7 Winter Wellness Tips to Boost your Health and Mood this Winter

Article by Dr Sarah Lantz

It’s not just you: there’s something about the change of season that can get you out of sorts. Colder temps and fewer hours of daylight make it harder to stick to exercise routines and can generally put people into a funk (yes, the funk can be real and for many, this may be considered seasonal affective disorder (or SAD), a type of melancholy or depression that fluctuates with the seasons, particularly the colder months).

To combat the winter blues and boost health and wellness, here are 7 of our favourite tips:

1. Add festive warming (mulling) spices to your kitchen repertoire

Nothing sets a more festive mood than ladling out warm mugs of merriment from a simmering cauldron on the stove as it fills the room with a bouquet of intoxicating, heady, exotic spices and aromatics. The history of mulling spices is steeped in centuries of tradition and will be forever entwined with images of camel caravans as they travelled the Silk Road where spices were a direct sign of status and social standing, used medicinally and for culinary refinement. Remember, that to ‘mull’ is to ponder over a period of time to slowly attain wisdom.

Let’s also not forget the cache of health benefits of these spices which have continued to rock apothecaries and herbalists since that time: cinnamon is known to have anti-inflammatory benefits; cloves and pimento allspice have antimicrobial and analgesic properties; the eight-pronged star anise is both visually enthralling, adds a lively liquorice aroma and boasts antimicrobial assets; ginger is a potent digestive aid, and zesty citrus boasts vitamins of extraordinary immune-boosting qualities. Combined these make an inviting, deeply fragrant, warming bouquet, that set the taste buds singing and invigorate the senses.

2. Boost your Gut Health

Your body contains an immensely complex community of microorganisms – from our skin, hands, mouths and noses to the coils of our intestinal tracts. They perform some of the most important physiological functions in our lives. They are our protectors, defenders and our allies, working tirelessly to increase our resilience against pathogens and infections, boost our immune response, and provide some of the functional armour against exposures to contaminants and pathogens. For these reasons, we need to continually find ways to optimise our microbiome and gut health. To do this, add microbial rich probiotics and fermented foods to your diet such as kefir, sauerkraut, fire cider, kimchi, miso, and tempeh. Also eat prebiotic fibre including garlic, inulin, onions and whole grains. These fibres feed our beneficial microbiota.

3. Eat Seasonally

There’s a reason why root vegetables, hearty leafy greens, and citrus are in season during the winter months. They are exactly what our body nutritionally needs! Foods grown and consumed during their appropriate seasons are more nutritionally dense, have a better flavour and are generally more bang for your buck. When eating seasonally in winter, think, storage crops, including: beets, brussel sprouts, carrots, cabbage, cauliflower, kale and collard greens, leeks, onions, potatoes, sweet potatoes, turnips, winter squash, and all sorts of citrus jacked-up with immune-boosting vitamin C – oranges, mandarins, pomelo, grapefruit, limes, lemons, and citron.

4. Broths, Bouillons and Soups

When the temperature dips, beloved broths, bouillons and soups make a bold and grand entrance. Flavoursome, fragrant, and gelatinous, bone broths are known to soothe the gut, heal joints, and deeply nourish and comfort. Made from meat and fish bones, vegetables and herbs, broths have been used as a homemade remedy across centuries and cultures.

Historically broths, particularly chicken soups, are regarded as a therapeutic dish, several studies confirming its knack to help to unblock congested noses and throats, reducing mucous in the lungs, and supports white blood cells in fighting colds. In the second century BC, the Chinese medical text, Huangdi Neijing, declared chicken soup a ‘yang food’ – a warming dish – to which different therapeutic herbs can be added to cure various diseases. These days we also now know that bone broth is also a powerful gut healer.

Collagen-rich gelatin, released from the bones during cooking, is an excellent multitasker: nourishing the body, fighting inflammation, and beneficial for restoring the strength of your gut lining. Adding in nutrient-dense vegetables and herbs into your bone broth can provide even more benefits. Bones not your thing, vegetable and herb broths are equally as warming, comforting, and full of tasty goodness.

5. Keep on Moving

Winter is possibly the easiest time of year to blow off a workout: “it’s cold and dark”, I hear you say, yet setting aside some time for a sweet sweat-sesh is one of the best things you can do for your body (and mind) during the winter months. Besides the plethora of known benefits of exercise, think, stronger muscles and bones, exercise also delivers a significant boost to the immune system which is under siege in the winter. Exercise also regulates the stress hormone cortisol, which, when raised for long periods, can lead to harmful levels of inflammation and compromised immune system, and let’s not forget those feel-good post-workout endorphins that can assist with the winter blues.

