4 Steps to Avoid the Winter Blues

Ethan #snowboarding #Brighton

The cold has come early this year bringing with it snow and shorter and darker days.
Some of us are more affected by others during this seasons. Yet, each of us has our moments.

Here are a few tips to help you stay healthy, happy and sane this winter.

1. Keeping moving. Enjoy the winter weather with outdoor sports skiing, snowshoeing, etc. Also exercise regularly-- yoga, walking, lifting weights--even when curling up in front of that warm fire with a book might sound more inviting. Be sure to get lots of sunlight or use an artificial happy light.
2. Eat well. Although our options for fruit and vegetables change in the winter, and our caloric needs shift, it's important to continue to eat balanced, warm and healthy meals in winter. Hearty vegetable soups, warm drinks, and baked roots are great places to start. Get plenty of Vitamin D3 or supplement.
3. Spend time with family and friends.You may have desire to hibernate, yet it's important to spend time with others in community. Exercise together, do a group service project like shoveling others driveways, or cook a wonderful meal.
4. Spruce up your routines. Continue with routines that support your wellness. If you don't have any, check out this post on daily routines(dinacharya). Make sure to incorporate abhyanga (self massage), nasya (oiling your nostrils), and routine. Even though winter is a time for some of us to get stuck, we still need some routine.

If you'd like to learn more about fighting off the winter blues, stop by my workshop at Mindful Yoga this Saturday. I look forward to continuing to offer tips and practices to help you through the winter and being the healthiest you can be.

#avoidingwinterblue #wintersports

How to Boost your Immunity: Meditation and other remedies

Aaron Meditating in Capital Reef

Meditation is a simple and lost cost (free) way to boost your immunity. In recent research studies, meditation was shown to lower levels of cortisol (stress hormone), increase antibodies (a large part of our immune response) and stimulate connections in the brain, which helps with our thinking process, creativity and our level of happiness. WOW! If you've wanted to know how to meditate or build a home practice, click here to register for my 28-days to a personal meditation practice. 

Some other ways to boost your immunity as change seasons are to take:

Turmeric Honey

• 1/4 c local, raw honey

• 1 t freshly squeezed lemon juice

• 2 t ground turmeric

• 2 T raw, unfiltered apple cider vinegar (I like Bragg's with the Muther)

• pinch of freshly ground black pepper

Mix turmeric and black pepper in a mortal and pestle to create a fine powder. Then add in the honey, lemon juice and apple cider vinegar. Stir until smooth. Store in an air-tight container in the refrigerator for up to two weeks. You can use this in your tea (1-2 t) or take it straight from a spoon every day.

Immunity Tea Recipe 

• 1 part nettle

• 1 part astragalus

• 1 part licorice root

• 1 part echinacea

• 1/2 part ginger root

• 1/2 part ginseng powder

• 1/2 part peppermint leaf

Mix dried herbs and store in airtight container. Use 1 T mixed herbs per cup of boiling water. I like to boil water in a pot and place herbs in to steep. You can reuse the herbs 2-3 times.

Neti Pot- with 1/8 t sea salt (How to Neti)

Abhyanga self massage 

Oil ears- simmer 2 T olive oil with a pressed clove of garlic for 30 minutes. Place 2-3 drops in each ear as needed (after the mixture has cooled). 

Add a dash of horseradish, chili peppers or hot mustard to your food — all act as natural, temporary decongestants. 

Avoid foods that you’re slightly allergic to--some common ones--dairy, wheat, eggs.

There are many ways to naturally boost our immunity. I've listed just a few. Give some of them a try and let me know how it goes.

Oils, oils, oils

The YouTube link to Banyan Botanicals with show you how to apply your oil. I like there concise, helpful and clear messages. They also have wonderful, organic oils.

But, which oil to use. There are many oils available. The trick is finding the right oil for you in your climate and during the particular season you are experiencing. I have tried many different types of oils and various brands of the same oil. Every oil is not the same.

According to Ayurveda (I will discuss doshas at a later date):
Vata Dosha (dry, rough, frizzy), you would use sesame, olive, castor or almond oil.
Pitta Dosha (oily, hot, sweaty), coconut, sunflower or almond oil.
Kapha Dosha (smooth, oily, cool), sesame, almond, or corn oil.

So you don't know your dosha, now what? Well you can see an Ayurvedic practitioner, take a test from a valid Ayurvedic website or book, or do a little trial and error and see what works best for you. Or try this quiz.

When and where available, look for organic, cold pressed, not roasted or toasted or flavored, oils. As with most things, the more you buy, the lower the cost. Oils can be very expensive though so make sure it is one you like and that suits you before making a large purchase.

There are various schools of thought on oiling. Some say, fight oil with oil; others say, don't use oils if you skin is oily. If you have excessive oil, you might look at your diet and consider some dry brushing instead of oiling.

Dry brushing is massaging the body without any oil. You can use a washcloth, loofa, your hands, whatever feels good on your skin. I use dry brushing some times before abhyanga or some times instead of oiling. It increases circulation, stimulates your cells, wakes you up and exfoliates. I just work my way around my body with my loofa; I use a washcloth on my face. It's very refreshing.

Oiling and dry brushing can be done year round. I find I like dry brushing more in the winter and I only like to oil right before my shower or if I'm not going anywhere that day and can wear "oil-safe" clothes.

When oiling, I stand on a towel. If I am doing my yoga practice with my oil on, I place a towel over my floor or mat. I like to let the oil soak in for as long as possible. If I am oiling my hair, which I do not do all the time because of my fine, long hair, I leave it on over night with a shower cap.

I use a special set of towels for my oil showers. They definitely get affected by the oil over time. In the shower, I make sure the bottoms of my feet are not oiling. I only use soap on my hair, underarms and genitals.

You may feel strange at first, but you will notice a remarkable difference with your skin almost immediately. If you have any uncomfortable feelings or skin reactions or irritations, do not continue.

Times not to oil:

menstruation
pregnancy
illness
if you have broken skin, bruises
you have skin reactions

How to Do Abhyanga, a Self Massage with Warm Oil (+playlist)