Back to Basics: Winter Edition

Earlier this month, Punxsutawney Phil saw his shadow, which means six more weeks of winter. On the plus side, cooler weather means cozy sweaters and comfort food. The shorter days and longer nights are a good time to get back to basics for your health and wellness. Follow Level's five pillars of wellness—body, mind, beauty, nutrition, and community—for a great way to ensure a successful routine!  

Body

No matter your workout preference—indoors or outdoors, at the gym or at home, with a friend or solo—the most important thing is to simply build your routine.

• Get outside and treat yourself with a run, walk, or hike. Even a 10-minute brisk walk around the neighborhood elevates your heart rate, improves your circulation, and boosts your mood.
• Want more than 10 minutes? Well, good news—5K season is year-round and there’s no shortage of run/walks to join. Support a good cause and get your exercise with these win-win activities.
• When you prefer indoor exercise or the weather’s not on your side, you can add various indoor cardio routines to replace outdoor activities. Hop on the treadmill or stationary bike to still get your miles.
• Rejuvenation is key, too. Take the time to rest and then focus on strengthening exercises.

Mind

Less daylight can increase experiences of Seasonal Affective Disorder (SAD). Also called the “winter blues,” SAD can present as feelings of depression, lack of energy or concentration, and changes in sleep patterns or appetite. Don’t ignore symptoms or write them off as something you need to endure alone. Talk to your health care provider about treatment options.

• Light therapy can help counter winter-pattern SAD. In guided light therapy, you sit in front of a bright light box—about 20 times brighter than ordinary indoor light—every day for about 30-45 minutes, usually first thing in the morning, from fall to spring. The light box also filters out potentially damaging UV light.
• Nature is restorative and the crispness of winter weather crackles with energy. It’s a perfect time to lean into or start a meditation practice. Find an environment that puts you at ease or head outside for a walking meditation.
• Practice the art of R&R and give yourself a break from your hectic routine. No need to wait for full week off, either. Schedule an hour a day that’s just for you—and put it on your calendar to avoid being double booked!

Beauty

Winter’s cold temperatures and wind chill can make skin feel dry and tight, resulting in itchiness, irritation, or acne. Revisit your skincare routine to promote healthy skin cells and keep your inner glow!

• Moisturize, moisturize, moisturize. Choose a face moisturizer that provides necessary hydration. Toss a travel-size version of hand lotion in your bag to replenish on the go. Apply body lotion after the shower to lock in moisture throughout the day.  
• Speaking of showers, go easy on the hot water and steam. The warmth may feel good, but the heat will also dry out your skin—and increase your utility bill!
• Don’t forget about SPF. The sun may not seem as hot or bright, and you may be wearing more layers, but harmful UV rays are still present. Add sunscreen of 30+ SPF to your skincare routine or look for moisturizers with sunscreen.
• Indulge in a facial, Intense Pulsed Light (IPL) or Red Light therapy, or an infrared sauna to promote healing, target multiple skin concerns at once, and improve overall skin appearance.

Nutrition

Nutrition is so much more than just what you eat or the vitamins and supplements you take. It’s about what makes you feel your best, from the inside out. How are you nourishing yourself this season?  

• Enjoy the winter seasonal foods at their peak of freshness, from cranberries and citrus fruits to butternut squash and sweet potatoes to chili and chowder.
• Cold weather recipes tend to be heartier and heavier, which taste great but can leave you feeling sluggish. While the slow-cooker does its thing, take a walk around the block and get some steps in!
• Winter also brings new chores like shoveling snow. Be careful not to overexert yourself and don’t forget a treat when you’re done. Winter was made for peppermint mochas!  
• The hearty foods of winter can be great for the soul but tough on the body. Try a protein- or fiber-forward snack instead of a sweet treat to reduce sugar crashes and feel great mentally and physically.  

Community

• Cooler weather is perfect for a bonfire with family and friends.
• Frequent local farmers markets, like the Franklin Farmers Market, for unique recipe ideas and to support the vendors and artists in your community.
• One of the best ways to overcome the urge to hibernate is to try something new. Join or host a book club, take a pottery or Pilates class, or volunteer for a nonprofit.

Stay tuned to Level’s blog for future seasonal editions of Back to Basics and make our five pillars part of your routine for best results. Get in touch with us today!