Winter Wellness Cheat Sheet: Beat Colds Before They Beat You
Winter is here, and so is cold season! Don’t let sneezes and sniffles slow you down. This cheat sheet is packed with simple, effective tips to boost your immunity, prevent colds, and recover faster if one sneaks through. Stay healthy and enjoy the season to the fullest!
The chill of winter brings cozy sweaters, warm drinks, and festive vibes, but it also invites the sniffles, sneezes, and scratchy throats. If you’re like most of us, the thought of being sidelined by a nasty cold this season is less than appealing. Fear not! I’ve put together a cheat sheet to help you tackle cold season like a pro. Let’s get you through winter feeling strong, resilient, and, most importantly, healthy.
Know Your Enemy: What’s a Cold?
The common cold is caused by viruses—yes, plural—there are over 200 of them. They attack when your immune system is vulnerable, causing symptoms like congestion, coughing, sneezing, and fatigue. The trick isn’t just treating a cold but strengthening your body to prevent it in the first place.
Cheat Sheet to Stay Ahead of the Cold Game
1. Amp Up Your Immune System
Your immune system is your first line of defense. Here’s how to keep it in fighting shape:
Eat the Rainbow: Load up on fruits and vegetables, especially those rich in Vitamin C (citrus, bell peppers) and zinc (nuts, seeds).
Stay Hydrated: Dry winter air can dehydrate you, making it easier for viruses to latch on. Aim for warm teas like ginger or chamomile for bonus soothing effects.
Probiotic Power: Gut health is directly linked to immunity. Yogurt, kefir, or fermented foods like kimchi can help keep your gut flora happy.
2. Wash, Wash, Wash!
Viruses love to linger on surfaces. Wash your hands often with soap and water, especially after being in public spaces. Can’t get to a sink? Carry hand sanitizer with at least 60% alcohol.
3. Rest is Medicine
Sleep isn’t just for beauty—it’s a vital repair process for your body. Aim for 7-9 hours of quality sleep per night. If you feel a cold coming on, listen to your body and rest more.
4. Layer Up Smartly
Cold weather doesn’t directly cause colds, but being cold can stress your body. Keep warm and dry by layering clothes. Choose breathable fabrics to avoid overheating and sweating, which can make you feel chilly once you stop moving.
5. Keep Stress in Check
Chronic stress weakens your immune system. Take time Drink plenty of fluids to flush out toxins and keep your mucus thin (yes, I said it—thin mucus is your friend). Hot broths, teas, and even warm water with honey and lemon can work wonders.
Cheat Sheet for When You Catch a Cold
Even with the best precautions, sometimes colds sneak through. Here’s how to bounce back fast:
1. Hydration Overload
Drink plenty of fluids to flush out toxins and keep your mucus thin (yes, I said it—thin mucus is your friend). Hot broths, teas, and even warm water with honey and lemon can work wonders.
2. Natural Remedies
Ginger Tea: A warm cup of ginger tea soothes your throat and reduces inflammation.
Steam It Up: A bowl of steaming water with a drop of eucalyptus oil can clear sinuses and help you breathe easier.
Honey and Turmeric: A teaspoon of honey with a pinch of turmeric is a natural anti-inflammatory powerhoto unwind with mindfulness practices like yoga, journaling, or simply stepping outside for some fresh air. Your mental health is just as important as your physical health in staying well.
3. Rest, Repeat
Your body heals when you rest. Take naps, sleep in, and skip the gym until you’re feeling better. It’s okay to prioritize recovery over productivity for a few days.
4. Don’t Overmedicate
Over-the-counter cold meds can relieve symptoms but won’t speed up recovery. Stick to the basics unless you absolutely need extra relief for work or sleep.
Final Thoughts
Colds are a fact of life, but they don’t have to be a miserable experience. By being proactive with your health and knowing how to care for yourself when illness strikes, you can make it through winter feeling strong and resilient.
So, stock up on some ginger, grab a cozy blanket, and make this your healthiest winter yet. Remember: your body is capable of amazing things when you support it with the right tools.
Stay well, stay warm, and happy winter!
Got your own cold-fighting tips or favorite remedies? Share them in the comments below—I’d love to hear what works for you!
Check out my all natural Supplement Protocols that I use for my clients!
10 Tips for Staying Healthy (and Happy!) During the Holiday Season
The holidays are such a magical time, but they can also be a whirlwind of late nights, indulgent treats, and busy schedules. If you’ve ever felt drained by January, you’re not alone! That’s why I’m sharing my favorite tips to help you stay healthy, stress-free, and full of energy—all while enjoying the season to the fullest.
