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.
View More Free Articles
Mailbag: Natural Fixes for Stubborn Toenail Fungus
“Is there an actual cure for toenail fungus?” —Feeling Frustrated If you are frustrated because you’ve been battling toenail fungus, I’m not surprised. Toenail fungus is incredibly difficult to treat. But don’t give up. With a combination of natural treatments and patience, relief is possible. Here’s what’s worked for my patients in the past… Tea...
Science Reveals Late-Night Anxiety is REAL (Here’s the Fix)
Ever notice how your problems seem WORSE at 3 AM? It turns out those middle-of-the-night anxiety-filled thoughts aren’t just in your head. Research reveals that your brain actually functions differently after midnight. In fact, what goes on during those dark hours could be sabotage your sleep and your decisions. But before you reach for a...
Normal Blood Pressure In 4 Weeks WITHOUT Drugs
High blood pressure affects millions of us. And these hypertension (high blood pressure) medications work, but they often come with unwanted side effects. However, we might have another option. A new study confirms that an often-overlooked root vegetable can help normalize blood pressure FAST… Research conducted by scientists at Queen Mary University of London revealed...
Spice Slashes Age-Related Vision Loss Risk
As you get older, the more likely you are to develop age-related macular degeneration (AMD). In fact, one in seven people over 50 already have some evidence of this vision-robbing disease. That works out to about 1.5 million people. But you don’t have to be one of them. A small change you make starting today...
Four Medicine Cabinet Culprits Making You Fat
Picture this. You’re doing everything “right.” You’re trying to manage your weight by watching portion sizes, exercising regularly, and getting enough sleep. But the numbers on the scale won’t go down. Even worse, you realize they’ve been slowly CLIMBING. If this sounds familiar, the culprit could be hiding in your medicine cabinet. Keep reading to...
Why Age STEALS Your Sleep—And How to Take It Back
As we journey through life, we may find ourselves becoming unwilling members of the “tossing and turning” club. If you’ve noticed that restful nights are slipping further away with each passing year, you’re not alone. But why does this happen? Let’s shed some light on the causes of age-related sleep changes and explore how you...
Dodge Dementia with this Two Step Back-to-Basics Plan
You know the saying, “Everything old is new again,” right? Well, it turns out for dementia prevention, it’s spot on. In fact, new research supports two “old-school” solutions for protecting brain health. If you thought shielding yourself against dementia would be complicated, let me show you how simple it can be… When I counsel my...
Mailbag: Naturally Target Cholesterol
“I’m being treated for breast cancer. However, I was also recently diagnosed with atherosclerosis. My cholesterol is 249, and I was prescribed Lipitor. I’m on a plant-based diet and sometimes eat wild-caught salmon two to three times a week. What are the best natural ways to lower cholesterol?” -Naturally Cutting Cholesterol Hi Naturally, Your proactive...
Surprising Link Between Balance and Weight REVEALED
Think balance exercises are just for preventing falls? If so, think again. This often-overlooked aspect of fitness could also be the missing piece in your weight loss puzzle—especially as you age. Recent research suggests that improving your balance could be a game-changer for maintaining a healthy weight AND staying steady on your feet. And these...
These Common Kitchen Tools Could Triple Your Cancer Risk
Could you do me a favor? Take a look in your kitchen drawers. Do you spot any black plastic spatulas or spoons? If so, please keep reading… Because researchers have just discovered something about these common kitchen tools, you can’t afford to miss. They could literally be making you sick. Here’s why… A shocking study...