If you’ve been keeping up with my personal Instagram it will come as no surprise for you to hear that February has been pretty rough over here. The funny thing is, as I took some time this week to reflect over years past, February is always a struggle for me, so I’m not sure why it catches me off guard every. single. year. I used to think it was the cold weather that made February especially terrible, but this year has felt warmer than most, so that must not be it. Plus, living in Ft Lauderdale cured me of thinking I wanted to live somewhere warm all year long. Funny how that taught me that I do actually appreciate winter. Maybe it’s the barometric pressure, a culmination of the shorter, darker days, or something else altogether, I’m really not sure of the cause, so I’m going to let that go for now. Whatever the reason, my physical body definitely takes a shift. I’m much more exhausted, my blood pressure often runs even lower than my already low normal, I have more pre-syncope, less motivation, and daily life is just more difficult. It’s no wonder that I always find myself looking for a bit of peace this time of year, when the changes in my physical body can ignite such real fear. So, today I thought it would be nice to share some of the ways I practice self care during these more difficult times because I can’t be the only one!

1. Short bursts of exercise. I find that when I barely have energy to move from the bed to the couch the thought of a long workout is too daunting. I also don’t like to expend all my energy on a 45 minute to hour session, only to be more exhausted afterward. So, I find it more helpful to partake in 2 or 3 shorter workouts throughout the day. I often do yoga or floor exercises in the morning followed by a quick afternoon or early evening walk. On really rough days, I count going up and down the steps a few times in a row as cardio. You potsies know what I’m talking about!

2. Nourishing food. I pay extra attention to feeling nourished during this time of year because that will increase my mental, physical, and spiritual health (here’s what I usually opt for). Since I feel more ran down I don’t always want to cook, so it’s easy to be tempted to opt for quick fixes like pizza and takeout. While this is fine in moderation, it won’t help me feel my best if I do it regularly. To make things a bit easier I use my Instant Pot.. a lot. If you don’t have one it’s a great investment and cooks healthy veggies and pastured meats super quick. Another good option, sheet pan meals full of organic veggies and grass-fed and finished beef or wild caught fish. Need inspiration? I recently got “The Plant Paradox Family Cookbook” from my library and the meals have been out of this world. All recipes are low lectin too! Nutrient dense food and healthy fats are especially important when our bodies feel ran down, so eat well! If your tummy isn’t working properly opting for grass fed or pastured chicken bone broth is a good option. It will help heal your stomach and provide needed nutrients. When this happens to me I like to start with bone broth and then ease my way back into eating solids again by introducing pho.

3. Compressions. Luckily it’s cooler in Ohio this time of year because I wear my compressions pretty much daily. The goal is to feel my best and they help keep blood flow up when my body feels like a noodle. So, I try to make a habit of wrestling my compression stockings on each morning and wear them until around dinner time. I will say, if I leave them on too long my legs tend to hurt and tingle. So, I recommend practicing the art of noticing while wearing and discuss with your doctor the length of time that is right for you. I also sometimes wear an abdominal binder which helps significantly on really rough days.

4. Watch the caffeine. While it may be tempting to reach for more caffeine when energy is low, I have found that this only starts a cascade of unhealthy events. I do have a cup of matcha or coffee in the mornings (mostly decaf), but other than that I really try to avoid the temptation to “re-fuel” mid-day or increase the amount I’m drinking in the morning. For me, pushing too hard almost always leads to a crash or adrenal fatigue so I try to stay conscious and make healthy decisions along the way, even if that means more sleep than I’d like!

5. Sleep. Speaking of sleep, this golden nugget often gets a bad wrap. We’re told we’re lazy if we sleep too much and sayings like “the early bird gets the worm” have led us to believe that early risers are more successful. The truth is, our bodies need appropriate rest to function at maximum capacity. The vagus nerve resets during sleep, our brains carry out important clean up operations, and this is when the body rejuvenates. So, there is no shame in taking the time we need to catch some much needed zzzzs. During February my sleep needs increase and if I don’t get enough rest at night I often find myself wanting to nap during the day. If you live alone getting appropriate sleep may be easier than for those of us with children or partners. So, if you do have others in your household, be sure to communicate your needs and set a nighttime routine for yourself. For instance, while I’m usually an early riser, winter months beckon me to lay in bed a bit longer. So, Kevin and I often alternate getting up with Jagger on school days, allowing me time to doze a little, or at least lay there a bit longer allowing my body more time to awaken if I can’t get back to sleep. This also sometimes looks like skipping our alone time each night so I can hit the hay early. It’s not always easy to prioritize sleep but if you do, your body will thank you.

6. Bathe. Bathing has long been a self care ritual of mine, but in February it takes on a whole new meaning. My body often screams for days on end and a bath offers relief when nothing else is working. I fill the tub with hot water (not too hot - don’t want to faint!), a cup or two of epsom salts, and essential oils and soak for 20-30 minutes. Two of my favorite bath oils for pain are Aroma Touch and Copaiba. I love adding a few drops of each to the water and rubbing a little extra on my especially sore spots.

7. Mantras. When things are rough it’s always a good idea to have a mantra on repeat. As I mentioned in this Instagram post, on bad days my mantra is often “this too shall pass.” Some other ideas: “my body is constantly rejuvenating,” “I am always guided toward greater health,” and “my body is rising to it's highest potential, growing stronger every day.” If none of these feel quite right for you, take a moment of stillness and allow the wisdom to emerge from within. Whatever mantra you choose, say it several times a day and take the time to feel it in your body as you speak. If this is a new habit for you, set an alarm on your phone entitled “mantra” reminding you to stay on track.

8. Support. When I’m feeling my worst I’m often embarrassed or feel like a burden to those around me, so it’s easy to push people out and sulk in my misery. However, the truth is, we all need support in times like these. So, be conscious of the give and take and allow friends and loved ones to give to you when you need it. Ask your partner to make dinner or run you a bath. Accept that foot or shoulder rub. Even making space to just be with someone who cares about you on a rough day is nice. Also, set up ways to better care for yourself. Meal plan, designate a rest day, invite a girlfriend over for hot tea. Remember, we have to be our own best advocate, especially when we aren’t at 100%!

I truly hope these tips spoke to you and maybe even inspired a bit of creativity. If self care is new to you maybe pick one or two things that feel especially nurturing and begin there. You are worth it!