As the days get colder and darker, it's important to take proactive steps to keep yourself healthy. Here are my top five suggestions for staying well this winter.

1) Stay Hydrated

Don't let the cold weather fool you - staying hydrated is just as important in winter as it is in summer. Our bodies are made up of 70% water, and we need to constantly replenish it. With the dry indoor air from furnaces and fireplaces, it's even more crucial to bring moisture to the inside of our bodies. Instead of plain water, try herbal teas. They offer many healing properties, are warm and soothing, and can be a safer alternative if you're not a fan of tap water. Aim for 2-3 liters a day and try brewing a pot of tea to have on hand throughout the day.

2) Avoid Refined Sugars

Processed foods and those high in sugar can put a strain on our immune system. Our gut health plays a crucial role in our overall immune function, and excess sugar can lead to inflammation and compromise digestion. This creates an environment that is weaker and more susceptible to illness. Be mindful of your sugar intake and opt for natural, whole foods instead.

3) Stay Connected to Your Circadian Rhythm

Our internal body clock, known as the circadian rhythm, helps regulate our cortisol levels and manage stress. By aligning our daily routine with daylight hours - waking up with the sun and winding down as it sets - we can better support our body's natural cortisol release. Avoid working late into the night and prioritize relaxation, spending time with loved ones, and engaging in activities that promote rest and rejuvenation. High cortisol demands can lead to burnout and a weakened immune system.

4) Prioritize Quality Sleep

Sleep is essential for overall health, just like proper nutrition. When we skimp on sleep, we weaken our immune system's ability to detoxify and repair itself. Aim to be in bed by 10:00 or 10:30 to ensure you get enough restful sleep. Consistently depriving yourself of sleep can make you more susceptible to illness and viruses.

5) Include Fermented Foods in Your Diet

Foods like sauerkraut, kimchi, and kombucha can contribute to a healthy gut microbiome, which is closely linked to immune function. Additionally, incorporate vitamin C from natural food sources like Camu Camu, and make sure to get enough vitamin D3 to compensate for the lack of sunlight. Look for a supplement that combines vitamin D3 with K2 to ensure proper calcium absorption.

By following these tips, you can boost your winter wellness and stay healthy throughout the season. Remember, taking care of your health is a year-round commitment!