It’s Cold Outside

June 26, 2017

How can we stay healthy, energised and feeling our best during the winter months?

Winter is naturally a time of hibernation and a time to take things slow, however being modern life we still have the everyday demands that don’t stop just because it’s cold outside.  What can we do to keep our wellbeing at an optimum?


EXERCISE – I know it’s so much cosier to stay curled up on the couch in winter, but it’s actually more important to exercise during this period than in summer, as it strengthens our immune system and helps us fight off those cold and flus.  Rather than staying cooped up in the house, get out for some fresh air and make the most of the sunlight we do have, plus it will boost your mood and energy.  Even just a brisk walk will help you stay energised.  And you know what? You’ll be thankful when it’s time to get into that bikini in summer that you didn’t let that winter exercise routine slip!

WARM FOODS – Ditch those green smoothies during the winter, and make a hearty vegetable soup instead, your body will love you for it.   Eat in season, there is a reason all those root vegetables that do well with slow cooking are so readily available. Bone broths, soups, slow-cooked meals that are warming, and provide the nourishment we need are the go-to!

SLEEP – It’s important to revitalise, and as many animals do, hibernate!  We are meant to get two extra hours sleep per night during winter.  Before electricity which gave us artificial light, people used to naturally get more sleep with the darkness.  Go to bed a bit earlier and sleep a bit later to recuperate from the fatigue of winter, and get the most benefit from the rejuvenation that sleep can give us.

LOOK INWARD – In Chinese medicine winter is a good time to look inward, reflect, meditate, read, and journal.  These types of activities help relax our mind, calm our spirit and raise our emotions.

VITAMIN D – The sunshine vitamin is harder to access during winter due to the sun being so low in the sky and because we rug up. The lack of serotonin that we experience can cause us to feel depressed and experience muscle pain, plus Vitamin D also plays a significant role in protecting us against disease. It’s difficult to access through our food, so in winter you should consider a supplement.  Most adults are unaware they have a Vitamin D deficiency, and if you have some concerns you can always have it tested by your GP.

PROBIOTICS  – Are an immune booster to keep your gut healthy, and the gut is the first line of defence to protect you from any bugs.  Try cultured fermented foods such as kombucha, kefir and sauerkraut.

TURMERIC – All those Golden Latte’s appearing in our cafes are a great substitute for your coffee to keep you healthy. Turmeric is an anti-inflammatory and an immune booster.  I swear by this in the winter months and have loved discovering both of these products that you can also use at home, Golden Grind and Heal’r.

GARLIC – Is a natural remedy for colds and flu, but the trick is you have to eat it crushed and raw!  Now before you turn off completely, keep in mind that it’s a powerful antioxidant with antimicrobial, antiviral and antibiotic properties.  Garlic crushed or chopped with our teeth releases a chemical allicin, that’s has incredible antibacterial properties only present shortly after garlic is crushed and before it’s heated.  Not for the fainthearted, but give it a go if you dare! (Maybe just not before a romantic evening out).

GINGER – Is anti-inflammatory and antiseptic which prevents the growth of the disease. It targets upper respiratory viruses, soothes a sore throat and has properties to suppress a cough.  Ginger provides stomach and digestive relief and has the benefit of warming you up, a natural pain reducer it can also give relief to blocked nasal passages.

VITAMIN C – I love lemon water in the morning for a Vitamin C boost, which strengthens your immune system and fights off infection.  It also gives you a little energy boost.  However, in winter I also like to take a supplement to give me that added protection against colds and flu.

OMEGA 3 –  Found in Walnuts, flaxseed, hemp seeds, pumpkin seeds and oily fish, Omega 3 oils are a mood booster that helps fight the winter blues.

And if you do feel like you are starting to come down with a cold, I highly recommend my number 1 cold booster recipe here.

Stay warm and cosy everyone!




Article by Sacha Stewart 

Beginning her career in the advertising/film industries, Sacha knows the pressure of the corporate world, and experienced first-hand how much impact stress and anxiety had on the mind and body.  Her passion became about educating others in wellbeing and holistic methods, to create balance, peace, greater awareness and connection. 

A certified meditation teacher, Sacha is educated through both the Institute of Integrative Nutrition and Wellcoaches as a Health & Holistic Life Coach.  She is currently completing a double diploma in Kinesiology and Mind Body Medicine.  


I: @sachastewart_bewell



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