unnecessary weight gain.

Strong Digestion

As we transition from late fall to winter, we find ourselves surrounded by hearty, robust foods—think root vegetables, winter squashes, hearty greens, grains, nuts, and seeds. These dense foods challenge our digestion, making it crucial to support our digestive health during this time.

Fortunately, winter naturally enhances our digestive strength. As the cold sets in, our bodies work to retain heat, boosting our internal warmth and digestive fire (or agni). This alignment with nature allows us to break down rich winter foods with greater ease, promoting a harmonious relationship with our diet.

Adjusting our diet to match the season can significantly impact our digestive health. Winter microbes thrive in this colder climate, supporting immunity, digestion, mood, energy, blood sugar, sleep, and more.

More Fiber for Winter Wellness

To combat the cold and dryness of winter, increasing your intake of soluble fiber is essential. Soluble fiber acts as a soothing, lubricating force for the gut, insulating our digestive system from the chill. Enjoying a warm bowl of oats or a hearty pot of lentils can be particularly beneficial.

Incorporate oat bran, barley, nuts, seeds, beans, lentils, and grains into your meals. While fresh fruits may be scarce, apples and dried fruits like figs can still add flavor and nutrition.

In the Northeast, winter months offer a variety of hearty vegetables. Root vegetables such as carrots, beets, turnips, and parsnips are in season, along with radishes for a refreshing crunch in salads.

Cabbage family vegetables, including fresh cabbage, kale, Brussels sprouts, and collard greens, are perfect for warming soups and stews. Alliums like onions, garlic, and leeks add depth to dishes, while winter squashes such as butternut and acorn bring versatility to your table. Potatoes, both white and sweet, are also excellent choices.

Leafy greens like spinach and sturdy vegetables like broccoli and cauliflower can often be found in local CSAs, thanks to polytunnels and greenhouses that extend the growing season.

Grains: Winter’s Hidden Gems

While the selection of locally grown grains is limited in winter, there are still options to explore. Winter wheat, rye, and barley are hardy grains that can withstand the cold and are often staples for local bakers.

Many people are cautious about grains, often due to concerns about inflammation or gut health. However, when grains are grown locally and consumed in their ancient forms, they can be nourishing for the gut. I personally enjoy oats and barley in the winter and love indulging in sourdough bread. If you tolerate grains, they can provide sustained energy and support your gut microbes.

For those avoiding gluten, consider non-gluten options like brown rice, red rice, millet, quinoa, or amaranth.

Legumes and Peas: Winter Superfoods

Legumes are a fantastic addition to winter meals. In Pennsylvania, where I live, we have access to pre-industrial varieties like field peas, cowpeas, and navy beans. These legumes are perfect for soups, stews, or dips with sourdough bread and root vegetables.

Beans are excellent for gut health, offering a wealth of fiber. If you find them hard to digest, start small and gradually increase your intake. Your gut needs time to adapt, but with practice, you can enjoy the many benefits legumes offer.

By embracing winter’s seasonal bounty, we can nourish our bodies and support our health throughout the colder months.

Winter Nourishment: Embracing Nature’s Bounty

Nature provides essential insulation through nutrient-dense, high-protein, and high-fat foods. Think of nuts, seeds, dairy, fats, and animal proteins as foundational elements to sustain us during the colder months.

Nuts and Seeds

In my current location, which mirrors my ancestral roots, people have historically relied on nuts and seeds in winter when fresh produce dwindles. Chestnuts, once a beloved staple, were often roasted to create a hearty source of carbohydrates and fiber, helping maintain energy levels in the chill—think of “chestnuts roasting on an open fire.”

Walnuts and hazelnuts add delightful crunch and are rich in healthy fats that support metabolic processes, providing an energy boost during the darker days. Their omega-3 fatty acids promote heart health, making them an excellent choice for winter nourishment.

In Pennsylvania, the native black walnut offers a robust flavor and unique nutritional profile, contributing protein, fiber, and essential nutrients. Interestingly, these nuts also support gut health, as their fiber acts as a prebiotic, nurturing beneficial bacteria crucial for digestion.

Common seeds like sunflower and pumpkin seeds are powerhouses packed with protein, vitamins, and minerals. They help regulate metabolism and provide steady energy, making them perfect for winter snacking. Their long shelf life makes them easy to store while still delivering vital nutrition.

So, when you crack open a walnut or enjoy sunflower seeds, remember you’re engaging with a rich tapestry of tradition and nourishment that supports your body and gut microbiome during winter.

Fats

A higher-fat diet in winter serves as insulation and a source of rejuvenating nutrients. These fats also help lubricate the mucus lining of our intestines, lungs, and sinuses. Dairy fats, including cheese and fermented options, play a key role here. I personally switch my primary cooking fat to pastured lard that I render from local pig farmers, though I also use butter and olive oil. Sometimes, I opt for steaming or sautéing in bone broth instead of using fats.

It's essential to listen to your body; not everyone digests fats equally well. Moderation is key. You can still enjoy the benefits of fats by cooking with broth or steaming foods to incorporate just the right amount for your needs.

Proteins

In traditional diets of my region, various animal proteins were relied upon to get through the winter months. Pork was a favorite; many households raised pigs, and this rich, hearty meat provided not just protein but also fats to help maintain energy levels. The fat in pork aids in absorbing important vitamins, especially when fresh produce is scarce.

