jill-hahn-holistic-wellness

Importance of Living in Balance with Winter

Thu, 23 Jan 2025 20:35:32 GMT

After the busy holiday season of shopping, decorating, traveling, and other high-energy activity, we can be left feeling ill, anxious, or depressed. The reason, according to traditional Chinese medicine, is that the action-packed schedules we keep at this time of year fall out of sync with the earth’s natural cycles.

“We naturally have less energy to burn during the winter,” explains acupuncturist Carolyn Cohen, L.Ac.,. “So when we engage in behaviors more appropriate for summer—staying up late and dashing around town—it’s no wonder that the forced cheer of the holiday season can wear a bit thin.”

Winter is a time for storing and conserving energy in the way a bear retains fat by hibernating, or a farmer stores food for the cold months ahead.

In traditional cultures, people spend these shortest, darkest days indoors by the fire, eating warm, slow-cooked, nourishing food and sharing stories with their families. The imbalance between winter’s restful, introspective nature and the frenetic way many of us spend our winter months can contribute to seasonal affective disorder, depression, exhaustion, and other illnesses.

During the darkest months of the year, instead of turning inward, many of us have hectic schedules with excess activity. This artificiality creates stress, and many people dread the season as a result.

To stay balanced during winter, conserve your energy. Restorative yoga, stretching, chi gong, and walking are best suited for the winter season, as they safeguard your energy reserves. “Think of these practices as an investment of your ‘energy paycheck,'” says Cohen. “Don’t use up what little winter energy you have with overactivity and added stress.”

Eating cooked, spicy foods provides another good way to replenish energy. Prepare soups, slow-simmered stews, beans, roasted root vegetables, and warm drinks. Examples of root vegetables are pumpkin, potatoes, carrots, parsnips, turnips, butternut squash, other hard winter squashes, fennel, radishes, onions, and sweet potatoes. Add spices such as garlic, ginger, black pepper, cloves, turmeric, and basil to increase the warming effect. Minimize your intake of cooling foods such as raw vegetables, salad greens, and cold drinks.

Be sure to nourish your mind and spirit, too. Winter nourishment is not only about food and physical health. It is a time to “go inside” and spend some quieter time resting, restoring, meditating, journaling, and creating. It’s also a time to nourish relationships, spending time with people who matter in our lives.

If you purposely add more quiet, peaceful activities and warming foods during winter, you’ll stay in tune with the season and feel less need to release tension by overeating or overspending. You’ll also have more time and energy to connect with close friends and family and more in step with the quiet, nurturing nature of winter.

Inspired by "Staying Healthy During Winter" Yoga Journal, January 20, 2025

Have you Heard of "Earthing" for Your Health?

Mon, 01 Jul 2024 11:51:06 GMT

Have you Heard of "Earthing" for Your Health?

Earthing, or grounding, is an ancient practice of making direct contact with the earth (mainly by walking barefoot).

The idea behind earthing as a health practice is that by having the skin meet the earth, we can help neutralize the electric charge that runs through our bodies.

Here's how it works:

Our bodies run through a type of electrical current. The brain and heartbeat rely on electrical signals.

The earth's negative charges can create a stable internal bioelectrical environment for the normal functioning of all body systems--affecting the biological clock, regulating circadian rhythms, and balancing cortisol levels.

Our bodies are naturally able to absorb electrical charges from the earth.

Our skin acts like a conductor. Our feel, specifically certain points in the balls of our fee, are believed to be especially good at receiving the earth's electricity.

BUT, because of our modern way of living--always wearing shoes and living mainly indoors--we are losing touch with the earth's natural electrical force.

Benefits of touching the earth:

Lower inflammation
Fight free radicals
Heal faster
Less stress
Less pain
Better sleep
Improved energy

Earthing has even earned a patent as a natural method for reducing disease-causing inflammation.

There is plenty of scientific research out there if you'd like to learn more about this amazing, natural way of healing.

#earthing #grounding

The Incredible Health Benefits of Chewing

Sun, 30 Jun 2024 18:57:29 GMT

Guess what?

