NutraChamps Blog

Tag: winter

  • The Winter Arc – A Time of Self-Growth

    The Winter Arc – A Time of Self-Growth

    You may have noticed a new social media trend this year– the Winter Arc. As the days grow shorter and the air gets colder, winter invites us to embrace the season of introspection, transformation, and reflection on the year coming to a close end. The Winter Arc represents more than just the last three months of the year, more than just a drop in temperature, and more than intense workouts, meditation, or diets, as shown online. More deeply, it symbolizes a period of change and renewal within us and nature that resonates deeply. As we enter the month of November, we approach the one-month mark of the Winter Arc. For those participating, this blog shares ways to improve what you may already be doing and otherwise make this sometimes difficult period easier to work through. For anyone reading and interested in joining, it is never too late, and we can help you get started! 

    What is the Winter Arc?

    For those unfamiliar with this highly anticipated time of the year, the Winter Arc is a period between October and January when individuals use the coldest and darkest months to focus on personal transformation. It is a time to set intentions and new goals, cultivate healthy habits, and prioritize our health and overall well-being. Most people view this period as a time when they become the best and highest version of themselves. This intense period of planned transformation reminds us that, like nature, we can also experience a rebirth during winter and appear as a new individual in spring.

    How to Participate in the Winter Arc

    1. Reflect on the past year: Think back on how the year has gone – the good and the bad. Use journaling to help record your experiences, challenges, and achievements from the year. Consider your biggest lessons and how you have grown from them. 
    2. Set clear intentions and goals: Focus on setting meaningful intentions that align with your values and goals. Write them down and keep them visible as a daily reminder to stay on track. 
    3. Engage with nature: One of the main reasons the Winter Arc is a great challenge to participate in is that it encourages us to stay inside less and fall victim to hibernation-like habits. Even in the cold, spend as much time outdoors as possible. Go for walks or try winter activities like skating. 
    4. Exercise: Exercise helps keep us going during some of the slowest months of the year and improves our mood. Going for a walk, practicing yoga, or going to the gym can help us combat winter blues and stay motivated to achieve our goals. 
    5. Practice mindfulness: For many, the winter season means a decrease in mood. Some may even suffer from a degree of seasonal depression. Incorporating mindful practices such as meditation, deep breathing, or yoga into your routine can help keep you grounded and provide a sense of peace. 
    6. Learn: Read, listen, or watch as much informational content as possible. By boosting your knowledge, you will help keep your brain healthy and allow yourself to enter the new year with a fresh perspective.

    Participating in such practices is a powerful way to embrace the season’s potential for reflection and renewal. Instead of spending most of your time under the blankets, let the arc guide you upwards toward a higher version of yourself as you practice these new habits. New habits are undoubtedly difficult, but slowly and surely, they will only move you upward! 

     

    Tips For Making The Winter Arc More Effective: 

    1. Create a winter vision board: Most people wait until the new year to create their vision. Creating a visual representation can inspire you throughout the season and motivate you.
    2. Join a community: Seek local or online groups focused on personal growth, wellness, and mindfulness or that are also participating in the Winter Arc. Engaging with others can also help with motivation and keep you accountable. 
    3. Narrow down your goals: Many people don’t succeed in the Winter Arc or fall off halfway through because they are focused on too many goals at once. Limit yourself to a solid five goals and complete regular check-ins with yourself to assess your progress and regroup your intentions. 
    4. Start a gratitude journal: Writing down what you are grateful for each day reminds you to stay focused and positive even during the darkest days. 
    5. Incorporate supplements: Of course, this is one of our favorite tips! A supplement like Ashwagandha can help restore your energy and mood and relieve stress and anxiety. Other products like creatine can help you see greater progress in the gym if getting fit and growing muscle is one of your goals.

     

    Winter teaches us the value of stillness and doing. It encourages us to embrace both the moments of quiet reflection and taking action. It reminds us that transformation often occurs in stackable ways as you work upwards and over like an arc. The Winter Arc is more than a seasonal change; it’s a personal journey to creating a better you! As we navigate this season, let us embrace the opportunity to renew ourselves and champion our lives in new ways.


     

     

  • Seasonal Affective Disorder vs Winter Blues

    Seasonal Affective Disorder vs Winter Blues

    The winter blues are pretty common, especially for those who live in colder and darker parts of the world during the winter months. The days get shorter and sunshine is limited, resulting in an overall lack of motivation, fatigue, sadness, and withdrawal. It’s extremely important to notice signs of increased sadness during the winter and prioritize self-care. Winter blues can lead to SAD (seasonal affective disorder) so it’s essential to know the difference between the two and how to manage symptoms of both. 

    What is Seasonal Affective Disorder?

    Seasonal affective disorder is a form of depression. As the name states, this depression is usually brought upon by seasonal changes. SAD usually begins in the late fall/early winter and can continue into the spring. According to Boston University, around 5% of the American population experiences seasonal depression in any given year. Around 10-20% of the population experiences milder forms of SAD. This mental illness can more likely affect you based on your geographical location. Some states actually get less than 5 hours of sunlight every day during the winter months! 

    Your age and gender can also play a role in seasonal affective disorder. It’s actually four times more common to feel symptoms of seasonal depression as a woman compared to men. The onset of this condition usually begins in late teens and mostly affects young adults. 

