Nurture: Self-Care for your Health
“We all need a nurturing environment to heal in. This is essential to our healing-health, even when that means creating and maintaining it for ourselves. Lean all the more into what nurtures, anchors, and carries you throughout these days.
~ Lalah Delia
Written by Rebecca for Orchid Chinese Medicine & Acupuncture
Updated 12/28/22
This article is for educational purposes. The information is not meant to diagnose or treat a medical condition and does not replace the advice or care of your physician. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding your health and care plan.
Heading into the depths of winter can make it difficult to find the motivation to be our healthiest selves, but what if we look at this season as the much needed pause that our bodies needed to refocus and slow down? Could we come out the other side feeling recharged, more connected to our selves and our loved ones, and more whole than our busy lives may have allowed before?
Here are some tips to help you stay grounded and whole in the new year–consider taking this time to put yourself and your health first.
Be Kind to Yourself: Know that everything you are feeling right now is normal. You are doing the best you can and creating a self-care plan is not about perfection. You might need a “cheat” here or there and that is OK. Consider adding in an affirmation that resonates with you. Here is one example: “I am healthy and my body is capable of amazing things.”
Breathe: The lung, from a Chinese medicine perspective, regulates our body’s ability to fight infections, but is also associated with sadness and grief and is responsible for clear thinking, openness to new ideas and good communication. Carve out time to meditate and breathe during the day (maybe first thing in the morning or before bed) and fill your lungs, breathe down into your lower abdomen, and deeply exhale all your stress. Looking for some guidance? Check out apps like Insight Timer, Calm, or Headspace!
Sleep: If you can only pick one thing to prioritize right now, sleep should be the one. Sleep helps to restore all our daily functions to deal with the world around us. Aim for 8 hours per night and incorporate a healthy sleep routine to calm your body and mind at least an hour before bed by turning down lights, turning off screens (including phones), and maybe even journaling to express any anxiety or fear you have been holding onto during the day.
Exercise: Studies have shown that exercise can significantly help mental health, boost our immune system, regulate menstrual cycles and promote overall health. Aim to get in movement everyday. Be sure not to overdo it- listen to your body. We don’t want to overtax our body so that it has the resources it needs right now.
Get Out in Nature: Get outside when the sun is out for some natural vitamin D. Get fresh air and connect to nature and the beauty it offers. Breath + Exercise in one go!
Connect/Disconnect: Take time everyday to connect to someone you love without the usual distractions. Laugh as often as you can. Have fun in ways you haven’t thought of before. Check in with those that uplift you and reach out to those who may need support. Connect to your self and envision your ideal life. What would that look like? What would you be doing differently? And then disconnect-consider taking regular breaks from the news and social media, especially if you find they are causing anxiety or making you feel like you aren’t doing enough.
Eat to Nourish Your Body: When possible, include as many fresh (or frozen) fruits and vegetables as possible. Try cooked soups and stews to gently nourish your body. Consider adding in some superfoods like a good protein/green powder, reishi mushrooms, collagen, and bone broth. Foods to nourish the lung and support immune health include pears, garlic, sweet potato, onions, cabbage, ginger, walnuts, radishes, cinnamon, almonds, asparagus, celery, broccoli, fish, and eggs.
Avoid/Limit Sugar, Alcohol, Dairy and Gluten: These can all lead to inflammation in the body and reduce our body’s ability to fight infection or be in optimal health. While alcohol can make one feel more relaxed when drinking, it often leads to increased anxiety the day after. It might be a good time to take a break and just be. Dairy can also contribute to phlegm which can aggravate cold and flu symptoms.
Hydrate, Hydrate, Hydrate: This might be #2 to prioritize. Water helps our body in so many ways. Ideally sip warm or hot water throughout the day. Drink a minimum of half of your body weight in ounces per day. Add some lemon to your water first thing in the morning for extra benefit- before eating.
Skip All Non-Essential Beauty Products: Take this time away from social obligations to remove all non-essentials and let your body and skin heal. No lotion, no makeup, no deodorant, no perfume, no nail polish. Drink water and dry brush. You might also take time to clean out your drawers and pantries of any products that contain harmful ingredients. Take a look at the EWG’s Skin Deep database to check your products.
Castor Oil Packs: Castor oil packs are a great way to improve blood flow to the pelvis to improve menstrual cramps and pelvic pain while encouraging digestive regularity. They can also help to detoxify your liver to support immune and lymph health. Try and get in a couple per week (when not bleeding). Castor oil packs should be avoided during pregnancy, after ovulation in cycles where you are trying to conceive, or for those with bleeding disorders and active ulcers. Individuals with chemical sensitivity disorders may have an increase in symptoms after using the castor oil pack, especially at the beginning of treatment, as it aids (and stimulates) the process of elimination and detoxification.
Supplements: We work with patients one on one to identify the supplements best suited to their body and health goals. With that said, there are some that can support overall health while boosting the immune system and promoting fertility for those looking to conceive. * Those with star are safe and beneficial in pregnancy
* A high-quality multivitamin (or a prenatal with methylated folate versus folic acid for those TTC, pregnant, or breastfeeding)
* Additional Vitamin D- 2000-5000IU may be good right now for extra support during the dark winter days. Consider having your levels tested to determine the best dosage.
* A multi-strain probiotic
* A high quality fish oil (and/or reducing omega-6 consumption and increasing omega-3 by eating a moderate amount of oily fish (2-3 6 oz. portions per week)
- Vitamin C- if trying to conceive, do not exceed 2000mg per day. If pregnant, try to get extra vitamin C from foods like broccoli, kale, strawberries instead of taking large doses of supplementation.
- Finally, if trying to conceive and over 35 or if there are concerns about egg quality, a highly-absorbable form of CoQ10 may be a good idea.
Explore Happiness and Hobbies that Excite You: Add in fun where you can- whether funny movies or a new hobby that you have been wanting to try- tap into your creative self!
Acupuncture: If you could use some support in feeling your best, acupuncture may be a great addition to your care plan. Studies have shown it can be helpful in managing stress and anxiety, reducing headaches and joint pain, regulating hormones and menstrual cycles, improving fertility outcomes, supporting a healthy pregnancy, and reducing common symptoms of peri/menopause. Reach out if you have questions on finding an acupuncturist near you!
We hope the winter brings rest and renewal!