6. Maintain Skin Health

For many, winds and cold temperatures (which lower the moisture in the air) can wreak havoc on your skin: enter, the onslaught of dry, itchy, blotchy, flaky, and cracking skin, and in some cases, eczema. To keep your skin moist and healthy through the winter, drink plenty of water and herbal teas, avoid harsh cleansers, hydrate your skin with an ointment moisturiser (moisturiser is your friend), use sunscreen whenever you’re out during the day, and increase your consumption of good fats such as walnuts, olive oil, and avocados.

7. Reach for Adaptogens

Adaptogens (adapt-a-what, you ask?) are a special class of plants that increases the ‘state of non-specific resistance’ when applied to stress, meaning, that all share a particular intelligence that can help protect the body against a range of life stressors. They are called adaptogens because of their unique ability to ‘adapt’ their function according to the specific needs of the body, performing a delicate dance between the brain and the hormone system (endocrine system + hypothalamus + pituitary + adrenal glands). In short, they bring us back to the middle.

Studies have shown that adaptogens can perform a significant range of functions: support adrenal function; enable the cells of our body to have access to more energy; help the cells eliminate toxic metabolic by-products; speed up the proper regulation of our body’s bio-rhythms and support your immune system. Adaptogens include turmeric, echinacea, liquorice, maca, ginseng, goji berry, elderberry, Reishi and Cordyceps mushroom, ashwagandha, and nettle leaf. Adaptogens work by themselves, or synergistically with other complementary adaptogens. This means you can mix and match adaptogens into your everyday routine i.e. morning coffee, tonic or tea, or combine and blend them into a smoothie or broth.


By:
Dr Sarah Lantz (PhD)
Buchi Brew Co. & Sacred Women’s Way

Learn more about Sarah here.

Other Bud Club you may like...

