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      From CEOs to Registered Dietitians: 15 Women Share The Supplements They Take and Why

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      Maybe you don’t see every new supplement as a shiny new toy like I do, but there’s no doubt that the wellness world is confusing AF. Between probiotics, collagen, vitamins, and countless brands with pretty packaging, it seems like a new brand or supplement comes out every day that many of us feel like we need to achieve optimal health. It’s like every wellness influencer and doctor swears by a different vitamin that I believe in my heart will finally be the secret to healing all of my symptoms, getting radiant skin, or giving me more energy. The end result? A lot of money spent on smoothie add-ins and bottles of pills, and a whole lot of confusion over what our bodies actually need. For the betterment of humanity (and I’ll be honest, for selfish reasons), I interviewed 15 practitioners, trainers, educators, and all-around wellness advocates on the supplements they take, in an attempt to demystify the supplement world once and for all and find the best supplements. FYI, this advice is not meant to further confuse you and make you spend $$$ in a desperate attempt for perfect health. Instead, it’s to show that everyone is different and needs different things–including wellness experts.
      If you’re interested in upgrading your supplement routine (me, always), this article is intended to spark inspiration, help you identify what your body needs, and then talk to your doctor about some options that might be right for you.

      1. Berrion Berry, Period Educator, Practitioner, and Founder of The Flo Academy

      Source: @thefloacademy

      “When it comes to supplements, I’m very specific because optimum hormone health is a must for me. Every day, I take a menstrual multivitamin called Ovamoon. It has a lot of micronutrients and vitamins like B vitamins for energy, chromium to boost mood, taurine for estrogen metabolism, and papaya enzymes to support digestion. When I’m on my period, I take Semaine, a plant-based period pain relief, and it truly works wonders for me. It contains ingredients like Boswellia for anti-inflammation, silymarin to support the liver and reduce bloating, and quercetin to help lessen cramps. I love to keep my vitamin and supplement situation simple and uncomplicated.”

      Source: @danielleduboise

      “I’m eight months pregnant, so I take The Foundation: Prenatal every single day. It was created because we struggled to find a prenatal that met our high standards for purity and potency. It’s plant-based and specifically formulated for optimal health throughout the stages of pregnancy and motherhood with choline, chlorella, folate, iron, and omega-3. As a busy mom, I know there are days when I won’t be able to get in all my greens and essential nutrients, so it gives me such peace of mind that my baby and I will be supported.”

      3. Les Alfred, Personal Trainer, Nutrition Coach, and Host of the Balanced Black Girl Podcast

      Source: @balancedles

      “I keep my supplement routine pretty simple and vary what I take depending on my needs. On a typical day, I take a women’s multivitamin, a probiotic, and an adaptogen blend in my morning coffee or tea. The week before my period, I take a B-vitamin supplement and magnesium.”

      4. Dr. Mona Vand, Pharmacist and Digital Creator

      Source: @monavand

      “I personally think supplements and multivitamins are often overused. Instead, I always recommend a micronutrient panel (which is a much more comprehensive blood work panel than a regular CBC) to see what you’re deficient in, and then individually add whatever you have low levels of. Here’s what I take based on my needs: 
      CoQ10: This is a great one for anyone! It supports heart health, overall antioxidant function, and enhances fertility. It hits a broad range of benefits that make it a no-brainer.
      Iron: I take an iron supplement because I tend to run low on iron and ferritin, which is your body’s storage of iron. Low iron can be common in vegans and vegetarians, so I suggest getting a comprehensive micronutrient panel to check your levels and then supplementing if needed.
      Vitamin D: I like a vitamin D supplement because many people are deficient in it. Personally, I avoid sun exposure at all costs (no thank you hyperpigmentation, melanoma, and premature wrinkles!), which means I’m missing out on the natural source of vitamin D, so supplementing is helpful. 
      In terms of natural powders/supplements that I like to add into smoothies, my favorites are spirulina, chlorophyll, and high-quality collagen (Bulletproof is an incredible high-quality brand).” 

