5 Winter Health Tips To Keep Your Body Healthy

Outside of year-round warm climate locations, cold winter months means being indoors way more. This is the perfect breeding ground for pathogens that can compromise health on many levels. Add in less activity and high starch “comfort foods” and the body could be more challenged with maintaining optimal functioning than during any other season.

Don’t let the cold weather set back a balanced vibration by trying these 5 winter health tips. Some are simple reminders while others may raise an eyebrow of consideration but either way it is way better than doing nothing and falling behind the curve.

Re-Set Your Indoor Air

Let’s face it, breathing air is often taken for granted so we rarely think about what we are inhaling. Indoor air quality during winter months can harbor all sorts of catalysts for illness. By re-setting indoor air to the cleanest option available it could be advantageous for relieving allergies, asthma, and congestion to name a few.

Re-setting indoor air can include:

• Investing in a good air filter with a HEPA seal approval.
• Adding air cleaning plants like: Boston fern, spider plant, Chinese evergreen, bamboo palm
• Opening cross-flow windows at least twice per week to flush out stagnant indoor air. If an attic fan is available add that into the mix for optimal air exchange.
• Vacuuming often to avoid embedded carpet/floor toxins leaching into breathable air
• Replacing all air filters once per month
• Spraying natural air sanitizing formulas that include citrus and charcoal

Results from adhering to one or more of these indoor air cleaning tips may be significantly surprising for your health and well being.

Antioxidant Eats

Following clinical nutrition is most important during the winter months. According to Classical Chinese Medicine, during winter it is encouraged to slow down, hibernate, and re-group. Therefore it is a perfect time to work on supporting your internal system by consuming high antioxidant foods. These choices have been shown to release free-radical scouring compounds which have been linked to helping avoid various health compromises.

Try eating more:

• Leafy vegetables like redbor and red Russian kale which are considered double in antioxidants
• Goji berries which Healthline reports contain “Lycium barbarum polysaccharides. These have been linked to a reduced risk of heart disease and cancer, and may help combat skin aging.”
• Red cabbage, which contains the antioxidant carotenoid (color compound) called anthocyanins (also found in strawberries and raspberries), has been shown to protect against cardiovascular compromise, relieve inflammation, and may be able to reduce the risk of certain cancer cells
• Pinto beans which are high in kaempferol an antioxidant linked to relieving chronic inflammation and has shown to suppress cancer growth
• Beets which contain antioxidants called betalains linked to colon and digestive support to reduce cancer risk

Many plant-based foods are high in antioxidants. By minimizing your animal product intake (meat, milk, cheese, eggs) as well as avoiding processed foods you have an opportunity to embrace optimal health.

Embrace Supplementation

There is a misconception that if a one per day multivitamin is taken, full spectrum protection will ensue. Unfortunately, jamming vitamins and minerals into one pill coincides with the constant convenience people think they need. This is an irresponsible approach to health as supplements should be specifically focused on potency and effectiveness. By embracing supplementation, each individual can benefit from single dose vitamins, minerals, enzymes and herbs which do not become diluted when formulated into a one dose option.

According to the Association of Accredited Naturopathic Medical Colleges (AANMC)

Dr. Furlong, Adjunct Clinical Faculty, University of Bridgeport School of Naturopathic Medicine, recommends these winter health supplements for increasing immune system strength:

• Black elderberry
• Vitamin C
• Zinc lozenges (do not take on an empty stomach)
• Vitamin A & D3 gel caps
• Oscillococcinum (homeopathic formula)
• Echinacea
• Goldenseal (do not take for more than two weeks)
• Oregon Grape fluid extract

Dr. Solomonian, Associate Professor, Canadian College of Naturopathic Medicine, stresses rebalancing health compromising choices stating that, “Immunomodulating and adaptogenic herbs can help (think Astragalus, Ganoderma, Codonopsis, etc.), and some supplements may reduce the likelihood of illness (eg. zinc, vitamin D, vitamin C), but it’s tough for these strategies to make up for a poor lifestyle.”

Try a Mediterranean Diet protocol and continue to “eat clean” by drinking filtered water and avoiding high sugar and salt choices. Also, alcohol, tobacco, and drugs can lower your immune system so avoiding these vices will help keep your system running on all cylinders.

Sit, Breathe, Reflect

Winter is the perfect time to practice meditation. Sit in a quiet comfortable location and try mindful breathing (slow, deep inhale through the nose and slowly exhale through the mouth). Meditation has shown, in many studies, to trigger deep healing both physically and mentally.

Benefits of meditation include:

• Stress reduction
• Improves sleep
• Easing anxiety
• Lowers blood pressure
• Assists in focus improvement
• Helps control pain
• Could help manage addictions
• Improves mood
• Could strengthen memory
• Enhances self-awareness

According to The National Institutes of Health (NIH) it was reported that,

“Some research suggests that meditation may physically change the brain and body and could potentially help to improve many health problems and promote healthy behaviors.”

Acupuncture and Naturopathic Medicine

Winter offers an opportunity to re-tune, re-balance, and rejuvenate the body. This is particularly important in preparing for the upcoming season of spring which requires us to hit-the-ground-running once the weather begins to bloom.

When possible, utilizing an acupuncture protocol can work wonders for systemic energy flow bringing much needed vitality to areas where it is lacking and reducing stressful energy stuck in an unhealthy pattern. Winter is notorious for aggravating chronic pain and acupuncture may help.

A study published in the Archives of Internal Medicine concluded that,

“Acupuncture is effective for the treatment of chronic pain and is therefore a reasonable referral option. Significant differences between true and sham acupuncture indicate that acupuncture is more than a placebo.”

Add in various aspects of naturopathic medicine such as botanical and homeopathic remedies for a full winter tune-up capable of catapulting health to the next level.

At Integrative Med Solutions, we will design a winter health treatment program that works for you, applied either in person or through digital, telemedicine communication. In many cases, insurance covers portions of the treatment. Allow us to support you to achieve optimal health. To make an appointment or find out more about how acupuncture and naturopathic medicine can benefit you, please call our office at 914-337-2980 or Click Here to schedule an online appointment.

*Please Click Here to see a current list of insurance companies that commonly carry acupuncture benefits for its members. For more info, please call 914-337-2980 or securely email us at info@intmedsolutions.com.