For most Australian eaters these days, food is still considered 'out of touch'. Dr Sarah Lantz discusses why we should take a little more time to consider what we include in our carnal appetite.
Learn more about what might be affecting your immune system and how to boost it with some tips from Organic Merchant.
Made from meat and fish bones, vegetables and herbs, broths have been used as a homemade remedy across centuries and cultures. Learn more about the benefits of bone broth with Dr Sarah Lantz.
Do you know what your Mum really wants this Mother's Day? Dr Sarah Lantz lets us in on her top tips to keep Mum happy on this special day.
Find out how you can get involved in Organic Earth Week from 22-27 March, because healthy soil makes for a healthy planet!
Despite 2020 being the year that we all want to forget, we did learn some valuable lessons along the way!
We've put together some handy tips on carving your pumpkin and how to keep your Halloween organic and eco-friendly.
How often do you set time aside to wind down and relax? Self-care should be part of your daily routine, for very good reasons!
This Spring, why not make the most of the cooler weather and get your kids involved in some fun activities to learn more about plants - the organic way!
The National Farmers’ Federation (NFF) has this week launched its #BackOnTrack campaign which aims to highlight the important role our farmers play in the nation’s recovery from COVID-19.
With gardeners new and old wanting to grow their own food, Helen McKerral goes through the basics of setting up a vegie garden, including easy crops to start with. Article from ABC Organic Gardener.
The Spring issue is all about Australian Organic Awareness Month and includes articles about the importance of looking for certification marks, an interview with Woolworths Paul Turner, and an exclusive chat with our 2020 ambassador Lincoln Lewis.
As we head into Spring, find out what's organic and in season this September with an update from the team at United Organics.
The valuable work of Australian organic producers will once more be highlighted throughout September during Australian Organic Awareness Month (AOAM).
This month doesn’t show much in the way of change, but we’re certainly another month closer to Spring and to warmer and brighter times.
Australian Organic Awareness Month Lincoln Lewis goes behind the scenes to meet certified organic producers and learn more about their businesses.
United Organics take us through what's organic, fresh and in season this July.
Dr Sarah Lantz is a writer, author, mother, advocate for healthy living and fermentation and a regular contributor to Bud Organic Club.
In February 2020, Australian Organic CEO Niki Ford travelled to Tasmania to meet with members and learn more about their certified organic businesses.
With record low temperatures hard on the heels of a buying boom, expect pretty much everything to be short in June.
FREE Brewing Co founder and Head of Beer, Ash Truscott, tells us more about his business and how they've been...
Located on the Sunshine Coast in Queensland, QCamel is a certified organic camel dairy - the first of its kind in Australia. Learn more about QCamel and Director Lauren Brisbane's passion for camels.
In January 2020, Australian Organic visited certified organic producers in Far North Queensland to learn more about their operations and how their businesses have been affect by the floods.
Enjoy the last month of Autumn and remember to eat all of your colours!
Ever thought about keeping your own backyard chooks? Well, now is the perfect time! Keeping chickens is rewarding, educational, and gives you fresh eggs everyday!
Who doesn't love a good pickle? Dr Sarah Lantz shows us just how easy it is to make this deliciously tangy snack at home, with just a few simple ingredients.
We've put together some fun activities to get your kids playing outdoors and staying occupied during the Easter holidays.
Read our tips on how to talk to your children about COVID-19 and help to comfort them during this time.
In all the doom and gloom, let's look on the bright side of self-isolation! Here's our 10 ways to stay sane and survive the lockdown. You're welcome!
Australian Organic's Rhonda Vohland tells us how, in the Year of the Plant, there's so much we can learn from our leafy friends.
Happy Flame wanted to let you know that they are busy hand-making candles to keep up with your orders for candle light.
Autumn is officially here! Read on to find out what's the best organic fresh produce to buy this April.
These indulgent chocolate truffles are made from quality ingredients and make a great Easter gift. Recipe by Dr Sarah Lantz.
Clemence Organics take us through the different ways that stress can affect your skin and how you can combat it, naturally.
Dr Sarah Lantz gives us a lesson in choosing the best quality, ethical chocolate this Easter - it's so worth it!
Kialla matriarch Rob Kennedy shares her simply delicious Anzac Biscuits recipe - a staple for every Aussie household!
Organic delivery box company Organic Angels give us their top tips on how to properly store fresh organic produce.
Tamburlaine's holistic approach to grape growing and winemaking are based on modern scientific practices.
Angove Family Winemakers have a steep history in winemaking in Australia. Angove are offering 25% discount to Bud Club members during this tough time.
Pure Vision's range of certified organic wines are made the way wines should be!
This delicious Avo & Ginger slice recipe from Absolute Organic is ideal for St. Patrick's Day and what's more, it can be enjoyed without the guilt!
Feeling under the weather? Warm your soul with this whole-hearted Organic Turmeric Chicken Zoodle Soup recipe courtesy of Changing Habits.
This delicious green salad makes the most of what's in season this March; kale, avocado and broccoli - the three super greens!
Check out the freshest organic fruit and veggies available this March, courtesy of United Organics.
This delicious rabbit pie made with Kalleske Clarry's GSM is the perfect accompaniment to St. Patrick's Day celebrations.
Dr. Sarah Lantz reminds us of the importance of home cooked meals enjoyed around the family table.
Does your immune system need a boost? Try this simple make-at-home Ginger Bug recipe courtesy of Dr. Sarah Lantz.
The new year is the perfect excuse to declutter, reorganise and detox your home. Here's .. simple steps to get you started!
How many unread messages, texts and emails are on your device? Too many? Maybe it's time to start your digital detox! Here's some simple tips to get started.
