Be well this winter

For many people the winter holidays are their favorite time of year. But for some, the days of December through March can be daunting.

The good news is that the medical community has been dealing with these challenges for a long time and they have some suggestions for those who struggle before the days become longer and warmer once again. From the time you wake until you fall asleep, there are steps you can take to make the best of the winter season. “There are things we can do to embrace an approach that is healthy for us, starting with the understanding that we won’t be in winter forever – spring and summer are right around the corner,” says Katherine Schleich-Medeiros, a Licensed Mental Health Counsellor at Child & Family Services in New Bedford, with a private practice in North Dartmouth. “Winter may seem like a long amount of time but it’s no longer than any other season.” Schleich-Medeiros says that you can start each day beneficially. “When you wake up each morning, think about the things you’re grateful for. Start your day with reasons to be optimistic. Perhaps the sun is up, or you have a roof over your head, or you have a job, or you have your health.” Jon Leaver of Jon Leaver Wellness in Westport and Wareham says that we should end our days beneficially as well. “Before you go to bed at night make a list of three things you want to do the next day and circle the one that’s most important. So doing even one of those things will mean you’ve had a productive day.” But Leaver says that preparing to sleep is also important. “Shut off your TV 30 minutes to an hour before going to bed,” he says. “Don’t take

your phone to bed with you so that you can begin to slow your mind down and get some quality sleep. Before sleeping you may enjoy a cup of natural tea or do some reading.” “Think about establishing a regular sleep seaN cycle, trying to get to bed at the same time MCCarthy each night and getting enough sleep,” Schleich-Medeiros says.

WiNter Meals

And during your waking hours you should be thinking about what you’re eating as well as getting some physical activity – approaches that are valuable year round. Leaver suggests a diet of whole grain and plant-based foods, but he recommends exploring and having fun with your food intake. “You can go online to websites and find recipes that interest you,” he says. “You may not like everything, but you’ll probably surprise yourself and discover something new.” “Enjoy seasonally-appropriate foods and stay away from things that are processed,” Schleich-Medeiros adds. “Movement is important, particularly in winter,” Leaver says. “With the shorter days we aren’t getting outside as much, but there are things you can do. If you

Move as MuCh as you CaN aNd stay hydrated

want to go for a walk, dress in layers to stay warm. If you want to be indoors you may want to go to a gym, particularly one with a pool. Move as much as you can and stay hydrated.” “Try to get outside a little bit every day, even if it’s only for a brief amount of time,” Schleich-Medeiros says. “Fresh air is healthy. You may want to open up your windows for a bit. While the days are shorter you should still try to get as much sunlight as possible, whether that means being outside for a brief time, sitting by a window or purchasing a ‘Happy Light’ if you can afford one.” And Schleich-Medeiros recommends that you avoid isolation as much as possible.

“You should spend time with your support network – friends, family, and neighbors. Greet people with a hello, and maintain eye-contact whenever possible. You can also be in touch with people on your phone or computer.” And your phone and computer can benefit you in other ways. The Internet is full of apps that you can use to combat stress or anxiety, whether at home or while waiting in line, an approach that can help keep your mind active. The opposite is true as well – meditating for five to 10 minutes a day can be helpful to quiet your mind and bring relaxation. And Schleich-Medeiros has another suggestion for staying mentally active – planning a garden. “Even if it’s only a little herb garden in a window or plants inside your home, it’s easy to become a horticulturist. Do some research on plants that will do well in your apartment or in your yard. You may even be able to grow some of your own food.” “Our tendency in winter may be to sit around and eat a lot of comfort food,” Leaver says. “But remember that your body knows how to heal itself – just give it good food and hydration, some movement and some rest.”

get outside a little bit every day

seaN MCCarthy has been a freelance journalist for 27 years. He lives in New Bedford.

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