    Some of the most common symptoms of SAD include:

    • Feeling down or sad on a daily basis
    • Low energy
    • Oversleeping
    • Difficulty concentrating
    • Losing interest in activities you once enjoyed
    • Appetite changes

    It’s very important to take notice of these symptoms and speak to your doctor or someone you trust. It’s normal to feel sad or down once in a while, but if any of these symptoms persist during the winter season you should consult with a professional for proper treatment. 

    Some other factors that could put you at risk for seasonal affective disorder include:

    • Decreased serotonin levels, which is the hormone that regulates our mood. This can be the result of the lack of sunlight.
    • Overproduction of melatonin, this is the hormone that is responsible for our sleep and may leave us feeling more drowsy throughout the day.
    • Vitamin D deficiency 

    What are the winter blues?

    Have you noticed that getting out of bed is a lot harder for you to do during the months of December to March? Do you lack motivation to work out and do other activities you’d normally have energy for? Are you drawn to comfort foods more than usual? These are all common signs of dealing with the winter blues. 

    The winter blues are much milder than seasonal affective disorder and oftentimes symptoms can be managed without professional help. It’s a given that many of us will experience a change in our energy if we live in a colder climate during the winter months. The good news is that there are many things you can do to improve the winter blues, here are just a few:

    Use supplements: When it comes to the wintertime, many of us can see a lot less sun than we would like to. In parts of the world where sunshine is limited, Vitamin D deficiency is quite common. Sunshine has many health benefits, and one of the most important is helping to assist in the production of vitamin D within our bodies. The good news is that we have the ability to supplement with Vitamin D3, which is especially important if your levels are low. A lack of vitamin D can actually affect your mood and lead to depression.

    We highly recommend taking a high-quality Vitamin D supplement during the darker winter months, and at NutraChamps we have two different kinds!

    Eat more fruits and vegetables: The foods you eat on a daily basis have a direct correlation with the way that you feel. Although it can be tempting to eat lots of comfort foods and junk food during the winter months, (which is fine in moderation) we definitely recommend upping your fruits and vegetables! Eating more fruits and vegetables will not only give you the vitamins and nutrients you need to feel your best, but it will also boost your immune system. Depending on where you’re located in the world it might be difficult to have access to fresh fruit and fresh vegetables. The good news is that frozen fruits and veg are also nutritious and delicious! One of our favorite ways of getting in more fruits and vegetables is by making a morning smoothie. Add your favorite milk or water, frozen berries, a scoop or protein or greens, and some nut or seed butter and blend! You’ll feel full, satiated, and satisfied. 

    Expose yourself to light: Natural sunlight can be sparse during the months of December-February which definitely takes a toll. If you can, try to expose yourself to other forms of light as much as possible. Keeping yourself in the dark (literally) but closing the blinds or dimming the lights may only make your symptoms of winter blues and SAD worse. If you can, try working next to an open window, use some bright lights that mimic sunlight at home, or you can even try using a light therapy lamp! Here are some great and affordable options.

    Move your body: Movement and exercise are extremely beneficial to our health for a number of reasons, one of them being that it boosts serotonin, endorphins, and other great feel-good chemicals. Since serotonin can take a dip when you have depression, one of the best things you can do for your mental health is break a sweat. Not only will you feel better, you’ll also sleep better! Try aiming for 20-30 minutes of movement per day and watch the difference it can make.

    Get outside: You might be thinking, “why on earth would I want to go outside during the winter if I have the winter blues?” Well, it’s because getting outside and into nature has so many positive benefits! If you can take the time to bundle up and go to your local forest, pond, or trail for a short walk to disconnect, it will make a big difference in your mental health. Oftentimes, we can become sad or depressed because we are disconnected from our bodies. There’s nothing like getting into nature that will help you to feel more present and more at peace.

    If you’re feeling down and hopeless, just know you’re not alone. It’s far too common that we end up isolating when we’re not feeling our best because we don’t want to burden others. Truth is, we need people and our loved one’s more than ever when we’re in a dark place. If you are feeling symptoms of winter blues or seasonal affective disorder, don’t be afraid to ask for help. Call a friend, visit your doctor, or reach out to a therapist. Remind yourself that you deserve to feel good, even in the winter months. This too will pass!

    Sources: 

    https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

    https://etactics.com/blog/seasonal-affective-disorder-statistics#:~:text=The%20condition%20lasts%20about%2040,and%20last%20through%20the%20summer.

    Winter blues vs seasonal affective disorder: What’s the difference?

    https://www.realsimple.com/health/mind-mood/emotional-health/winter-blues

    Seasonal Affective Disorder (SAD)

  • Ways to Stay Active When it Gets Colder Outside

    Ways to Stay Active When it Gets Colder Outside

    It’s November and where I live, it’s starting to get nippy outside! I know from experience that this is when I usually slow down when it comes to workouts. I love running outside, but the thought of going outside when it gets colder out is almost nauseating. However, once I’m out there and moving, I don’t regret it! So, of course, I had to find ways to make going outside for my exercise more feasible.

    Here are 5 ways that worked for me last year and that I will try again this year.

    Keep in mind that these methods are not fool-proof. You’ll still need to find your own motivation to get outdoors. The weather is not always going to be great, but you can still find time to get outside and move your body if you want to keep your fitness going strong throughout the colder months.

    shirtless guys holding skis on a ski hill

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