      5. Valerie Agyeman, RD, Women’s Health Dietitian, and Founder of Flourish Heights

      “I take vitamin D regularly. As a result of blood work, I found that I was vitamin-D deficient and was prescribed vitamin D. Now, I keep up with labs to make sure I am within the normal range for my body. Vitamin D plays a big role in women’s health, from immune support to mood regulation, so it’s something I make sure to keep up. It’s important to obtain nutrients from food first, but taking a multivitamin regularly helps me fill those nutritional gaps, especially for moments where my eating pattern is all over the place, because… life. Also, I’ve been taking magnesium regularly for the past year, and it’s helped with stress and sleep, along with other things. ”

      Source: @iamsahararose

      “As an Ayurvedic Author and Practitioner, I love to take Ayurvedic herbs that come from whole plant ingredients and work with the entire system of the body. My favorite brand is Banyan Botanicals. One I’ve been taking every day is their Adrenal Nourish, which is incredible for balancing adrenal fatigue. I also practice breathwork, dance, and meditation to bring my body into balance.”

      7. Amanda Kloots, Professional Dancer, Celebrity Trainer, and Instructor at Studio B

      Source: Amanda Kloots

      “I love Bite Gummies right now! I take three different gummies every day: Baby Face, a youth-boosting gummy with superfood ingredients like silica, acai, omegas, and collagen; C-Food for skin-nourishing greens like sea moss, kale, kiwi, aloe, papaya, and spirulina; and Lighten Up, which is an antioxidant powerhouse with ingredients like apple cider vinegar, pomegranate, beetroot, and B vitamins.”

      8. Erika Polsinelli, Kundalini Breathwork Healer and Founder of Evolve By Erika

      “First and foremost, I believe so much of our minerals and nutrients should come in its truest form: fruits and vegetables. As it gets colder outside, I love drinking green juices first thing in the morning to get extra nutrients in, and I add ginger to my water to help boost immunity. I also take zinc and vitamin D, which also help to boost immunity. Vitamin D is also said to help combat depression, which helps in the colder winter months. Probiotics are also essential in my routine.”

      9. Maya Feller, MS, RD, CDN, Nutrition Expert and Author

      Source: @mayafellerrd

      “I’m currently taking zinc, magnesium, curcumin, vitamin-D, and using CBD topically to support my system during a time of stress.”

      10. Lo Bosworth, Founder and CEO of Love Wellness

      Source: @lobosworth

      “I always start my day with the Daily Love Multivitamin, Good Girl Probiotics, and Perfect Condition Vitamin. These three are the baseline to not only my nutritional needs, but they are also helping to keep my gut health in check. I’m also a huge fan of Bye Bye Bloat, a Love Wellness fan-favorite. Anytime that I’m feeling a bit bloated, it really does the trick (especially around the holidays!).”

      11. Chevy Laurent, Fitness Instructor and Founder of RydeFYR

      Source: @chevylaurent

      “I regularly drink the Tone It Up Protein Powder, but in the last several weeks, I’ve started to use the new Gummy Vitamins. I like the multivitamin specifically formulated for women and the ACV gummy, but my favorite is the Vitamin C immunity support gummy. I love how these products are made by women that I know, love, and trust. I’m committed to taking them regularly because it’s so important to focus on doing everything you can to improve your overall health, especially during these crazy 2020 times.”

      Source: Serena Loves

      “I’m a huge proponent of eating a rainbow of whole foods to get your most bioavailable source of vitamins, minerals, and core nutrients. However, I am just as enthusiastic about including high-quality supplements to give added support and balance to the body. I am ritualistic about taking certain vitamins because of the many years of experience I have with my own body and working with clients. After my daily warm lemon water, I start with a liquid elixir that is a blend of mushroom tinctures, apple cider vinegar, whole leaf aloe, herbal immunity blend, and colloidal silver. I follow that with a Just Add Water, which is a superfood blend. Throughout the day, I take a variety of supplements and vitamins, including a probiotic, nootropic brain support blend, L-Lysine, zinc, evening primrose oil, turmeric (Elixinol), cranberry, and magnesium glycinate (before bed).”

      13. Ariel Belgrave, Health & Fitness Coach and Creator of The L.E.A.N. Method

      “My two favorite vitamins or supplements that I take regularly are the Women’s Formula from Smarty Pants and Tone It Up’s Apple Cider Vinegar Gummies.”

      14. Alana Kessler, MS, RD, Founder of Be Well by AK

      “I take vitamin D and K for anti-inflammation, heart health, and bone health; Glutamine for gut integrity; milk thistle (glutathione) for detox support, magnesium for neuromuscular support; and a B-complex for hormone health, cellular metabolism, and energy.”

