Winter

Winter Wellness: Tips for Staying Healthy in Winter

Do you find the following things show up more during winter? Congestion, sinus infections, coughing, asthma, sluggishness, excessive sleep, weight gain, high cholesterol, fluid retention in tissues (edema), aching joints, poor circulation, migraines, sadness, and even depression.

If you know you’re prone to suffering from some of these symptoms, keep reading, because by making just a few changes to your diet and lifestyle can help you find greater wellness as we enter the cooler months.

Avoid cold, heavy and uncooked foods

These types of foods include cold meats, cheese, ice-cream, and yoghurt. They are the typical “bad comfort food” we reach for when we get colder. Instead, go for light, cooked and warm meals with plenty of seasonal fruits and vegetables. Try to include pungent tastes such as chilli, pepper, cumin seeds, garlic and onions as they help to stimulate your digestion and absorption, reduce fat, clean tissue and sharpen those senses. These will warm you up in a different way to the not-so-great comfort foods so you’ll still get that pleasure you crave from eating them. Similarly, include bitter tastes such as olives, spinach, eggplant, and turmeric. They are light, anti-inflammatory and super cleansing.

Do not sleep after you have just eaten! 

As tempting as it is, this is a huge cause for weight gain especially in the evening.

Drink warm water or herbal water

Drinking hot water is something to get used to all year round to naturally aid digestion and flush toxins out of the body. It’s not about quantity, but more about frequency and ideally every 15 minutes you should take a sip. You can also add ginger and lemon to assist. Ice cold drinks (and foods) will put out the digestive fire and constrict the body’s channels.

Protect from cold and wind

Especially if you live and work out in the open or by the beach where the winds are higher. Wind can really damage skin and lips especially can get sore from wind exposure. Dermeze Treatment Ointment (available at most chemists) is great for treating dry skin, including lips.

Massage your body daily

Massage strengthens the nervous system, detoxifies the body, stimulates the immune system and improves lymphatic flow. It’s important to use a heating oil such as organic black sesame seed oil, especially in winter to warm up the body. Don’t forget our SMR techniques and tools too.

Steam it up

Try steam inhalation with eucalyptus oil, tea tree oil or special medicated oil. Pop boiling water into a bucket, add a few drops and start breathing it in. This helps clear the head of congestion and any other blockages. We sell DoTerra premium essential oils in studio.

Exercise everyday

If you feel you are prone to gaining weight in winter then you need to start doing some stimulating and vigorous types of exercises to create heat in the body and work up a sweat. This will assist in clearing natural sluggishness and burn up all that stored energy so that it doesn’t turn to bulk. Don’t ditch Pilates class because it is too cold to get out of bed! You’ll regret it later.

Check out our class prices and book in your next session.

Practice deep breathing

Try to take 10-15 deep, slow breaths at least three times a day, even more if you can. This is a great way to calm the nervous system when feeling emotional, stressed or anxious, and help to create awareness in all areas of your life, particularly eating.

What are the Best Essential Oils for Immunity?

As the colder weather fast approaches so too does cold and flu season. It’s always a good time to start strengthening your immunity, but right now it’s essential. Just because people around you are coming down with a virus or flu, it doesn’t mean you have to as well! As big fans, and sellers of doTerra essential oils, we love how much oils can help (and easily be incorporated into your everyday life) to help ward off the sniffles and inflammation.

There are many natural ways to boost immunity, and essential oils are a great place to start. The more you learn about the incredible healing properties of pure essential oils, you realise just how powerful they really are for your physical, mental, emotional and spiritual wellbeing.

Here are five detoxifying and immune boosting essential oils we recommend you try:

Frankincense

Frankincense is often referred to as the King of essential oils because of its array of health benefits. Known for its power at boosting immunity,  it can even help your body produce more white blood cells to strengthen the immune system even more. Further on, it’s anti-inflammatory, promotes relaxation, balances moods and supports smooth, radiant skin. Try rubbing Frankincense onto your hands and feet after a long day of work.

Lemon

Lemon has a wondering detoxifying and flushing effect on the system. A great way to include the essential oil derived from lemon is first thing in the morning upon waking. Add a few drops into a warm glass of water and drink within 10 minutes of jumping out of bed. This simple and natural detox drink will improve regularity of your digestive tract, assist daily bowel movements, promote a healthy appetite, help manage weight and flush toxic build-up from your body.  

Oregano

This essential oil is a natural antibiotic and is very useful at strengthening the immune system and fighting off stomach virus’ and flu. Try adding a few drops into a diffuser or mix it in with a body oil such as organic cold-pressed coconut oil and rub it into your hands and feet before going to bed.

Lavender

Lavender is renowned for its calming and soothing effect on the body and mind which in turn will assist in a better night’s sleep, allowing your body to heal, strengthen and restore. Diffuse the oil in your bedroom before going to bed or add a few drops together with Epsom salts into a warm bath to not only pull toxins out of the body but relax you in the process.

Eucalyptus

The oil pulled from the Eucalyptus plant is wonderful for any respiratory symptoms such as allergies, infection and congestion due to its anti-bacterial properties. Try some good old fashion steam inhalation with eucalyptus oil by popping a few drops into a bucket of boiling water and inhaling it in through your nose.

Remember to ask in studio about our doTerra Oils. doTerra has an incredible product called doTERRA On Guard® Protective Blend which includes rosemary, eucalyptus and more. It’s one of their best sellers and can even be used on surfaces throughout the home as a non-toxic cleaner.

staying hydrated

Staying Hydrated

Drinking enough water is one of the simplest things you can do for your body and health, and yet it’s the one thing so many of us don’t do. Staying hydrated can be a constant battle, whatever time of year. In the warmer Spring and Summer months, we lose more fluids through perspiration. In Winter, because we’re not feeling the heat, it’s easy to forget to drink at all, or we substitute with coffee or other hot drinks that are not hydrating us. It’s hard to win when it comes hydration!

 

The Benefits of Staying Hydrated

Did you know that if you are only 2% dehydrated, your bodies physical performance can be affected due to the many processes that water is involved in? Even if you are slightly dehydrated, the activity of enzymes in the body can slow down which can lower metabolism and reduce your ability to exercise efficiently. Every cell in our bodies requires water to function. It helps circulate nutrients around the body, regulates our body temperature, helps to improve our skin’s texture and colour, flushes toxins from the body and it keeps our joints healthy by hydrating cartilage. Research even shows that being dehydrated can make you grumpy and confused so drink up the good stuff!

 

“So how much water should I be drinking?”

A general rule to work out your daily intake is 30ml for every kg of body weight (e.g 70kg x 30ml = 2,100ml or 2.1L a day).

 

Tips for keeping hydrated and staying hydrated:

  • Start your day with hot water and lemon juice or a herbal tea
  • Take a drink bottle with you everywhere you go
  • Try to drink a litre of water before 10 am. Remember – by the time you feel dehydrated, you already are!
  • Drink water at room temperature if possible to help absorption
  • Use good quality salt (sea salt or Himalayan salt) as they are rich in trace elements that are the foundation for optimum cell health and hydration
  • Reduce your caffeine consumption
  • If you need some flavour in your water, try a few drops of essential oils, an infuser with fresh fruit or Intra Strength
  • Mix it up with some coconut water which is rich in potassium, sodium, and electrolytes

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation for new members.

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.