Winters in the Northeast can be as equally challenging as nourishing and deepening. One of the greatest challenges is keeping physically healthy through the season, as the lack of sunlight and cold can weaken our immune systems at the same time that we are spending more time inside where it is more likely that we will be exposed to illnesses like the flu or common cold. The winter also comes with some degree of isolation and, combined with the physiological effects of less light, there can be a fair amount of emotional stress and depression. Stress and depression, of course, can also be a great detriment to our bodies natural defenses.

This is also a time of great peace and depth as the winter signals to our entire beings that it is time to rest, although in a warrior culture such as ours, that can feel quite contrary to the expectations that our external lives may seem to place upon us. If I could imagine what a healthy human culture would look like in the winter, it would include lots of naps, hot tea, time to stare at the fire, many indoor gatherings with friends and family, and the cessation of the active work and flow of the the other three seasons. It would be time to take our hands off the plow and let the gardens and fields lay fallow while we indulge in all that we sowed, nurtured, harvested and stored. We would revel in the great potential of the longer nights as the darkness comes each day to wrap itself around us with its peace, stillness, and message that tells us we have done enough for now. I know that this is an ideal vision and that in reality we all have jobs and responsibilities that are interconnected with the greater world that do not respond to seasonal shifts and cold winter nights. I also have learned that if something is to become manifest it must first be imagined. We may not be able to spend all our days eating stew and napping by the wood stove, but it is possible and, I believe, imperative that we carve out as many of these moments as possible.

Over the years I have developed and integrated a variety of lifestyle, nutritional and herbal methods of preventing and treating illness along with maintaining emotional equilibrium. Naturally, there are times when I am more diligent than others and, as they say, "life happens", and we get sick and we get busy and we get depressed and we still have to carry on regardless. I just continue to bring myself back to the practices that I have learned will feel nourishing and remind myself that I have choices at every given moment. Becoming fundamentalist about anything does not serve the vital force even if it's in regard to nutrition and lifestyle. Below are some tips that can be woven lightly or as much as possible into our daily habits and routines. I have used many of these remedies and practices for years to maintain health and balance in myself and my family.

I. Nutrition

• Eat with the seasons as much as possible considering the foods that would be available to you in the winter if it were not for modern transportation while remembering that good nutrition is important all year long. We build our reserves for winter all year long so eating healthy and seasonally during all months is very important.  In the winter we would be eating root vegetables such as squash and carrots and whatever else we had preserved from the harvest.
• Eating our foods cooked and warm helps to keep us warm as does adding warming spices to stews, roasts and soups. Limit cold producing foods such as citrus fruits and cold salads.
• Eat foods that are unprocessed and as close to their original state as possible.
• Include fermented foods in your diet such as miso, yogurt, kefir and saurkraut.
• Also, keep in mind that as modern people we suffer from a multitude of nutritional deficiencies for a variety of reasons and so we must be sure that our diets are well balanced with close attention to vitamin and mineral content. This is the one argument I have against strict adherence to seasonal eating. I think that adding something green and sometimes fresh to our table ensures that we are getting our needs met during the winter months

II. Lifestyle

• Excercise is another winter imperative at least 20-30 minutes 3 times per week and outside if weather permits. Cross-country ski, snowshoe, walk on the Earth, breathe in fresh air, but dress properly with plenty of layers and be careful not to get chilled.
• Stay warm by having at least one room in your house that reaches 70 degrees
• Practice yoga and deep breathing
• Get sunlight as often as possible even if it's not by going outside. You can sit by a window or buy light bulbs that exude ultraviolet light.
• Play, have fun, learn a new skill such as knitting or learning to play a musical instrument. Keep a journal
• Try to stay socially active taking time to spend with family and friends, join a  book club, knitting circle or take an exercise class at a local gym

III. Herbs

• Elderberry is the top dog of winter herbs as an immuno-modulator and anti-viral. You can read more about this in my previous post, but Elderberry has been proven through experience and now research to be effective against many flu viruses and colds. It is used preventatively and as treatment. For flu prevention take 1/2 tsp. 3-4 times per week. If you become sick increase to 1/2-1 tsp. 3-4 times per day. For children us half the adult dosage.
• Echinacea is used as an immune stimulant and anti-viral. I have found it to work best as soon as you notice that you're becoming ill and taken by tincture at the dose of 1 dropper every couple of hours until symptoms subside.

•  Ginger foot baths are another favorite for first sign of cold as long as there is no fever. This is a great remedy for anyone who has been outside and became chilled or has gotten their feet wet. For an average adult place 1 tablespoon of fresh or dried ginger in water that is as hot as you can stand and soak your feet. I also use this with children 5 and older with half the amount of ginger. I don't use this in younger children as it can be too stimulating and heating for them. The ginger will warm your entire body as it stimulates peripheral circulation.                                        
• To encourage sweating during flu or other fever make a tea of equal parts yarrow, elderflower and peppermint. Pour boiling water over 1tsp. of tea mixture and steep 15 minutes

           Yarrow is anti-bacterial, anti-inflammatory, and diaphoretic so makes it a perfect remedy for flu and to encourage elimination and cooling through sweating.
           Elderflower is also a diaphoretic that cools and releases the exterior and it also reduces excessive mucus production from colds or other sinus conditions
           Peppermint is also cooling but also eases nausea and stomach cramps. It's flavor is also refreshing and helps us to feel revitalized

• Add garlic to your diet. It is best added to cooking at the last minute so that the volatile compounds aren't destroyed by heat.  Garlic is used as an antibacterial, antiviral,  and to stimulate the immune system.
• For general warmth and well-being try this delicious, spicy tea:

                   Yogi Tea
            6 pts cinnamon chips
            2 pts ginger root, dry, cut
            1 pt. whole cloves
            1/2 pt peppercorns
            1/2 part cardamom
            Add 1 tsp. to a cup of water and simmer for 15-20 minutes. Strain. Add mild or honey to taste.

Enjoy and keep warm and balanced!
~Lisa