Beef has also been a winter staple. Cattle were often raised for their meat, and traditional preservation methods like salting or drying helped ensure a supply during colder months. Beef is rich in protein and iron, essential for energy and overall health. I find myself eating more beef from fall through winter, sometimes more than once a week, as my digestive power feels stronger in these seasons. However, there's an overemphasis on beef in the U.S., leading to overconsumption. Considering the extra care our kidneys need during winter, it's crucial to be mindful of how much beef we consume and ensure our bodies can efficiently process these denser proteins.

While protein is essential, too much beef can strain the kidneys. High protein intake increases waste products like urea, which the kidneys must filter, and may lead to dehydration if you don’t drink enough water, potentially contributing to kidney stones. Balance is key, so enjoy proteins in moderation to keep your kidneys healthy. Avoid overconsumption of any one animal protein, especially hefty cuts and larger quantities of beef.

Poultry, like chicken, also plays a significant role. Chickens provide both eggs and meat, offering lean protein perfect for hearty winter dishes. The amino acids in poultry support various bodily functions, making it a smart choice for sustaining energy during cold months.

During winter, chickens typically lay fewer eggs due to reduced sunlight, as their reproductive cycles are closely tied to natural light. Hens require about 14 to 16 hours of light daily for optimal egg production, and when days grow shorter, production slows. Farmers and backyard chicken keepers often provide supplemental lighting to mimic longer days, helping maintain consistent egg production even in winter.

Game meats, such as venison or rabbit, also provided lean protein sources, often richer in nutrients compared to farmed meats. Game meats can be higher in omega-3 fatty acids, beneficial for heart health.

Animal proteins support metabolism and gut health, as they are complete proteins containing all essential amino acids needed for muscle repair and hormone production. These meats are nutrient-dense, filled with B vitamins crucial for energy metabolism and minerals like zinc, which supports the immune system. Interestingly, the fats and certain amino acids found in these proteins nourish the good bacteria in our guts, essential for digestion and overall health. Consuming bone broth or skin can provide collagen, promoting gut lining health and reducing inflammation.

Connection and Community

As we embrace the winter months and the principles of yin—focusing on inward reflection and rest—it's vital to recognize the profound importance of connection. Traditionally, this season encourages a retreat into smaller, intimate circles, as larger community gatherings diminish. Ancestral practices highlight the significance of nurturing close relationships during the colder months, allowing us to draw strength and warmth from those we hold dear.

The water element, symbolizing fluidity and adaptability, resonates with kidney health, which thrives on emotional support and warmth. Even a brief chat with family or friends can uplift your spirit. This season invites us to snuggle, cuddle, and create cozy moments together, reinforcing the bonds that nourish both our hearts and our kidneys. As we navigate the winter blues, let connection within our smaller circles be a source of warmth and rejuvenation.

Purpose

During winter, the principles of yin encourage us to connect with our purpose, serving as a powerful motivator. This season invites us to slow down and explore what truly brings us joy and fulfillment. Our approaches may differ: personally, I find joy in journaling, deep meditation, and immersing myself in music. I tend to read, research, and write more during winter, as my purpose shifts from outdoor connection with nature to inward reflection.

Engaging in activities that resonate with our authentic selves can ignite a profound sense of purpose. By reflecting on our values and desires, we cultivate a grounded presence that nurtures our spirit and propels us forward. Embracing our embodied selves during this time allows for renewal and clarity, setting the stage for growth as the seasons change.

Listening to Your Body in Winter

Winter climates can vary greatly in coldness, wetness, and sunshine, influencing our activity levels. It's essential to tune in to your body, which will guide you on what to consume. Listening to these signals is particularly important when it comes to whole, natural foods.

Many people have lost touch with their inner nutritional wisdom. Conversations with women reveal that their bodies often communicate exactly what they need. Tuning into this innate wisdom is far more valuable than following the latest nutrition trends or diet books. While winter can challenge our energy and mood, focusing on these principles can help us navigate the season smoothly. What part of this resonates with you? Which aspect do you find most challenging?

Client Testimonial

I wanted to share a heartfelt message from a client after working together to create a gentle, stable game plan for her energy, mood, hormones, and gut health:

"I have really enjoyed working with Lydia. After trying various practitioners over the years, I’ve made significant progress in my gut healing, mental health, and energy levels in the past few months. Previously, I struggled with harsh protocols due to what I now understand as a compromised lymphatic system. In contrast to those intense programs, working with Lydia has been a supportive and personalized experience. She truly listens and tailors her plans to meet each client's unique needs.

What I appreciate most about Lydia is her heart for teaching. She doesn’t just tell you what to do; she teaches you the pillars of a healthy lifestyle and how to reconnect with nature through "rewilding." She has reignited my passion for foraging, showing me the abundance that nature provides, from mushrooms to herbs and plants. Every choice we make impacts our health and those around us, and I’m relearning how to make positive choices for my well-being, one small step at a time.

Since balancing my minerals with Lydia's guidance, I’ve experienced a positive mindset and spiritual shift. I feel hopeful about the future and closer to my Creator, ready to embrace my faith with renewed energy!"

Call to Action

If you're a burned-out woman or mama facing chronic health challenges, I’m here to help you reclaim your energy and vitality. My personalized, nature-based approach to functional nutrition is designed to support you and your family in achieving optimal health.

Ready to explore how we can work together? Learn about my offerings HERE, including the Minerals & Microbes package that Nicole used to address her metabolic health and gut microbiome for a more comprehensive recovery.

I’m here to support you as you gain clarity, find answers, and create a tailored plan that meets your unique needs. It’s my joy to embark on this journey with you!

Until next time, stay wild and well!

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