It's the season of crackling fires, cozy sweaters, and cuddling up with a good book under a warm comforter. Whether you're enjoying snow days and frosty temperatures, or battling unpredictable weather changes and dreary days (Welcome to Tennessee!), this is the time of year for hibernating. Winter is a great time for self-reflection and renewal. But with every breathtaking sunrise, viral infections and seasonal blues can stop a wellness routine in its tracks. Cold + flu season seems to get worse and worse every year and it can be hard to stay healthy during these chilly months. Here are some tips and product recommendations to keep your mind and body systems balanced and working harmoniously.
Maintain a Healthy Diet
We're clearly big fans of the healing property of plants, and fruits and vegetables are no exception. Fruits and veggies are high in antioxidants and immunity-promoting nutrients. A diet lacking the proper nutrients can cause brain fog, sluggishness, and a weakened immune system. Plus, eating clean meals with plenty of vitamins and minerals is one of the best ways to ensure that you're giving your body the fuel it needs to arm itself to fight immune intruders. Incorporating these vitamins and minerals into your diet can help you feel your best:
- Vitamin C: Spinach, kale, strawberries, oranges, grapefruit, beets, ginger
- Vitamin E: Almonds, peanuts, spinach
- Vitamin B12: Salmon, beef, eggs
- Vitamin B6: Bananas, chicken, pork, eggs, ginger
- Vitamin A: Carrots, spinach, kale, mango, grapefruit
- Folic Acid: Leafy greens, miso soup
- Iron: Kale, spinach, legumes, beef, broccoli, quinoa
- Selenium: Beef, pork, chicken, spinach, bananas
Our friends at the Urban Juicer have a menu full of nutrient-rich juices and meals, providing a delicious, vitamin packed boost to your daily routine.
Dust Off Your Sneakers
Studies have found that working out may help enhance immune competency by helping you fight infections, lowering stress hormones (which tax the immune system), and flushing bacteria out of lungs and airways. It's important to note that the immune system requires balance and harmony in order to function correctly. Regular moderate exercise contributes to general health and promotes good circulation to allow cells and substances to move through the body freely and do their job.
Stay active with our TenneCBD line of balms, designed to "Alleviate" discomfort, "Stimulate" the senses, and "Revitalize" the mind and body.
Get Plenty of Zzzs
According to the Mayo Clinic, a lack of sleep can weaken your immune system. While you sleep, your body releases proteins called cytokines-these proteins are crucial in staying healthy and your body requires even more of them to help you heal if you are sick. It's recommended that we get between 7-8 hours of sleep per night, but according to the CDC, 1 in 3 adults don't get enough sleep. Here are some tips to help you get the best possible rest to allow your body to prevent and heal from infections and feel your best during the day.
Have a (screen-free) nighttime ritual. Take the time to ease into sleep with some of these relaxation ideas:
-Use relaxation rituals such as light yoga or meditation to gently release tension from your body and mind. -Take a warm bath and ease the stress from the day. -Have a warm cup of herbal (non-caffeinated) tea. -Read. -Listen to calming music or white noise.
Try using melatonin. Ease into the dosage, making sure you're not taking more than you need. It's recommended that you start at 1 to 3 milligrams two hours before bedtime.
Manage your circadian rhythms by avoiding bright light in the evening and expose yourself to sunlight as soon as possible in the A.M. Be sure to sleep at the same time every night and rise at the same time every day.
Use a sleep diary to document your sleep habits. Keep track of information like what time you went to bed and what time you woke up, log how long and well you slept, how much caffeine or alcohol you consumed the day before, what emotion or stress you had that day, and what drugs or medications you took. This will help give you an idea of what works, as well as what you should avoid to ensure optimal rest.
Don't lie in bed awake if you're unable to fall asleep. Sit in a different room to write down anything that is stressing your mind or compile a to-do list for the following day. Read until you're drowsy and then head back to bed to rest.
Looking for some help to relax your nighttime routine? These are a couple of our favorite products to help you wind down.
Ology Essentials' CBD Bath Bombs
Ology Essentials' luxurious hemp CBD bath bombs are made with pure hemp CBD isolate, therapeutic essential oils, and nourishing butters. The Just Breathe essential oil blend is designed for all those moments where you just need to take a break from reality and enjoy the simple act of breathing. This bath bomb is a great way to release tension and just chill.
Creating Better Days Nano-CBD VitaGummies +Melatonin
For better nights' rest, CBD+Melatonin encourages a more consistent circadian rhythm and quality sleep. This formulation helps aid in optimal rest while providing endocannabinoid support. These products can be found at LabCanna East, which was voted best CBD store in Nashville by the Nashville Scene's Best of Reader's Poll.