Your stomach doesn't have teeth. Digestion starts in our mouths. You may have heard, "We are what we eat." But I believe it's actually, "We are what we digest and assimilate." Don't assume our bodies get the all the nutrition in the foods we eat. Just because a food had 5 grams of fat, 10 grams of protein, 2 grams of fiber, and 10 grams of carbohydrates does not mean that we actually absorb all of it. If we swallow bigger pieces of food, then bigger pieces go all through the digestive process and we miss out on nutrition. Our digestive system isn't a magical place that turns an apple into nutrition. We have to do our part!

When we chew, enzymes are released into the mouth that combine with saliva that starts the process of digestion. Taking the time to thoroughly chew each bite of food is important. When we chew more, we:

naturally eat less
feel more satisfied
can lose weight
heal our bodies
reduce acid reflux
reduce bloating

That's a lot of benefits from simply making an effort to chew more. Here's a challenge for you: for one meal a day, try chewing 20 times per bite. Notice how you feel. I'll bet you'll feel pretty good!

Another tip for better digestion is to not drink a lot of fluids while you're eating. The fluids dilute your digestive enzymes so the process becomes sluggish which can lead to bloating.

Chewing has amazing health benefits and everyone can do it for free!

#betterdigestion #chewing

Benefits of Walking after a Meal

Sun, 30 Jun 2024 18:57:29 GMT

The Health Benefits of Walking After a Meal

Did you know that taking a walk after a meal can provide numerous health benefits? In fact, in Italy, there's even a specific term for an after-dinner stroll—la passeggiata—a beloved tradition that promotes both digestion and relaxation.

The Benefits of Post-Meal Walking

Engaging in a light walk after eating can support your overall well-being in several ways:

Improved Digestion: Gentle movement helps stimulate the digestive system, preventing sluggish digestion and discomfort.
Reduced Bloating: Walking encourages food to move more efficiently through the intestines, reducing bloating and gas.
Better Blood Sugar Control: A post-meal walk can help regulate blood sugar levels, reducing spikes and supporting metabolic health.
Enhanced Sleep Quality: Walking naturally boosts serotonin, a hormone that supports deeper, more restorative sleep. Serotonin also plays a role in regulating appetite and improving memory.
Stress Reduction: Movement helps lower stress hormones and promotes relaxation, making it a simple yet powerful way to unwind.

How to Walk for Optimal Benefits

For the best results, aim for a moderate pace —fast enough to elevate your heart rate slightly, but slow enough to maintain a conversation. If you walk too vigorously, circulation may be diverted from digestion to working muscles, which can slow the digestive process rather than enhance it.

A Simple Habit with Big Rewards

Incorporating a short, mindful walk into your post-meal routine can have lasting benefits for both body and mind. It’s a small, enjoyable habit that can support digestion, improve mood, and even enhance overall vitality.

For more insights into the benefits of walking, check out this article: The Many Benefits of Walking . Happy strolling!

Lack of Sleep Affects Appetite

Fri, 28 Jun 2024 18:57:29 GMT

According to Dr. Frank Lipman:

"Shorting yourself on sleep reduces leptin, the hormone that helps regulate body weight by keeping appetite in check. Making matters worse, too little sleep increases ghrelin, a hormone that triggers hunger."

Yikes, that's just one more reason to prioritize sleep. Our bodies can get used to a sleep routine which makes is easier to fall asleep and wake up refreshed. Here are some ideas to set up a successful routine:

Turn off electronics an hour before heading to bed. They stimulate our brains. Emails and news can create stress and the light can interfere with our internal body clock
Read
Listen to music that's not too exciting or emotional
Do relaxation activities like breathing, prayer, gentle yoga, stretching, or meditation
Write down your worries or reminders for the next day to help get them off your mind
Avoid eating at least 2 hours before lying down

TIP: To get the benefits of an hour nap, lie down on the ground with your legs up the wall or resting on a chair for 15-20 minutes. Lots of blood and oxygen come into your head, brain, and neck which has an energizing effect.

Sweet dreams!

#sleep