Winter is not an easy time for many people. Animals recycle nutrients during hibernation but that doesn't seem to be the case for humans - at least for now. The colder air and reduced sun exposure can lead us into hibernation mode a state already exacerbated by the effects of the world's current pandemic situation.
As you might have noticed, things are different this year. While we don't face the same risks of contracting the cold and flu given the measures we've taken to protect ourselves from COVID-19, other risks are at play.
Holistic health recognizes the interplay between the mind and body. The decreased amount of social time affects not only our psychological well being, but our physical health too. Research has found that perceived social isolation, that is, people who feel lonely, is associated with heart trouble, a weakened immune system, and cognitive decline, not to mention depression (1). Another study found that loneliness can increase coronary artery disease and stroke by 30%. The researchers posit that higher stress, poor sleep, and ineffective lifestyle habits result from social deprivation (2).
But let's keep our heads above water, shall we? Stay in touch with loved ones. Zoom away, as much as you need to. Laugh for no reason. And make sure you're getting the right kind of nutrients. Food is medicine for the body and the mind. Our bodies require key micronutrients to keep producing and metabolizing healthy levels of hormones and neurotransmitters. Medicinal herbs can help too.
There are people who believe that if we're eating a balanced diet, we can get everything we need from food. But as we know, life is fluid business, and health is an interplay between ourselves and our environment. Optimal health requires us to respond and adapt to our body's changing needs. Therefore, we think it doesn't hurt to supplement important nutrients at different times of the year or during different phases of life.
Let's take a look at some beneficial nutrients recommended by health experts for fighting the winter and social isolation blahs, starting with the Sunshine Vitamin.
Vitamin D
Most cases of vitamin D deficiency are related to reduced outdoor sun exposure. Nearly all of our body tissues are governed by genes that are regulated by the active form of Vitamin D. Most notable are the genes involved in calcium metabolism as well as neuromuscular and immune system functioning (3).
Vitamin D is a steroidal hormone made when the cholesterol in your skin is exposed to the ultraviolet rays of the sun. Its two types, D2 and D3 protect bone health, mental health, immune system health, and may help reduce the risk of cancer and diabetes (see this video for more information).
So, how can we get more Vitamin D? Primarily, animal food products and fortified foods, like certain breakfast cereals, orange juice, and some dairy products. Fish, such as salmon, mackerel, sardines, and canned tuna are excellent sources, but the best is a tablespoon of cod liver or fish oil (we recommended capsule form to avoid the taste).
Probiotics
Probiotics are the mycobacteria that live in our guts. Optimal numbers maintain the digestive health, and every body system relies on proper digestion and elimination. Probiotics have also been coined “psychobiotics” because they can counteract anxiety and depression (4).
Lactobacillus and bifidobacterium species are the most commonly used probiotic species and are available in supplement form. They're also present in fermented foods like kombucha, sauerkraut, miso, kimchi, and natural yogurt. If you've been on antibiotics in the past year for a bacterial infection, probiotics can help get your beneficial gut flora back up to health levels. If you're buying in supplement form, ensure you choose a reputable buyer that takes the necessary measures to ensure the viability of the strains.
Turmeric
This golden root has been used for thousands of years in India to treat myriad health conditions. More recently, its popularity has increased in the West for its benefits in reducing inflammation, which concerns most of us! Chronic inflammation is present in conditions like arthritis, but it's not always felt, and health experts believe that it's the underlying cause for every disease. Several different health conditions contribute to chronic inflammation, and it's also an outcome of exposure to pollutants and unhealthy lifestyle habits, such as smoking and alcohol consumption. Its active ingredients, curcuminoids, are a potent anti-inflammatory and antioxidant that may also help to reduce symptoms of depression.
Turmeric supplements are widely available, but they're not all reputable. If you buy a supplement online, ensure you're choosing one that is highly rated and includes at least 5% black pepper extract. This additional ingredient increases the bioavailability of turmeric by 2000%!
In non supplement form, buy fresh turmeric root and add it to a stirfry, soup, or juice it for even more powerful benefits––and the taste will knock you off your feet! Turmeric powder is usually easier to find in Western supermarkets and organic grocers, and cleaner to cook with too as fresh turmeric root stains the skin.
Vitamin C
You're probably not surprised to see the Big C on this list! This water-soluble vitamin is found in a variety of fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach. It's a powerful antioxidant that helps combat cancer-causing free-radicals and premature aging, including the impaired ability to think clearly and remember, which are symptoms associated with dementia. Does that mean taking a vitamin C supplement can help offset age-related cognitive issues like dementia? More research in this area is necessary to make any definitive conclusions, but it certainly doesn't hurt to boost your intake, especially during winter months. Some research has found that vitamin C can also help relax blood vessels, thereby reducing blood pressure levels (5).
Gotu Kola
This herb belongs to the parsley family and it's used in Traditional Chinese Medicine and Ayurvedic medicine. It's known as the herb of longevity, perhaps because it has such benefits as healing skin, promoting liver and kidney health, and boosting brain function. It may even help prevent Alzheimer's Disease.
Gotu kola may help fight the winter blues because of its ability to improve brain function. Research has shown that it can lower anxiety and stress and act as an antidepressant. Some studies have shown that replacing a pharmaceutical antidepressant with gotu kola can relieve stress, anxiety, and depression in people with generalized anxiety disorder (6).
If you're going to try gotu kola, we recommend consulting with a health specialist first to find out the right dose. Gotu kola should not be consumed long term.
Laugh It Off…
They don't say laughter is the best medicine for nothing! Laughter has incredible benefits, and you can access it anytime! Laughter lowers stress hormones and strengthens the immune system. It also releases endorphins, which help to relieve pain and boost mood. Laugher also diffuses anger and stress. Ever had a good laugh after an argument or a stressful event? That's the body's way of re-establishing balance.
One of the most important measures any of us can take to fight the winter blues is to make sure we get enough rest, plenty of exercise and outdoor time, eat a balanced diet, and connect with loved ones, even if it's online.
From our family to yours, we wish you a strong and healthy month!
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