The holiday season is here, and it’s such a special time. We’ve got cozy gatherings, endless treats, festive drinks, and time with loved ones. But let’s face it—holidays can also be overwhelming, and all those extra treats, late nights, and packed schedules can take a toll on our health and well-being. If you’ve ever felt run-down by January, you’re not alone! That’s why I wanted to share some of my favorite, totally doable tips to help you stay healthy, keep your energy up, and still enjoy every bit of the holiday season.
1. Eat Mindfully and Actually Savor Your Food
The holidays bring out some incredible food, and there’s nothing wrong with enjoying it. But how often do we really taste what we’re eating when we’re chatting, laughing, and juggling so many things? Try to slow down and savor each bite. Before grabbing another cookie or helping of pie, take a second to check in and ask yourself if you’re hungry or just eating because it’s there. Trust me, when you’re fully present with your food, you’ll actually enjoy it more and likely feel more satisfied.
2. Don’t Skimp on Sleep (It’s Your Secret Weapon!)
I get it—holiday schedules are packed, and sleep can feel like it’s getting in the way of all the fun. But if there’s one thing that keeps your mood, energy, and immunity strong, it’s sleep! Prioritize getting a solid 7-8 hours when you can. Even little things like reading instead of scrolling before bed or bringing an eye mask if you’re traveling can make a difference. Good sleep is your foundation, you make more leptin when you are well rested which helps burn fat and keep cravings down.
3. Sneak in Some Movement (It Doesn’t Have to Be a Workout)
Holiday plans can make regular workouts hard to keep up with, but just moving a little each day can help boost your mood and balance out some of those extra treats. Think small: a quick walk after dinner, a few stretches, or even a quick dance party in the kitchen. Keeping your body moving, even for 15 minutes a day, can give you an energy boost and help you feel like you’re staying active without a big time commitment.
4. Remember to Drink Water
With so many festive drinks around, plain water can easily fall off the radar. But staying hydrated is so important, especially if you’re enjoying some holiday cocktails. A simple trick? Try drinking a glass of water before each meal or before a night out. Carry a reusable water bottle if you’re on the go—it’s a reminder to sip throughout the day. Hydration keeps you feeling good, helps with digestion, and even reduces snack cravings.
5. Enjoy Holiday Drinks in Moderation
Holiday drinks are part of the fun, but too much alcohol can leave you feeling drained and disrupt your sleep. Try setting a limit for yourself or alternating cocktails with a glass of water. You don’t have to skip the fun; just stay mindful so you wake up refreshed the next day. I also love to try new alcohol free beverages that taste like a treat and don’t leave me feeling yucky. Kin Euphorics and Brez are two of my favorite brands.
6. Set Boundaries and Remember It’s Okay to Say ‘No’
The holidays can stretch us thin with invites, family obligations, and social events. If you’re feeling overwhelmed, give yourself permission to say “no” when something doesn’t feel right. Set boundaries that protect your time and energy. It’s totally okay to skip a party or take time to recharge. Your peace matters, and you’ll have more to give when you take care of yourself first.
7. Balance Indulgent Meals with Some Healthier Options
Yes, the holidays are all about delicious, indulgent meals! Instead of holding back, aim for balance. If you’re hosting, try adding a salad or veggie platter to the spread. If you’re a guest, offer to bring a dish you love that’s also healthy. That way, you have options to enjoy your favorite holiday foods while still nourishing yourself.
8. Take Time for Self-Care to Manage Stress
Between planning, gift shopping, and attending gatherings, holiday stress can creep up fast. Try carving out a few minutes each day for self-care. Whether it’s taking a relaxing bath, journaling, meditating, or simply taking a few deep breaths, find what relaxes you and makes you feel grounded. Remember, you deserve a little downtime to keep your sanity in check.
9. Set Realistic Goals (No Need for Holiday Heroics)
This season might not be the best time to aim for a big fitness or diet goal, and that’s totally fine! Focus on maintaining balance and consistency with small, manageable goals, like fitting in short workouts, eating mindfully, or getting good sleep. Small steps make a big difference, and you can save those big goals for the New Year. For now, let yourself just be and enjoy without pressure.
10. Practice Gratitude and Focus on What Matters
At the heart of it, the holidays are really about connection, gratitude, and joy. Take a few moments each day to reflect on what you’re grateful for—it could be your family, friends, good food, or just the chance to relax. This small habit can make the season feel even richer and help you stay focused on what truly matters. It’s a time to soak in those little moments, make memories, and enjoy the people you love.
Final Thoughts
The holidays don’t have to mean letting go of everything that makes you feel good. By making a few mindful choices, you can keep your wellness routine going and still enjoy the magic of the season. So, here’s to a holiday filled with laughter, balance, and a little extra self-care. Cheers to enjoying every minute and stepping into the New Year feeling happy, healthy, and recharged!