SHIRLEY O’NEILL
BOARD CERTIFIED FUNCTIONAL MEDICINE PRACTITIONER
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As this winter approaches, the season’s challenges can impact our health. Shorter days, colder nights and festive indulgences can sometimes leave us feeling less vibrant. However, with a few simple lifestyle modifications and some proactive strategies, winter can become a time to thrive. In this article, we’ll explore how to boost your overall wellness, protect yourself against illness, and embrace the season with energy and vitality.
THE IMMUNE SYSTEM: YOUR BODY’S DEFENSE - The immune system is your body’s shield against bacterial and viral infections. However, as we age, the body’s ability to combat illness can decrease, due to factors like chronic stress, lack of physical activity, poor diet and vitamin deficiencies, which can make us more vulnerable to infections. Fortunately, adopting a few simple practices can make a world of difference.
SLEEP & STRESS MANAGEMENT - Poor sleep (not enough or interrupted) and chronic stress can suppress immune function and increase blood pressure, making you more susceptible to illness. Lack of rest weakens your body’s defence mechanisms, while elevated or depressed stress hormones may leave you reaching for sugary snacks or alcohol, both of which negatively impact your immunity. Finding ways to manage holiday stress—whether through gentle movement, mindfulness, simply stepping away from the hustle, or taking time to relax before bed with an Epsom salt bath—can make a huge difference in how you feel.
NUTRITION FOR IMMUNITY: WHAT YOUR BODY NEEDS - Supporting your immune system with the right nutrients is key to thriving during the winter months. Vitamins and minerals such as magnesium, zinc, copper, vitamin C, and vitamin D are crucial for maintaining health. Many people experience vitamin D insufficiency during winter due to reduced sunlight exposure; however, magnesium is essential for converting vitamin D into its active form, so it is crucial to pair a supplement, such as vitamin D3/K2, with magnesium for optimal absorption and use by the body.
When it comes to food, think ‘all the colours of the rainbow’. Eating a variety of whole, nutrient-dense foods helps fuel your body optimally. Complex carbohydrates such as sweet potatoes or butternut squash, quality protein with each meal and healthy fats such as olive oil, and coconut oil are excellent choices. Avoid highly processed foods and excessive processed sugar intake, which can compromise your immune system. Instead, reach for in-season fruits and vegetables, swap fruit juice and remember to chew your food thoroughly.
STAY ACTIVE & WARM THIS WINTER - Physical activity is a crucial part of maintaining a healthy immune system. Even if you’re spending more time indoors, it’s important to keep moving. Small actions like standing up and sitting down in a chair, marching in place, or even light squats while brushing your teeth can keep your body active and energised. Movement not only helps your physical health but also boosts your mental well-being, especially when the shorter days might affect your mood.
Staying warm is equally important. Dress in layers so you can easily regulate your body temperature when moving between indoor and
outdoor spaces. If you can, aim for a daily dose of sunlight to top up your vitamin D levels—just 20 minutes of sunlight in the morning can make a difference in how you feel.
MENTAL HEALTH & SELF-CARE - Winter’s shorter days and longer nights can lead to lower moods, so it’s important to look after your mental health. Practising self-care by “filling your cup” helps you cope with the winter blues and stay energised throughout the holiday season. Spend time doing things that bring you joy—a walk in nature, a good book, or connecting with family or friends.
Embrace Festive Cheer Without Sacrificing Wellness
The festive season often brings indulgent food, drinks and late nights. While there’s nothing wrong with enjoying the season's festivities, being mindful of how you treat your body during this time can help you feel your best. Here are a few tips to stay well during the holidays:
STAY HYDRATED: Dehydration can sneak up during the colder months, especially if you’re indulging in mulled wine, festive cocktails, or extra coffee or tea. Set yourself up for success by keeping a glass of water by your bedside and drinking it first thing in the morning, before you get out of bed. You might even add a slice of lemon and ginger to some hot water or sip on herbal teas throughout the day.
GIVE YOUR DIGESTION A BREAK: The festive season often leads to overeating, but it’s important to listen to your body. Overworking your digestive system can lead to discomfort, so be mindful of portion sizes, and give your body time to rest between meals. No one likes to be overworked at Christmas, don’t force your digestive system to work back-to-back shifts. Your digestive system will thank you!
SMALL CHANGES, BIG RESULTS - Winter doesn’t have to be a time when your health takes a back seat. By taking simple steps to improve your lifestyle and nutrient intake, you can support your immune system, increase your energy levels and enhance your overall sense of well-being. Remember, symptoms are not the problem—they are signals that your body is trying to heal itself. By listening to those signals and making mindful choices, you can give your body the tools it needs to restore itself.
This holiday season, embrace wellness, stay active and enjoy the festivities while caring for your health. By making small but significant changes, you’ll find that winter can be a time to not just survive—but thrive!
ABOUT SHIRLEY O’NEILL
Board-Certified Functional Medicine practitioner.
“Guiding people to regain optimal health, maintain it, and thrive, with root-cause symptom resolution.”
Whatsapp: +34 648616680
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