Got a question about fermentation and making your own fermented bevvies? We might just have the answer!
Learn how to make a simple and delicious beet kvass with this easy recipe from Dr. Sarah Lantz.
17 February 2020 PEAK ORGANIC INDUSTRY BODY AUSTRALIAN ORGANIC LTD PARTNERS WITH ABC ORGANIC GARDENER TO PROMOTE ORGANIC PRINCIPLES Industry...
Eco-Farms is Australia’s biggest organic distributor offering fresh organic fruit and veg, as well as over 600 organic grocery lines. Their Carole Park location is a central hub servicing both Queensland and Northern NSW.
In January, Australian Organic volunteered their morning to pack food hampers at Foodbank Queensland - an operation that provides food relief to over 249,000 Queenslanders each month.
We've put together a list of some schoolbag essentials with a downloadable checklist to help your busy mornings get a little easier!
It's difficult enough to get your kids to eat healthy at home, never mind at school! These easy, healthy and delicious lunchbox ideas will help to keep your kids feeling full of energy and ready to take on the day.
These 5 busy brekkie recipes are perfect for a quick and healthy meal on-the-go, because who has the time?!
Dr. Sarah Lantz debunks some of the myths surrounding those little critters that are a normal part of every childhood - nits!
No more fussy eaters! Dr Sarah Lantz lets you in on her top tricks to raise your kids to become happy and healthy eaters.
Australian Organic CEO Niki Ford will be hosting a seminar surrounding an organic approach to beauty at Beauty Melbourne 2020.
As scary as it sounds, this Fire Cider Tonic is packed full of immune-boosting properties & can easily be added to teas, juices or salads.
Make your very own kombucha at home with this simple recipe from Dr. Sarah Lantz.
Say goodbye to sugary drinks and say hello to fermented bevvies and the revival of everyday fermentation.
You made the switch to an organic lifestyle for yourself and your family, but did you ever think about your pets? Learn why they deserve organic too!
The winners have been announced for the 6th Annual Australian Organic Industry Awards 2019, celebrating the best of the organic industry over the past 12 months.
Try our top 7 staples to make up your organic pantry, for easy, healthy recipes whenever you need them!
This seemingly simple yet expensive extract can be made with just a few simple ingredients at home. Recipe by Dr. Sarah Lantz.
Dr. Sarah Lantz shares her experiences and tips on sourcing delicious, wild food via urban foraging.
Did I hear you say ice-cream floats? That's right! Our favourite summer drink just got a whole lot healthier.
Australian Organic is proud to present the Annual Award finalists and their outstanding contribution to the nation's organic industry throughout the year.
The Australian Organic awards will celebrate the outstanding and innovative contributions members of the organic industry have made over the past year.
Australian Organic were up bright and early on Sunday morning to welcome visitors at the Northey Street City Farm Organic Markets in Windsor, Brisbane, QLD.
Finalists have been announced for the 2019 Australian Organic 6th Annual Industry Awards.
Spring is the perfect excuse to clean and freshen up your home. See our easy top 10 tips to Spring clean your home, naturally!
We've compiled our top 10 Instagram accounts you should be following when it comes to the certified organic sector in Australia.
To celebrate Australian Organic Awareness Month, leading industry body Australian Organic hosted a lunchtime BBQ at Parliament House, Canberra, on 19 September 2019.
As part of Australian Organic Awareness Month, Australian Organic CEO Niki Ford was recently interviewed by SBS as part of a special Small Business Secrets segment.
Learn more about how UK leading food and farming charity and organic certification body, the Soil Association, is celebrating Organic September.
A recent study published in scientific journal Frontiers in Microbiology shows that organic apples are far more beneficial for your health than conventional ones.
Australian Organic hosted its AOAM launch event in the stunning La Porte Space in Rosebery, Sydney to celebrate the nation's certified organic industry.
One of her favourite spring-time recipes, Elle Halliwell shares her sweet potato cakes with guacamole.
Thought eating organic was expensive? Try our 7 budget-friendly tips to help you eat organic on a budget.
Australian Organic ambassador and media personality Elle Halliwell will be sharing her story during Organic Awareness Month on how a cancer diagnosis prompted her to embrace an all-organic lifestyle.
We've put together some easy ways you can be more sustainable in your everyday life. Even the little things can make a big difference!
Members of Australian Organic were proudly representing the certified organic industry at Regional Flavours 2019 in Brisbane.
G&M Cosmetics launch their exciting new Native Australian range with highly concentrated formulations and Australia's most effective natural 100% organic oils.
Supermarkets in Asia have invented an ingenious solution to combat the growing plastic problem.
Top experts share their thoughts on the top 3 food trends for 2019 including the growing demand for organic products.
A recent study by the University of Helsinki has revealed that organic land benefits biodiversity by increasing bird numbers in agricultural areas.
At the forefront of the 'war on plastics', France has taken a vow to abolish non-recyclable plastics by 2025.
With the launch of Endoprime, Sumitomo have increased their range of Organic Certified Allowed Inputs to 10 with more in the pipeline.
Developed with some of Australia's most experienced skincare experts, BE.ST Organic is a truly organic range with effective formulations for sensitive skin.
The UAE's most prestigiously known airline carrier Etihad Airways has become the first airline in the Gulf region to conduct a flight without any single-use plastics on board. The decision to fly single-use plastic free was a clever bid to raise awareness around pollution, a smart move by the air carrier giant.
Can kindness be captured in a photo? Get your cameras READY, SET and GO to win! The challenge closes on 30 April, and the winning entry will receive a $2,000 donation for the Queensland charity of their choice and a $500 prize for the photographer.
Australian Organic is thrilled to announce popular media identities Luke Hines and Elle Halliwell as their ambassadors for 2019. Returning...
Woolworths Group announces the launch of the $30 million Woolworths Organic Growth Fund.