in past years, i remember how i would somehow always get sick in the fall/winter time, usually with some sort of sinus infection. i thought it was just what happened when the seasons changed, but it got to a point where i finally decided to try to combat this yearly problem by being proactive in my wellness all year round. since i've started to incorporate these tips into my lifestyle, i (thank goodness) feel ill waaaay less.
below: a few things i like to remember/eat/do to help keep my body above the wellness line:
1. hydrate, hydrate, hydrate
i'm pretty sure we all know how good it is to drink your recommended daily water intake ("remember, half your weight in ounces!") but i must admit, i often forget this one.
in the past few years, i've started bringing a 20-32oz water bottle with me, pretty much everywhere i go to help remind myself to keep drink all throughout the day, which has really helped! i like to set a goal of ~100oz. a day—sometimes i hit it, other times i don't, but it's the thought that counts, right?
2. eat well
i love filling my diet with a whole lotta whole plant foods (fruits, veggies, nuts, seeds, legumes) and healthy fats (salmon, chia seeds, olive oil, avocado), AND fermented foods (yogurt, sauerkraut, kefir), especially as the fall/winter seasons come around.
i've recently been really into crockpot recipes—i love that they require minimal preparation, are low maintenance, and the end result is absolutely delicious. i usually take stock of what's currently in my fridge and cupboards, head over to pinterest, and search until i find a hearty & healthy meal.
(if you're into meal prepping, this is a great way to plan and prepare your main meals for the week. i like to do most of all my cooking on saturday or sunday, letting the recipes simmer in the crockpot as i go about my weekend to-dos. at the end of the day, my kitchen smells uh-mazing and i have at least half of my meals for the week ready to go!)
3. sleep soundly
i've always kinda been that person that loves to wake early (5:30am is priiime time for me) but always struggled winding down at a good time at night to get 7-8 hours of sleep. but, as i've been more intentional about heading to bed early, i've found i actually have much more energy and a better mood the next day (not to mention a boosted immune system to fight off sickness.) prioritizing sleep is one of the best things i've done for my health, by far.
a simple way to do this is to create a mindful morning & night routine. the key: start with the time to need to be on your way to work or onto your morning chores and work backward. from there, block every single thing you want to accomplish in your routine—5–10 minute increments per activity will do. it takes intentional planning, but in the end, you'll have a realistic plan for a productive & restful morning, not to mention your ideal bedtime too.
4. move every day
every day!! preferably outside! whether you choose a daily walk around your neighborhood, a 20-min hiit sesh, or a heavy lifting workout, moving your body has maaaany benefits. not only does it boost your immune system, but also uplifts your mood, strengthens your body, and (if you're outside) is a great way to get vitamin d from the sun.
lil shameless plug here: i personally do all my workouts from home and LOVE it—i can workout anywhere there's wifi and space, they're only 20-45 minutes depending on the program i'm doing, and there's hundreds of real-time workouts to do, all created by professional fitness trainers—it's the best.
5. take your supplements
speaking of vitamins, supplements!! i am admittedly the woooorst at remembering to take my supplements. it is embarrassing. however, keeping the pills in a labeled pill case (i love this one!) and out in the open defeinitly helps. a few supps i personally take (& would recommend) for extra immune support would be zinc, vitamin d, a high-quality multivitamin and probiotic, and elderberry.
6. diffuse essential oils
i love diffusing essential oils! not only do they smell lovely and create a cozy atmosphere, but there have been many scientific studies showing how oils can purify and cleanse the air; nothing like adding a little extra protection to your home and health! my personal favorites for the fall/winter are thieves, lavender, eucalyptus, breathe again, raven, and frankincense.
7. minimize stress
stress is a normal part of life, but when it gets out of hand, our bodies can suffer. the solution is not necessarily to get rid of stress (this is not realistic) but to minimize it. be intentional about your time. create space in your busy schedule for rest. have fun! try something new! learn to be flexible when plans change and go with the flow. enjoy this season of life you're in—it won't last forever. (a fresh cup of coffee, a warm bath, and dark chocolate definitely help too.)
hopefully, these few tips help you stay well this season and inspire you to create new rhythms in your daily life. how are you staying well this season?
*disclaimer: this blog post is not intended to treat, cure, or provide medical diagnosis, and is for educational purposes only.*
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