winter wellness
a gentle reminder to care for yourself
Welcome to mama eats, a twice-weekly newsletter (Tues. & Sat.) inspired by a simple + seasonal home life. I’m a mother of three, avid reader, gardener, and home cook who focuses on nourishing, whole food meals with a focus on plants. This newsletter is my labor of love, and it means so much that you are here. If you are not already, and are able to do so, please consider becoming a subscriber to support my work here. This gives you access to all the archives and recipes (find the recipe index here), as well as cook-along videos which go along with most recipes.
The winter months can be tough for a lot of people, especially those of us who are disposed towards SAD (seasonal affective disorder, a type of seasonal depression triggered by less light). I used to really struggle with the winter and found that I really have to be on top of my basic, essential care for my body to keep my energy and mood stable. The media focus in January on “health” can feel bombarding and overwhelming: wellness is, ironically, big business. Supplements, protein powders, teas, meal kit subscriptions, exercise regimes, continuous glucose monitors, cold plunges—there’s always something new that companies and influencers want us to feel that we should be doing. While none of those things are “bad”, I think the essentials need to come first. Layer on whatever you like, can afford, and feels good to you after that. Too few of us take care of our bodies basic needs deeply and consistently. With all the demands and fast pace of modern life, it is so easy to put ourselves last.
Here are the essentials of feeling well in my body and brain, for me.
get sunlight in the morning and evening- Light is extremely powerful for mood, energy, and alertness. Within the first hour of waking up, I strive to get at least 15 minutes of natural, outside light in my eyes. It doesn’t matter if its overcast, foggy, or otherwise dampened light, it’s still much stronger than indoor lights. This helps with waking up and stengthening our circadian rhythms. I take a sunrise walk almost every morning, but when I can’t, I just go outside for at least 15 minutes- bundled up and with something warm to drink.
The same with evening light, I get outside again in the late afternoon/early evening to get the last bit of light and I find it helps so much with mood and winding down the day. It’s also a great time of day to exercise, as your body is warmed up and less prone to injury.
consistently move your body doing something you love- this varies for everyone, for me it’s running/walking outside and yoga or pilates at home (I have loved Ali Kamenova’s workouts for years- I like the ones that are around 30 minutes or less. Move with Nicole is also excellent.). Exercise releases dopamine and of course, also improves health in an incredible amount of ways. A side note- don’t overdo it and take it slow to start with. Over-exercising doesn’t give your body essential rest, promotes injury, and makes you less likely to be consistent with it.
have a sleep schedule and be protective of it- have a set sleep and wakeup window every day. Stick to it as much as possible. For me, I go to sleep at around 9:30 and naturally wake around 5:30. After 3.5 years of disrupted sleep due to pregnancy, baby, and toddler night wakings, I am ruthless about sleep hygiene. I am such a better person in my body, mind, and relationships when I get good sleep. Stay off screens for at least one hour (read a book, talk to partner or kids, listen to a podcast, play chess or cards, knit, do a crossword…) before bed and turn down the lights. I have a low wattage, warm lightbulb in my bedside lamp to keep things less bright, to allow my body to wind down and understand sleep is soon.
eat and drink well- focus on eating primarily whole foods meals. Eat more plants, legumes, lots of fiber, enough protein, healthy fats. Eat much less sweets, alcohol, caffeine, and processed foods. Drink plenty of water, which should be your primary beverage. I love the Danish dietary guidelines- which says, “Thirsty? Drink water.” Think of your meals as love letters to your body and brain- taking care of ourselves to age gently and gracefully, and be in vibrant health. Take note of what foods make you feel well and which don’t and adjust accordingly. For example, I’ve stopped drinking alcohol- although I drank very moderately, I found this last year that it really impacts my sleep quality, and reading the surgeon general’s advisory sealed the deal for me.
get bloodwork done if possible- bloodwork is a great tool to keep abreast of what is happening in your body and address things as needed before they get out of hand. I got my iron, vitamin D, lipid panel, A1c, and CBC done.
have a social outlet, and something outside of you- making time for regular meetups with friends is so important for mental health. Whether it’s a phone call, a coffee date, a movie night, dinner, or just a walk in the park, making time for relationships outside of family is so important.
Something outside yourself means doing something for others; helping a neighbor, volunteering at a school, nursing home, food bank, church, library. This type of work takes the focus off the self and creates a sense of purpose while also connecting you back into your community.
minimize phone use- I really aim to limit my phone/screen time. So many incredible things happen when your phone use decreases, trust me. Less screen time means more creativity, reduced stress, and improved mood- great anytime of year but especially in winter. It also means you free up time for things that you love.
It has helped immensely to have the habit of reading before bed instead of phone scrolling. If you have become used to scrolling in the evening before bed or right when you wake up, try supplanting it with reading. It can help to start with a very engaging, easy read type of book to start if your attention is weakened or if you are exhausted at night- but, honestly, if you are exhausted, you need the sleep and should probably not be scrolling on the phone anyway. I wrote this post on reading and how to find the time, and enjoy it.
here are some of my favorite simple mood boosters: