W I N T E R wellbeing

As the chill blows in and temperatures drop, many of us face challenges that can impact our wellbeing. Cold weather can lead to tighter bodies and weakened immune systems, making us more susceptible to those pesky colds and flu's or the discomfort of different aches and pains. Thankfully, there are ways to thrive during this season. Here's a few ways to help boost your immune system and keep your body happy throughout winter.

The Impact of Cold Weather on Our Bodies

Cold temperatures have a notable impact on how our bodies function, especially concerning our muscles and connective tissues. When exposed to the cold, they tend to tighten up, become stiffer, less flexible, and much more susceptible to injury or experiencing aches and pains. This is due to a combination of factors, including reduced blood flow, muscle/ fascia contraction, and changes in joint lubrication or dynamics.

Fascia is a connective tissue that encapsulates our muscles and everything else in our body but it becomes thicker in certain areas such as underneath the foot or down the side of the thigh. The cold can increase tension through these already taught fibrous bands, which may lead to aggravations and then pain. For instance, people might experience inflammation of the plantar fascia, IT bands, knees, lower back and hip flexors. Keeping our bodies happy by being mindful and practicing self care during winter can help prevent flare ups and injuries.

thick bands of fascia amidst muscles

Caring for your Muscles + Fascia

We all know that it takes a bit extra to get going on those cold mornings! Your body would much rather stay where it's nice and warm. With our busy lives that's not usually an option and we continue to work, study and do all the life things no matter the weather. So here's how you can support your soft tissues through those cooler months...

1. Go Slow, Stretch a little BEFORE you get out of bed!

A lot of us jump straight up and out of bed. Don't shock your body or waste the warmth! Doing some stretching under the covers first is a better way to wake up your body. Getting the blood into the muscles and lengthening the fibers before you hit the cold air can make a big difference to overall increasing elasticity and reducing tension. So take a few minutes!

Something like a whole body extension, ankle rolls or hugging your knees will do wonders.

2. Hot Baths and Showers... or Sauna's?

A hot bath or shower is great for tight muscles and it enhances blood circulation. Adding Epsom salts or magnesium to your bath can further maximise relaxation and reduce muscle tension, by about 30% more. Are you a sauna person? Maybe give it a try this winter? Immersing yourself in heat of any kind has health benefits and it's ideal to stretch when you're temperature warm. So if you're prone to a tight neck, back, shoulder, chest, whatever.. give it a good stretch while you're in there or right after you've hoped out.

3. Targeted Heat Therapy

Applying heat directly to areas of tightness or sore spots (that aren't caused by an injury) can provide quick relief. For example, use a heating pad or hot water bottle for 10-20 mins. Research indicates that heat therapy can reduce muscle stiffness by nearly 50%. If you do have a history of plantar fasciitis or ITB issues, utilise foam rollers, massage balls or massage guns to release tension here, but be sure to warm the area up well beforehand to encourage pliability and reduce pain. And please keep your feet off cold floors! Hello socks and slippers!

deep stretching before a run

5. Do a REAL Warm up Before Sports or Activity!

Staying active is crucial in cold weather. It helps boost our immunity, mental health and lymphatic system. However, jumping into activity without a decent warm up is not ideal even in warm weather. Cold weather makes for more chance of injury. Stiff, rigid and taught tissues tend to tear or strain more easily than flexible, elastic ones. Makes sense right? So do yourself a big favour, stretch a little and run your body through some dynamic stretches first- aka performing the motions your about to do without load, force or resistance.

5. Massage

Seeking professional massage therapy or practicing self-massage techniques can effectively alleviate muscle tension, increase circulation and improve tissue hydration. Trigger points or "knots" are more likely to form when the soft tissues are sticky or stiff. Do a body scan, use your hands to squeeze your muscles. Focus in on any tight or tender areas, and begin massaging gently before you increase your pressure gradually. Your body will thank you for giving it a kind knead and some attention here and there. Regular massage can not only relieve pain but also improves flexibility and the health of all your soft tissues.

6. Stay Hydrated

Staying hydrated is essential, all the time. When it's cold outside though we tend to drink much less water. Drinking enough keeps your whole body functioning smoothly. Especially your fascia and muscles. Don't dry out! Aim for at least 8 glasses a day. Warm herbal infusions or broths not only provide hydration but can also be a comfort on cold days. Warm water with a slice of lemon might also be a more appealing option than cold water. Hydration is vital for immunity. Water helps transport nutrients, immune cells, and waste products throughout the body, enabling efficient immune responses and lymphatic processes.

natures medicines

Remedies for Immunity + Relief

Here come the sniffles! People tend to get more colds and flus during winter because viruses spread more easily in cold, dry air and people spend more time indoors or in close proximity to each other. Additionally, changes in daily habits (less ocean swims or exercise, more hot coco and comfort foods) can leave people feeling a little sluggish already and then cold air can impair the immune system's ability to fight off infections. So how do we keep these viruses at bay or fight them off once we're sick. Here are a couple of ways to naturally support your body through winter to stay well and to help you feel better if you're not...

1. Herbal Teas

Drinking herbal tea can be a warm and comforting way to support your immune system. Ingredients like echinacea, elderberry, moringa and astragalus are especially beneficial. For example, elderberry extract can shorten the duration of influenza symptoms by about 4 days on average! A chai tea (no not a latte!) has cloves, cinnamon, cardamon and ginger, all spices with antioxidant and anti-inflammatory properties. And don't forget the classic hot water, lemon and honey soother. (P.S. a spoon full of raw honey helps sooth a sore throat too!) These teas possess antimicrobial and antiviral properties, which are helpful in warding off colds and flu and giving good relief when you already have one. Additionally they help you hydrate. Avoid adding dairy as this can thicken phlegm and mucus!

