your holiday season physical health toolbox.
I am 35 years old and my body has gone through DRASTIC changes over the last five years. I’m reminded more and more when I watch my four-year-old sprinting around the park with endless energy, or when I find myself googling random, bodily symptoms. I’ve learned more about the female body in the last 5 years than I have in my entire life (BOOOOO toxic, patriarchal health care and research systemssss… tomato, tomato 🍅). In fact, I’m currently in the middle of a health overhaul and I’m learning SO much about what makes me tick. If you’re anything like me, you’re determined to get healthy and FEEL good in your body. Here are some physical health tools for the holiday and winter season:
GUT HEALTH. You may need some probiotic and prebiotic supplements (consult your physician) to combat some of the WILD things you’ll eat. I’ll be honest, my digestion is shot and I’m frugal. I am feeling the effects of poor gut health over the last year and it’s important to do an overhaul. Enjoy the food, but try to keep your plate colorful and support your tummy this season.
SLEEP! You may be tempted to stay up until the crack of dawn when you’re on holiday vacation, but don’t play yourself. Not only is sleep pivotal to your overall health, but keeping a decent sleep schedule will help stave off the hormonal changes associated with seasonal depression. There are real stressors associated with the holidays and your brain needs time for hygiene. Daylight savings time is NO joke and if you’re anything like me, you FEEL the time change and the colder weather.
VITAMIN D. Okay, tap in. Approximately 40% of adults suffer from a vitamin D deficiency- and even higher percentages in melanated groups like Black folks. People typically absorb vitamin D through sunlight and diet. With the gloom and doom in full motion during the winter, you’re at even MORE risk of absorbing less vitamin D! Without good vitamin D intake, you can have muscle weakness, fatigue, and even depression. For women, muscle and bone health is key. You can help circumvent this by eating vitamin D-rich foods, taking vitamin D supplements (ask your physician as there are two types and one needs a prescription, one is sold over the counter), and getting out into that sun, Baby Girl!
MOVE. Find ways to make movement fun and easy. I do NOT enjoy working out, but I’m working on cultivating a workout routine. But even if you do not work out, start walking… even 20 minutes a day! I know it may feel like a 20 minute walk is not substantial, but it’s more cardio than you’d have otherwise. And guess what- a year of 20 minute walks around your neighborhood amounts to 7,300 more minutes of cardio compared to the 0 you’d have otherwise. Maybe you bundle up and walk with a thermos of tea or coffee? Maybe you walk your dog? Maybe you create a ritual with your friend to join you a few times a week. Move that body Babes!
What’s interesting about our bodies is the fact that they are resilient. What better way to get ahead of your health goals BEFORE the inundation of “new years resolutions” too? I pray this helps! Love you, mean it. Xo.
