January Blog!

  January Blog by Adella

One of the first
things I always recommend to C.U.R.E. families when I meet them is
self-care.  Even though we think we, as
parents, can do anything and everything, we must remember that if we get sick,
we can’t help our kiddos.  With that
said, I’m always looking for good articles with easy ideas to help bring the
self-care point home.  I came across this
and I think it has some easy to dos to help us all during the winter
months.  I hope you find something in
this that can you do to keep that spirit going😊

*Self-care is
important during the autumn and winter months. Why? Well, when the seasons
change, so do our energy levels. We’re affected by the cooler temperatures and
the decrease in daylight hours. We may notice less spring in our step (pardon
the seasonal pun). Additionally, we may move less and eat more. We choose to
stay inside to be safe and warm; we eat more of the carbs and comfort foods of
the season. Before we realize it, we have gained a few pounds.

What to do to stay
energized? Here’s how to practice self-care at this time of year.

Self-Care in the Winter Months

Self-care at this
time of year requires the management of energy on three levels: physical,
mental, and social. We need to regularly fuel our minds and bodies to balance
all three.

Physical Self-Care

o    Include healthy,
balanced, and nutritional food choices in your diet. Try fresh vegetables and
fruit and other foods sources of vitamin D, such as salmon, tuna, sardines,
rainbow trout, fish oils (like cod liver oil). Fortified milk and egg yolks are
some of the richest sources of vitamin D.

o    Eat more complex
carbohydrates and fewer (or no) simple carbs and sugars. Add foods with
omega-3s, such as fatty fish (mackerel, herring, salmon, and sardines) and oils
from flaxseed, canola and walnuts.

o    Hydration is key in
order to avoid dehydration. In winter months the air is extra dry. Dehydration
can cause us to feel fatigued, dizzy, and unable to concentrate

o    Build muscle tone
by engaging in cardiovascular and strength training exercises. As a complement,
add yoga, tai chi, or walking. Certainly, getting out into the snow and doing
winter sports is a great stress reliever. Take five minutes to stretch at work
every 90-120 minutes. Arm circles, various stretches of muscle groups, and even
a walk to the water fountain can change up the posture and recharge you.

o    Recuperation in the
form of rest, sleep, and fun are key. Getting extra sleep is definitely an OK
thing to do, by way of establishing the “early to bed early to rise” pattern.

Mental Self-Care

o    Get intellectual
stimulation by attending the theater, playing board games, reading, attending
lectures, or joining a book club, which C.U.R.E. has available, or other local
activities keep the mind sharp.

o    Gain emotional
balance by following the physical outlets of your choice — walking, dancing,
swimming — and really all other suggestions listed here. Treat yourself well
every day!

Social Self-Care

o    Follow your
inclinations: if you want to be more social, great. If you want to be less
social, it will be important to follow routines listed above. Otherwise, the
dormant tendency of winter may lead to low energy.

o    Get outdoors into
the fresh air and natural light whenever possible. Host a barbecue and invite
some friends over for an outdoor fire pit and roast a few marshmallows, play
outside in the snow with the kids or pet and you will discover that human
energy is also renewable! In so doing, you will be resilient in any season.

Evy Smith, MA
LCMHC, CTTS-M, is an EFAP Counselor & Tobacco Treatment Specialist at the
University of Vermont Medical Center.