      15. Jasmine Marie, Breathworker and Founder of black girls breathing

      Source: black girls breathing

      “As I navigate being a founder, space maker, and human during a collectively hard time, the most reliable supplement for me has been magnesium. I take it orally and absorb it through my skin by adding epsom salts to baths. I can tell a difference in my cycles, energy levels, and overall body when I take it. A hot and piping peppermint tea is also a favorite in the colder months during the evenings or when I’m reading, and I drink it iced during the summer months when I’m trying to limit coffee.”

      Please consult a doctor before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article. More

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      Can’t Afford A Peloton? Try This Inexpensive Workout Equipment

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      I think it’s safe to say that we’re all starting to see the appeal of having a home gym. Depending on where you live, it may be a while before your local gyms are back up and running at full capacity, so it’s time to find some at home fitness solutions that don’t involve breaking the bank.As lovely as it would be to have a Peloton at home so you can pedal all your worries away, many of us are looking for more affordable solutions. We rounded up nine inexpensive workout equipment options for you so you can step up your home fitness game without ruining that budget you created for the new year.

      Kettlebell
      Kettlebells are a great addition to your workout routine, especially if you don’t want to invest in a full set of weights. However, they are heavy and a bit of a pain to lug around if you need to build up your strength. To avoid needing to walk home from Target with a kettlebell in hand, I order mine from Amazon, so even if they are super heavy, they’ll be delivered to your door for free. A kettlebell is an ideal tool for enhancing squats and lunges, which can keep your workout session simple, yet effective. This set of three smaller kettlebells is a great place to start if you’re new to strength training.

      3-Piece Kettlebell Set

      This set of three smaller kettlebells is a great place to start if you’re new to strength training.

      Jump Rope
      Are you ready to make your workout a bit more fun? We thought so. Jump ropes are a really fun way to squeeze in some cardio while stuck inside.

      Exercise Bike
      If you’re majorly missing the gym, you might want to invest in some larger workout equipment. Just because a Peloton isn’t in your budget, doesn’t mean you can’t replicate a similar workout.

      Fitness Sliders
      This is one of the smallest pieces of workout equipment on this list, which makes it ideal for apartment dwellers like me who are beginning to feel a bit claustrophobic thanks to their lack of square footage. For the days that you want to amp up your usual workout, see if you can incorporate fitness sliders.

      Obé Sliders

      These flat discs go beneath your hands and feet and create resistance and tension during floor exercises like lunges.

      Source: Amanda Shapin Michelson

      Resistance Bands
      There are a few reasons to love resistance bands. Not only does this tiny-but-mighty strength-building tool help build tension in your muscles (that’s a good thing), but they are inexpensive and really compact. When you’re ready to start traveling again, a resistance band is the perfect addition to your suitcase if you’re looking to squeeze in a quick-but-effective workout at your hotel.

      Mini Trampoline
      For even more fun than a jump rope, why not bounce off a hard day? I first discovered mini trampolines during studio pilates classes. I came for the reformer machines, but stayed for the trampolines. Not only is it really fun to jump on a trampoline, but I’ve found they give a great cardio workout and can build up core strength. There are tons of benefits of using a trampoline in your workout. They can improve endurance and develop better balance, coordination, and motor skills. Not to mention, they’re a great way to relieve stress and tension.

      Dumbbells
      If you’re short on storage, dumbbells can be a major space saver compared to some workout equipment. You can add these little weights to your existing exercises, or you can start a routine that really focuses on toning your arms.

      Adjustable Dumbbell Weight Pair

      This adjustable dumbbell set comes with removable weight bars that allow you to set your desired weight. That way, you don’t have to keep repurchasing weights as your strength begins to build.

      Stability Ball
      Remember that episode of The Office, where Dwight sat on a stability ball in lieu of a desk chair? Now that most of us are working from home, we can work on our core strength and balance just like Dwight did. Of course, you won’t want to sit on a stability ball all day, but it’s an easy way to make your next Netflix binge session feel more productive, and is a peaceful way to end a high-intensity workout.

      Stability Ball

      This stability ball includes a pump for easy inflation.

      Under Desk Elliptical
      A what? An under-desk elliptical is a compact piece of workout equipment that allows you to get your fitness on under your desk. 

      Under Desk Elliptical

      This device is a multitasker’s dream and will make those unnecessary Zoom meetings feel a lot more productive.

