It's winter in Canada, and at times, it can feel cold and harsh. All we want to do is stay indoors and hibernate (which is often what I want to do). However, we need to prioritize self-care strategies to combat winter fatigue and seasonal illnesses. One effective approach is to explore delicious and practical recipes that can boost our immune system and help us stay active, no matter where we are.
Self-care and rest
When the body asks for rest, we must listen because we do not want or need to overwork our bodies and minds. Rest is the most important thing you can do for yourself. It doesn't necessarily mean spending all day lying in bed or on the sofa; it can look different for everyone. It can be a day where you move slowly, make a nice meal and catch up on a show or movie you’ve been meaning to watch. It can be pampering yourself at a spa or buying a meal instead of cooking that day. It can be spending time on your hobbies and taking a little stroll. Perhaps you want to engage in an activity like going to a museum, skating or anything else that will make you happy. It is whatever your heart desires it to be. Any of these options will ease your mind and body because you will do things on your terms and add some magic to your cold days.
Changing eating habits
If you are prone to getting sick during the season, then you can always benefit from changing your diet during this time. Incorporate foods that are good for your immune system, such as ginger, turmeric, citrus fruits, spinach, berries and almonds, to name a few. You can always ask a doctor, talk to a nutritionist or read some books on what foods could benefit you depending on any health issues you may have.
Here is a lovely chicken noodle soup recipe from the Mayo Clinic Health System with all the details.
Chicken noodle soup with dill
Ingredients:
- 10 cups of reduced-sodium chicken broth
- 3 medium carrots, diced
- 1 large stalk celery, diced
- 3 tablespoons minced fresh ginger
- 6 cloves garlic, minced
- 4 ounces whole-wheat egg noodles (3 cups)
- 4 cups shredded cooked skinless chicken breast (about 1 pound)
- 1 tablespoon chopped fresh dill
- 1 tablespoon lemon juice, or to taste
Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook uncovered over medium heat until vegetables are just tender, about 20 minutes. Add noodles and chicken; simmer until the noodles are just tender, 8–10 minutes. Stir in dill and lemon juice.
There are more recipes on the good food as well.
Flu remedies
Similar results come up whenever I search or stumble upon what kind of concoction to take when one catches a cold. For instance, it usually involves garlic, ginger, turmeric, lemon, and honey. However, you can customize it to your liking or add more ingredients. You can also drink it with hot water or boil it all together. It is hard to say precisely what the best recipe is, but here is one I find pretty efficient.
You will need:
- 2 tbsp of ginger
- 1 tbsp of turmeric (preferably not powder)
- 1 tsp minced garlic
- 1 pinch of black pepper
- 1 pinch of cayenne pepper
- Cinnamon to taste
- Cover everything in honey
You can take it straight or mix 1 tsp with warm water.
Another helpful remedy is mullein tea, which is sometimes an ingredient found in cough syrups. It helps treat respiratory problems and helps break up mucus to excrete it from our system quickly.
You can easily make it following the instructions from this Herb Cottage article:
- Measure one tablespoon of dried mullein leaves and place them in a short cup (200 mL)
- Bring a small pot of water to a boil
- Pour the boiling water over the mullein, then let steep for 10-15 minutes
- Use a fine mesh or sieve to separate the leaves from the liquid
- Sip & enjoy
A remedy that my sister has been advised to take is tea from my grandma, which involves ginger, apple, and cinnamon. I do not know the exact measurements, as my grandmother is in another country, and she simply measures with her heart. However, I found two recipes that can help. There is The Subversive Table recipe that can help with measurements and the recipe from The Good Food Baddie that has additional ingredients for this delicious remedy.
Staying active
The simplest and easiest physical activity you can do is walking. Therefore, you can bundle up and walk around your neighborhood. You can also walk on the treadmill, at the gym or even in place.
Even 15 minutes of physical activity daily can benefit you, as any exercise is better than none. We generally live a very sedentary lifestyle, so moving whenever possible is crucial, as that can improve our quality of life and health in the long term.
You can try different methods of working out, such as dancing, yoga, aerobics, callisthenics, and strength workouts, which can all be done in the comfort of your own home.
Here are some routines from the health line to inspire you.
Here is a video incorporating a dance routine for a fun workout.
Here are 12 exercises Mike Chang recommends to maintain my functional strength and mobility.
It includes these:
- Push-ups
- Prone Cobra
- Burpee
- Pike
- Squat
- Lunge
- Leg Raise
- Run in place
- Jumps
- Kicks
- Strikes
- Plank
Mobility and stretching are also extremely important, and they will help with everyday movements like getting up from the floor, bending down to retrieve something that fell, or even reaching for plates on a higher shelf. Everything is done with purpose.
Additional hacks to keep warm
- Handwarmers for your hands
- Use Insole footwarmers
- If your house gets cold and you feel a draft, put a towel or blanket on the base of your doors or windows
- Layer up
- Open curtains when it’s sunny outside
It is sometimes easy to feel gloomy with the weather, but we can make the most of it with what we already have. Remember to listen to your body and treat it with love and care to stay healthy and comfortable and feel like your best self throughout all the seasons.
