The ULTIMATE Autumn and Winter Survival Guide
By
Dr. Scott Olson, ND
Posted November 2, 2024
As the leaves turn gold and the air grows crisp, it’s time to reassess your autumn and winter self-care routine.
After all, shoring up your immune system and preparing for the shorter, darker days ahead NOW can ensure you don’t miss out on a single one of those mood-boosting holiday festivities you’re looking forward to.
So, if you’re ready to discover how to keep your body and mind healthy and happy all season long, let’s dive into my Ultimate Autumn and Winter Survival Guide…
When it comes to building a robust immune system, you no doubt already know the basics. A healthy diet, regular exercise, adequate sleep, and stress management are critical.
But as we navigate our busy, stress-filled lives, most of us could still use a little EXTRA support. Here are a few simple steps you can take to help support a stronger immune system:
- Nutrient Nudge: Vitamin C helps fight off free radicals that can weaken immunity, while zinc and vitamin D control and regulate immune responses. Juicing and soups are a quick and easy way to boost your daily nutrient intake.
- Colorful Plate: Aim for a rainbow of fruits and vegetables on your plate. Each color represents different phytonutrients that support various aspects of your health.
- Supercharged Smoothies: Try making a smoothie with this immune-system-boosting blend: beetroot, carrot, apple, ginger, orange, and turmeric. It’s a delicious way to pack in those vitamins!
As the days grow shorter, many of us battle a form of depression brought on by lack of sunlight called Seasonal Affective Disorder (SAD). Feelings of sadness, anxiety, and fatigue are common with SAD, and it can leave you far more vulnerable to seasonal illnesses such as colds and flu.
A few simple lifestyle changes can help you cope and lift your spirits:
- Practice Self-Compassion: Go easy on yourself and listen to your gut. Allow yourself to experience your thoughts and feelings without judgment. And use positive affirming words when talking about yourself.
- Establish a Routine: Structure can be a powerful tool against SAD, so establish a routine and stick to it. Plan regular walks, exercise classes, or coffee dates with friends.
- Embrace New Hobbies: You can combat a low mood by trying something new and exciting. Whether it’s embroidery, baking, or learning a language, find a new hobby that sparks joy during those long winter evenings.
- Invest in a SAD Lamp: A specialized SAD lamp can be a game-changer. They work by mimicking sunlight, helping to balance your body’s production of melatonin and serotonin, and resetting your circadian rhythm.
Quality sleep is crucial for physical and mental health. Poor sleep can wreak havoc on your immune system, leaving you vulnerable to illness. Here are some tips for better seasonal slumber:
- Stick to a Schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Focus on Cozy: Invest in warm, comfortable bedding and keep your bedroom cool and dark.
- Limit Screen Time: The blue light from devices can interfere with your sleep cycle. Try to avoid screens for at least an hour before bed.
- Consider Supplements: Melatonin, magnesium, and valerian root are effective natural sleep aids. Talk with your healthcare provider about which may be right for you.
Remember, self-care isn’t selfish – it’s necessary.
By implementing the simple strategies in my Ultimate Autumn and Winter Survival Guide, you won’t just survive the autumn and winter months. You’ll be setting yourself (and your immune system) up to thrive.
So, wrap yourself up in that cozy blanket, sip on an immune-boosting smoothie, and embrace the spirit of the season.
P.S. Six simple tips to FIGHT cold and flu.
Source:
Seasonal Affective Disorder – Fact Sheet, National Institute of Mental Health, nimh. gov
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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