      Source: Colorjoy Stock

      Elliptical Machine
      If you want the real deal when it comes to an elliptical machine, the price isn’t as bad as you would think. You won’t be able to sneak this workout in during conference calls, but you will be able to turn your nightly Netflix session into a solid workout. 

      Yoga Mat
      If you’re like me, you’ll appreciate any workout that allows you to lay down on the floor. Certain elements of barre, pilates, and yoga occur laying or sitting down. Score. Make the experience a lot more enjoyable by investing in a high-quality yoga mat (which will still be cheaper than one month at most gyms).

      Running Shoes
      Running is a great workout and an ideal way to get some fresh air and sunshine after being cooped up inside all day. One way to help support your body during a run is to invest in a pair of high-quality running shoes. No, your basic tennis shoes won’t do the trick. The right running shoe for you will depend a lot on your body and your personal preferences, so there is no one-size-fits-all recommendation.

      Rowing Machine
      Rowing isn’t just for arm strength. With proper technique, a rowing machine can give you an exhaustive full-body workout that will leave your core burning. When you’re ready to get started, try this 30-minute drill workout. 

      Magnetic Rower

      Row all your problems away on this surprisingly sleek rowing machine that has thousands more five-star reviews than you’ll probably ever want to read. More

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      HOLY SH*T: Our Favorite Wellness Brand Is Having a 50% off Sale This Week

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      This week is kind of like purgatory: the stress of gifting and excitement over Christmas is over, but the what-am-I-going-to-do-on-NYE stress and will-I-actually-stay-awake-until-midnight question still loom ahead of us. Getting any work done feels like a joke, and without the ability to go anywhere and see anybody, this week just feels like a waiting game. But this is actually a very important time we can all use to spend on ourselves: prioritizing self-care, spending free time in fulfilling ways, and buying ourselves gifts that will make us feel good.Our CBD go-to and favorite self-care brand, Equilibria, must have gotten the memo on “self-care week” too. Equilibria has been an Everygirl favorite for a while now: Maddie takes the soft gels for stress-relief, Abigail swears she sleeps better after taking a bath with the bath bombs, and I can’t get enough of the treatment oil to soothe inflammation and dry skin. If you’ve been interested in trying CBD, looking to add some more stress-relief into your life, or made your New Year’s resolutions to be treating yo’self more in 2021, now is your chance. 

      Source: @equilibriawomen

      From December 26 through December 31, Equilibria is giving the ultimate gift of high-quality products at a discounted price; score 50 percent off all new subscriptions to kick off 2021 with a bang (or more like a relaxing, self-indulgent, and restorative nudge). That’s right: you can finally try the products our team loves and uses every day, for a fraction of the price. Pro tip: we always recommend subscribing anyway, so you won’t have to remember to refill. And trust me, you will want to refill.

      offer ends 12/31/20

      Equilibria
      The Brilliance Box

      The Brilliance Box includes Daily Drops for fast-acting, targeted relief, Daily Softgels for a sustained-release, and topical Relief Cream for local discomfort, so you’re getting everything you need.

      Equilibria
      Daily Treatment Oil

      This luxurious oil renews skin to calm inflammation, hydrate, and nourish. The perfect fix to dry winter skin!

      Equilibria
      Mindful Mineral Soak

      With over 30 nourishing minerals, this powerful bath soak uses gardenia and jasmine aromatic oil blends along with calming CBD to purify and destress.

      Source: @equilibriawomen

      Equilibria
      Daily Softgels

      Perfect for all-day balance, Daily Softgels are a slow-release product, resulting in long-lasting effects.

      Equilibria
      Balance Bath Bombs

      The perfect gift for yourself: add to a bath when you need an extra dose of relaxation and self-care. You’ll feel instant relief and have your best sleep that night.

      Source: @eacourts | @equilibriawomen

      Equilibria
      Daily Drops

      Use Daily Drops to help increase feelings of calm and balance throughout the day. Perfect for targeted, fast-acting results.

      Equilibria
      Relief Cream

      A topical cream that works deep into muscles to soothe aches, pains, and even period cramps.

      Equilibria
      Mindful Mineral Soak

      With over 30 nourishing minerals, this powerful bath soak uses gardenia and jasmine aromatic oil blends along with calming CBD to purify and destress.

      As per FDA guidelines, Equilibria CBD is not intended to diagnose, treat, cure or prevent any disease or ailment. As always, consult with your physician before starting any new program that may interact with your current health plan.

