Healthy living

The Winter Arc We All Need for Healthy Living

We are all familiar with the term “hot girl summer”, but have you heard of “winter girl arc”? This new phenomenon has been taking the social media wellness world by storm and with good reason! While we all strive to look and feel our best during the summer months, there is actually more of an argument to continue these commitments into the winter months. 

 

During the fall and winter seasons, we are more likely to experience a decline in energy, mood, and motivation. Due to this natural reaction, people tend to experience more illnesses, digestive complications, and bouts of stress during the fall and winter months. The “winter arc” is essentially a way to avoid these complications and instead use the winter months to push our self-development and wellness goals. 

Let’s Break Down What a “Winter Arc” Is and How To Get Involved In The Movement 

This phrase is being used as a caption behind videos of people eating healthy, working out, and doing generally beneficial activities for their health, but are these components required to achieve a “winter arc”? Well, that depends. You can truly customize the experience to include any of the goals you personally want to achieve. 

People tend to wait for the end of the year to reflect on the changes they want to make in their lives and at the end of the year tend to fall off on the goals created to begin with. However, with this trend, we are motivating each other to reflect and make these changes in the present moment. Why wait another two months to transform your health? Let’s get started now. 

First, take some time to reflect on your goals from the beginning of the year to now. How have you reached those set goals and in what ways have you failed? After reflecting, choose how you want your life to change before the new year. Some ideas include: 

  • sticking to a workout routine 
  • eating more homemade meals that make you happy and fuel your body 
  • spend more time reading than scrolling on your phone 
  • find a way to spend time outside at least once a week

Basically, your winter arc can be anything you want it to be! Allow it to motivate you during the months of the year where we find the least success in our health endeavors. In addition to creating your winter arc, be sure to take extra care of your immune system and gut health during the colder months. Let’s dive into how you can do so! 

How to Take Care Of Your Immune System During the Colder Months 

As temperatures drop and daylight hours shrink, our immune systems need extra attention. While many of us know the basics of immune health, winter presents unique challenges that require a specialized approach to staying well.

Did you know that roughly 70% of your immune system lives in your gut? This means winter immune support starts with maintaining a healthy gut microbiome. Focus on consuming probiotic-rich foods like kimchi, sauerkraut, and kefir. In addition to a diverse diet, be sure to stick to your probiotic for bloating to ensure that your gut is getting maximum protection. 

With less sunlight exposure during winter months, vitamin D levels often plummet. This vital nutrient plays a crucial role in immune function, yet many of us are deficient without realizing it. Consider having your levels checked. If you find that your vitamin D levels are insufficient, consider adjusting your vitamin D intake accordingly. Food sources like fatty fish, egg yolks, and fortified foods can help, but supplementation is often necessary during winter.

Cold weather tends to mean we are less inclined to reach for our water bottles, but staying hydrated is crucial for immune function. Warm herbal teas, bone broth, and room-temperature water can help you meet your hydration needs while keeping you cozy. 

While it's tempting to hibernate, regular movement supports immune function by promoting proper circulation and lymphatic flow. Indoor yoga, at-home workouts, or simply dancing in your living room can make a significant difference. Try to exercise for at least 30 minutes a day! 

Sleep becomes even more crucial during winter months. Your body performs essential immune-supporting functions during deep sleep, including producing and distributing key immune cells. Aim for seven to nine hours per night and maintain a consistent sleep schedule.

Lastly, winter blues and holiday stress can take a toll on your immune system. Incorporate stress-reduction techniques like meditation, deep breathing, or journaling. Remember, mental wellness directly impacts physical immunity.

Remember, small daily habits add up to create robust immune support when you need it most.

Ways to Support Your Gut Health During the Fall and Winter 

As the seasons shift and temperatures drop, our gut health faces unique challenges. From holiday indulgences to decreased sunlight exposure, fall and winter can impact our digestive wellness in surprising ways. Here's your seasonal guide to maintaining a happy, healthy gut.

Reduced sunlight doesn't just affect your mood, it impacts your gut health too. Vitamin D plays a crucial role in maintaining the gut barrier and supporting beneficial bacteria. During darker months, consider supplementing with vitamin D3 and consuming vitamin D-rich foods like fatty fish, egg yolks, and mushrooms.

In addition, try to incorporate as many fall and winter vegetables as you can. These items are naturally rich in prebiotic fiber  which is the food your good gut bacteria needs to thrive. 

Above all, avoid the complications that can come from fall stress and winter blues. Incorporate stress-reduction practices like meditation, deep breathing, or gentle yoga. Remember, your gut is sensitive to emotional stress, so prioritizing mental wellness supports digestive health too.

By implementing these seasonal strategies and taking a vitamin for bloating, you can maintain optimal gut health even during the challenging fall and winter months. While you don’t need a “winter arc” to take care of your health this season, be sure to take some time to consider those areas in which you want to improve. 

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