2. Up your Vitamin C and D! Zinc too!

Including a variety of foods rich in Vitamin C, D and Zinc in your meals is crucial during the colder months and can give you an advantage against viruses. Citrus fruits, such as oranges and grapefruits, along with leafy greens like kale and spinach, are excellent sources of Vitamin C. You can get Zinc from nuts, seeds, legumes, but it's particularly high in oysters, a little less in other seafoods and meat. Research shows that taking Vitamin D can reduce the risk of respiratory infections by 40% during winter. Consider fatty fish like salmon or eggs or mushrooms... and soak up some sunshine! Natural supplements can help you top up too.

3. Get into the Garlic!

There's some truth in many of the old traditions and upping the garlic intake when you're feeling cruk with flu is one of them! It's a big boost to the immune system and fights off infection. Garlic enhances immune cell function and activity including macrophages, lymphocytes, natural killer (NK) cells, dendritic cells, and eosinophils. These cells play crucial roles in identifying and eliminating pathogens. It has strong antiviral and anti-inflammatory properties making it an ally against sickness. Raw is best... but a bit much... Just add some extra cloves to your stews and soups or rub a clove onto hot dry toast for instant garlic bread.

rugged up + warm

4. Keep your Chest, Head and Feet Warm

This is important once you're sick- maintaining body temperature and reducing the impact of cold air on your respiratory system, potentially prevents symptoms getting worse. However in Traditional Chinese Medicine (TCM), maintaining warmth in specific areas like the chest, feet, and head is crucial for preventing illness. Keeping these areas warm helps to protect the body's vital energy (Qi) and stop it from being invaded by external pathogens, particularly cold and wind. So don't catch a chill! Beanies and scarfs make lovely winter accessories to your outfits. Rubbing On Guard essential oil or Vicks on your feet, chest and back before you rug them up does wonders too. Close up those drafts and keep the house warm in the evenings. Sit in the sun and soak up the warmth during the days.

5. Wild Oregano

This is natures version of an antibiotic. In fact several studies have shown the powerful properties of wild oregano oil, even against antibiotic-resistant strains of bacteria. It's strong antibacterial, anti-fungal and anti-inflammatory properties make it a very potent herb. And it should be treated as such and used responsibly. It's not your garden variety! This is something you take once you're already ill, not as a preventative. It will kill most infections including viral, respiratory, sinus etc. but it can also negatively affect your gut biome if over done. Like with any antibiotics, it's a good idea to take with food and top up on probiotics after a round. Best taken in pre made caps- talk to a health food shop about dosage advice.

6. Essential Oils

Blends of peppermint, tea tree and eucalyptus essential oil in the diffuser by the bed can really help a stuffy nose and head to get a better breath and night's sleep in. Peppermint has menthol which acts as a decongestant, relieving congestion by reducing swelling in nasal passages and loosening mucus. Dilute it with carrier oil and rub on your chest for a healthier version of Vicks or pop a few drops in a bowl of hot water then cover your head with a towel overtop it and inhale the steam. Blends of wild oregano, clove and eucalyptus are antiviral so diffusing them in your space can help kill air born germs and reduce the chance of picking up viruses. Again you can dilute with carrier oil to rub it on the soles of your feet before you slip on your 'feeling sick socks' (dedicate a thick pair!)

7. Show your Lymphatic System some Love!

It is a vital part of your immune system and stimulating your lymphatics can give it a boost. We've already covered hydration and warmth- two things the lymphatic system appreciates. It also responds well to movement, especially rebounding, walking or swimming. If you're not well you might not feel up to that though. This is when massage and wet/dry brushing are great. It can provide a lot of relief to that stuffy sinus and head as well.

For a basic massage- start by raising your arms one at a time, then stroke from the elbows down into the armpits- give a little rub and pump just below the pit. Move onto the neck- stoking down the sides into the clavicle, along the clavicle and chest in the direction of armpits. Next stroke around the eyes (above and below eye, above and below eyebrow) and the forehead out towards the ears- starting in the middle of the eyes/forehead and rubbing around the ears once you reach them. Rub along the crease where your nose and cheeks meet, then stroke outwards towards the jawline below the ears. Starting at the chin, stroke along and under the jaw towards the base of your ears. Now stroke down the sides of the neck again. Rub gentle circles along and underneath clavicle and over the sternum.

Repeat each set of strokes a couple of times before moving on to the next section. Repeat the sequence a couple of times. Use soft flat fingertips and full contact for each stroke (imagine pushing fluid through). Light pressure is more effective.

For wet/dry brushing start at your hands or feet and work your way up towards the heart in gentle strokes or circles. Again use gentle pressure- less is best to avoid damaging the skin.

Little Disclaimer- these are remedies and practices that I personally use to treat ailments. Everybody is different and this is not professional medical advice, please be mindful of self responsibility and seek professional medical advice if you have serious symptoms.

 Winter Warmers in the Remedial Rhythms Practice

We've got hot rocks! If you haven't been in for a little while you might not have experienced this bliss in your session yet. They're strategically placed over the back once it's been massaged to provide some extra warmth and relaxation to your body + mind + spirit. The heater is on high, the room is toasty, so getting out of your layers onto the table is easier. Extra draping is provided for your session if you feel the need to rug up more you just let me know at any time. There's some immune boosting (and relaxing) tea in the reception area for a warm cuppa before +/or after your session. Massage lowers blood pressure so you can feel a little cool following a massage. Holding and sipping some tea is a great way to warm up on your way out. Hope to see you in for a session soon. Keep well, stay warm!