How I Stay Healthy Through The Winter
Having just got back from two weeks in the sun directly into a snow storm, I thought it would be timely to share how I stay happy and healthy throughout the winter. In Vancouver in the winter, the sun rises at about 8AM and it’s pitch black by 5 (sometimes 4). I know other areas of the world are worse than this but there’s something about getting to work and leaving in the dark that puts a bit of a drain on my system. There are a few things that keep me sane during this dark and usually wet time. I’ve also always been of the opinion that “summer bodies are made in the winter.” While I do my best to stay fit all year round, I find the winter to be a perfect time to buckle down, try a few new workout classes, cut back on wine a bit (boo I know) and try some healthy new recipes. Soups are so hearty and healthy and keep me super full so I like to make a lot of soups right now. I’ll include my AM/PM routine, workouts, eating habits and of course supplements and sleep. Keep in mind this is all related to specifically staying healthy in the winter…I have a lot of other pieces of my routine (skincare, makeup etc but I’m going to keep it focused for the purpose of this post…if there is anything else you want me to write about please share in the comments section – I’m planning to do a weekly post this year!)
AM Routine:
My AM routine actually starts the night before when I get a huge glass of water, squeeze in some lemon and add a sprinkle of pink Himalayan sea salt. I started to add the pink Himalayan sea salt to my water after giving birth because the salt allows your body to absorb the hydration. The lemon is great for detoxifying and at this time of the year gives you an extra boost of Vitamin C. The first thing I do when my alarm goes off at 5AM is reach for my lemon water.
I then tune into the 5 minute daily Headspace meditation. I started meditating consistently last May after reading about the plethora of benefits – more mindfulness, presence, higher immunity, more brain space…there really isn’t any evidence against meditation and as someone who suffers from mild anxiety it is a great way to start the day. I do find a difference on days I meditate and days I don’t (which are few and far between now).
Movement is key every single day for me. After doing 10K walks every day on vacation, my body needs it to start the day. I can’t wait to get outside for workouts again but for the next few months I’ll be alternating Melissa Wood Health workouts, BBG, training with Katie McKenzie and occasional sweats at Turf (The Class), Ride, Jaybird and Lagree (I usually do 1 workout outside of the house per week and otherwise workout at home at 5:15AM).
I try to limit coffee to 1 cup per day which is SO hard especially waking up at 5AM. I choose to enjoy coffee when Liam has his bottle. It’s a family ritual that really fills me up for a day at the office spent away from him. I mix in two scoops of withinUs Naturals Coconut Collagen and 2 dashes of cinnamon (spices are great in the winter for adding heat to your body as well as boosting your metabolism and flavor of course – I highly recommend listening to this Goop podcast on spices).
PM Routine:
Liam goes to bed at 6:30PM so after a rushed (and healthy) family dinner, it’s bath time, bed time, clean up time and then I finally sit down to relax. This is the “treat” part of my day so usually I watch a show with my husband (just started The Outsider on HBO. It is SO creepy but grabs you immediately) and have Smart Sweets or Lily’s as dessert.
On Mondays I have a detox bath with epsom salts and do a face mask (usually Biologique Recherche Masque Vivant). It’s such a wonderful way to set the tone for the week. I also never drink wine on Mondays (and usually a couple other days of the week at this time of the year). It’s a great day to reset from the weekend and start the week on the right foot.
When I wash my face I do a facial gua sha massage to reduce inflammation and increase circulation. At this point I take magnesium as it has made the biggest difference in my sleep (I was really suffering for about 6 months of last year).
I usually crawl into bed around 8 or 8:30 during the week and put my phone down (I have night mode scheduled from 8PM-6AM every day). I read until I fall asleep (right now it’s The Giver of Stars by Jojo Moyes and I cannot put it down).
I’m usually asleep around 9/9:30 and wake up at 5.
Food:
As I said above, I like to make a lot of soups in the winter because they’re warming and healthy and usually include bone broth which helps increase your immunity during the flu season.
I try to include lots of leafy greens because I basically think they can save the planet (lol) as well as a lot of herbs and spices.
If it’s not too cold I always start my day with a smoothie around 9AM but lately I’ve been having hardboiled eggs because it’s below freezing in Vancouver.
Supplements:
Daily: Vitamin D since we don’t get any during the winter, Vitamin B12 because most people including myself are deficient, Probiotic for gut health, Iron (I’m severely iron deficient after having a baby), Omega 3 for skin and hair and brain, Magnesium for sleep. I get all of my supplements from my Stepmom, Dr. Maureen Borghoff, who runs a Holistic Health clinic in Toronto.
If I feel like I’m coming down with something: Oil of Oregano (don’t be shy), Elderberry gummies, lots of lemon and honey water and ginger tea
I hope this helps! The winter is long but the good news is we’re halfway to summer 🙂 and there’s something really magical about a city in the snow, especially in the quiet of night.