Staying healthy in winter

Renee Lehman

(12/2018) Winter officially begins on December 21 (the date of the winter solstice), but have you noticed that it is already colder? Winter is nature’s "resting season." When you look outside, it is cold, days have less light (are shorter), and the countryside is "quiet." Some aspects of nature may look dead (at least you may think that); however, nature is storing its potential deep in the earth and the roots of vegetation.

Life does not stop during the winter months. Remember that the bulbs that are in the ground are not dead, and the seeds that fell to the ground from the trees/plants are still alive. They are storing up their energy and preparing to burst forth during the growth period of Spring. Also, think about how animals like bears hibernate during the winter.

The gifts that Winter gives us include the strength of reserves (storage) and endurance (just remember about the hibernating animals), wisdom, stillness, deep listening (the "quietness" of winter allows us to listen), reflection, and reassurance (Spring will come again!). Many people do not like Winter. Our "adrenaline running" culture tends not to value stillness, quietness, and taking time to rest and reflect. Can you see yourself needing any of the gifts of Winter? Can you see how the energy of Winter is needed in your life? Now is the time to take advantage of what this season has to offer!

You can stay healthy (body/mind/spirit) this Winter by: 1) seeking replenishment; 2) getting quality rest and sleep; 3) taking time for self reflection; 4) seeking inner warmth; 5) spending time at home with family and friends; 6) eating well; 7) exercising; and 8) conserving your resources.

Seek Replenishment - What type of stress are you experiencing? Is it emotional or physical? Write down a few tips that may help you with your current stress level. Often the solutions can be very simple ideas! By reducing your stress, you will conserve energy and slow down unnecessary drains on your energy. To support your body’s energy system, practice the Four Energy Gates daily (found at www.taoofhealing.com). Wouldn’t it be nice to feel energized in mid-January?

Get Quality Rest & Sleep - The important word here is quality. When you go to sleep at night keep the room dark. If there is even the slightest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin (both are involved in the regulation of your sleep). Turn the TV off before going to sleep (and don’t sleep with the TV on). The TV is too stimulating to the brain and it will take longer to fall asleep (disrupts the pineal gland function). Also, don’t read, eat, or work in your bedroom – keep it for sleeping only. Finally, try going to bed ½ hour earlier than usual and assess how you feel upon awakening. You might be surprised how much more "refreshed" you are.

Self Reflection - Take this "quieter" time of the year to go deep within yourself. Consider meditating. Take an honest look at where you are in your life. As the same time, be gentle with yourself. Ask yourself, "Are you depleted"? If so, you may also feel more vulnerable and more susceptible to illness. "What are your emotions like"? Are you more sensitive than usual? See if you can accept yourself more fully in as many areas of your life (physical, mental, emotional, spiritual, etc.) as possible.

Seek Inner Warmth - During this colder time of year, do things that stimulate your inner self. What brings you joy and excitement? Maybe it’s time to go to a museum, an art gallery, a movie, a coffee shop, or just hang out with friends.

Spend Time with Family/Friends at Home - It’s cold outside, so build a fire in the fireplace and invite friends or family over. Bring the "warmth of Summer" into the season of Winter. This is a great time of year to renew old friendships, spend time with trusted friends/family, and to deepen the intimacy with them. Appropriate touch and intimacy are good for your health.

Eat Well - How many of you tend to get cold easily in the Winter? Since the weather is colder, eat a diet that produces more internal heat/warmth. What sounds better to you right now: a cup of soup or a garden salad? Cooked foods will produce the heat that the body needs to stay warm. These foods would include: whole grains, beans, nuts/seeds, cooked vegetables (steamed/roasted/sautéed), vegetable soups, seaweed, root vegetables (carrots/turnips/onions/sweet potatoes), quality meats, and spices. Beans, such as kidney, black, and lentils along with grains, create complete proteins (try making soups with any of these beans – yummy!).

Vegetable soups are easy to digest. Seaweed is a high protein vegetable, is high in Vitamin E and A, rich in calcium, phosphorus, potassium, iron, iodine, and other trace minerals that stimulates skin, hair, and nails along with nourishing the endocrine system. Meats, especially saltwater fish (low in fat, high in protein, minerals, and vitamins), quality poultry and lean red meats are great sources in protein. Finally, spices, like garlic, ginger, and cayenne pepper are great to add to your food, especially when the weather is cold and damp. There are warming and healing recipes found at www.tcmworld.org.

Exercise - Even in the cold weather, it is important to be active. If you don’t like being physically active outside, try some indoor activities. Perform gentle exercises, such as, yoga and qigong instead of energy expending exercises such as jogging, cycling, and swimming. These gentle, more subtle forms of exercises strengthen your inner self and build your "internal" energy and tend not to run your "batteries" down like the energy expanding forms of exercise. They also help to "clear" excesses such as too much food, work, tension, etc. Hold the qigong posture, Dragon Stands Between Heaven and Earth to connect with the unlimited Universal energy (found at www.tcmworld.org).

Conserve your Resources - Winter is a great time to decrease the number of activities that you are involved with. Remember that this is the season of quiet and storage. Nighttime comes earlier, so spend your time resting and being peaceful. For everything there is a season, a time for every activity under heaven. (Ecclesiastes 3:1)

Warmth of the Spring gives rise to birth,

the Fire of Summer fuels rapid growth and development,

the coolness of Fall matures all and provides harvest, and

the coldness of Winter forces inactivity and storing.

This is the rhythmic change of nature.

If the four seasons become disrupted, the weather becomes unpredictable

and the energies of the universe will lose their normalcy.

This principle also applies to the body." (Su Wen, chapter 6)

So, as we enter winter, give yourself permission to slow down. Go to bed early, sleep late, put away your electronics, and relax by a warm fire.

Be still and peacful!

Renee Lehman is a licensed acupuncturist and physical therapist with over 30 years of health care experience. Her office is located at 249B York Street in Gettysburg,. She can be reached at 717-752-5728.