November Wellness Tips
Ahh November- a bittersweet time as we prepare for the season ahead.
The atmosphere almost feels barren as the trees shed their leaves and animals begin to stow away their winter stores.
Similarly, we are designed to follow-suite.
As the peak of autumn is upon us, the natural rhythms intend for us to turn inward and prepare our home, body and mind for the long-haul that is winter.
In the Mind
As the Sun rises later and sets earlier, it invites us to turn inward. Early evenings home cozied up beside the fireplace, cup of tea and your favourite people around you.
For some, Seasonal Affect Disorder (SAD) can begin in November, nourish you mind with warming and grounding teas like cinnamon, ginger, and tulsi.
Be aware of daylight savings, as it ends it can disrupt your routine for 1-2 weeks- during this time take it easy, more than usual.
As the winds continue to circulate, you may find it more difficult to sleep at night- set and respect your nighttime routine to create the perfect sleeping environment.
Aim to be in bed by 10pm and nourish your nervous system by rubbing warm oil on your feet right before bed.
If your struggling, try combining 2 tsps of nutmeg in a warm cup of milk before bed.
Photo by Jake Charles on Unsplash
In the Body
As the temperature continues to decrease, the body is still adjusting and adapting- dress in layers to keep yourself from catching a cold.
Colder, shorter days brings indoors more this time of year, and consequently we crank up the heat to keep us warm.
To prevent your sinuses from drying out, try keeping a humidifier close by to keep your respiratory system healthy and avoid a dry cough or nose bleeds that could come.
Add essential oils like lemon, lavender, thyme and cinnamon to keep the body balanced.
But, how do you know if you’re out of balance?
You could experience symptoms such as:
dry skin and lips
constipation, gas, bloating
tight muscles, mainly in the neck
dry mucous and/or dry cough
These are signs your body is cold and dry, bundle up and stay hydrated.
Daily Routine
During this time a solid routine is crucial, the decrease in sunlight and circulating air can be challenging for some.
It all starts wit ha good night’s sleep, as mentioned earlier, aim to be in bed by 10pm to allow for a full night’s sleep and rise as the Sun is rising to make the most of the day.
Make time each morning for 3 practices:
gentle stretching
breath work
spiritual or gratitude practices
Set the stage for a grounded and intentional day, it can take as little or as long as you desire.
Photo by Brett Jordan on Unsplash
Food is Medicine
During these colder months, your blood is concentrated in your core to keep your vital organs warm. Because of this, there is less nutrients available to you skin and muscles, which can leave you feeling tight and looking pale.
Increase you intake of healthy fats to build an insulating layer and improve your immunity all winter long.
You might be thinking, “if I eat fats, I’m going to get fat.”
I’m here to tell you that’s not entirely true, bad fats when eaten in excess can make you fat- however, healthy fats in moderation, especially this time of year, is exactly what your body needs.
Especially when combined with regular gentle exercise.
One way to know your body is craving those richer, more nutrient dense foods is if you crave sweets. This is an overcompensation made by the body to seek what is easily available to provide a quick fix.
DON’T FEAR FATS!!
Oh and, this is not the time to be dieting, you could actually be weakening your immune system and make yourself more susceptible to catching a cold or the flu.
Also, sip hot water throughout the day to maintain hydration, healthy digestion, and elimination.
My favourite is teas (if I haven’t made that obvious yet).
Warming spices like cinnamon, ginger, and turmeric are wonderful options this time of year.
Check out the tips below for more specific recommendations, including a complete food list, exercise practices, and more.
November Wellness Handbook
Download these PDFs to access a complete wellness handbook containing:
Food Guide
Movement practices
Self-care practices
Recipe of the Month
Looking for smoothie to nourish and energize you this month?
5 simple ingredients to make this delicious drink you can take on the go!
Hazelnut & Honey Smoothie!