      This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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      I’m a Health Coach and This Is the #1 Goal I’m Focused on This Month

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      I love health goals: the only type of books on my nightstand are self-improvement, my step tracker is my best friend, and I even built a career out of helping other people reach them. But as we near the end of the worst year, I don’t know, ever, there’s only one health goal I’m focusing on. You see, no matter what New Year’s resolutions you make or even what feels best for you throughout the year, health is not supposed to be restrictive or definitive. In fact, you’re supposed to change how you take care of your body based on the seasons, years, and what’s going on in your life.Most of us are wrapping up the year with pressure at work, pandemic anxiety, and even stressors about the little, normal things like finding a budget for all the gifts you need to buy or scheduling every social gathering (even if those social gatherings are over Zoom). Add in the sad moments like not being able to hug your grandma, foregoing your favorite yearly traditions, or making a Christmas Eve dinner for one, and it’s easy to start letting stress take over your life. So my only health goal this month? Restoration, relaxation, and stress reduction. After all, I believe the only point of physical health is for mental health; eating nourishing foods and moving our bodies are simply tools to help us live the happiest lives possible. Here’s how I’m rethinking all of my healthy habits in every area of my life to focus on reducing stress:

      Source: @jesskeys_

      With exercise: trying stress-relieving yoga challenges
      Listen, I love a good HIIT class or sculpt session as much as the next girl. But “health” does not mean working out hard every single day; it means finding balance, depending on what your body needs. My body needs stress relief and relaxation this month, and exercise is no exception. Since I still love a good “challenge,” I’m embarking on Obé Fitness’s Yoga Deep Dive as my form of movement. This 15-day program explores yoga’s most foundational practices while helping you gain new tools to improve your flow. It will basically be like taking a mini retreat in between work meetings, so sign me up! Yoga based on stress reduction will help me find balance and grounding through an extremely stressful month, while the “challenge” aspect will keep me focused and motivated to prioritize myself.
      Use promo code “TEG50” to get 50% off your first month of Obé Fitness.

      With diet: eating intuitively 
      Even if you think diet rules like “no sugar” or “no processed food” is healthy for you, restrictions are stressful. Period. While I like to think I’ve ditched outdated food rules years ago, I still stick to a plant-based diet and prefer to feed my body with whole foods from the Earth that make me feel good. The problem with this is that when it’s time for holiday dinners and festive goodies, believing that you need to stick to any one diet or way of eating can cause guilt, and guilt will cause stress.
      Instead of sticking to my plant-based way of eating 24/7, I know that since I nourish my body with fruits and vegetables most of the time, sugar cookies or Christmas Eve fettuccine alfredo won’t do any harm to my body. There’s plenty of room for mindful indulgences, even in a healthy diet. I will consistently check in to identify what my body truly needs: am I feeling sluggish and need some more veggies to nourish, or will I enjoy this slice of pumpkin pie? Forget eating for perfection; I’ll be eating with the #1 priority of self-compassion.

      Source: @gabbywhiten

      With morning and evening routines: making extra time for myself (whatever that means)
      I live for a morning and evening routine. I love a warm cup of lemon water and gratitude journaling in the a.m., and I look forward to evening stretches, skincare, and meditation all day long. However, routines feel more difficult to fit in during the holidays (or any other busy time). My clients often come to me around this time of year, frustrated that they didn’t make time for a morning meditation or that they binged Netflix instead of taking a bath. My answer? The goal of a routine (or any self-care practice) is not to check items that you’re “supposed” to do off of a list. Instead, the goal is to do something that makes you feel good, whatever that looks like to you, and for however long you can.
      Sure, I love an entire hour for a wind-down routine, but some nights, it looks more like five minutes of sitting alone and reading my favorite book before bed without even washing my face. And guess what: that’s OK. In other words, morning and evening routines should not feel like something else to check off your to-do list or another chore on the calendar. Instead, it should feel easy and something to look forward to. Make time for yourself every morning and night, but be OK if what that time looks like changes.

      With work: prioritizing self-compassion and enjoyment
      At this time of year, we’re having end-of-year reviews and setting goals for next year. You probably have a long to-do list of what needs to get done before holiday break or are working long hours to set your business up for success in 2021. I find that I put the most pressure on myself during this season: I want to make myself proud of how the year went, but also want to feel ahead in the new year. While ambition and hard work are great, putting pressure on yourself makes you forget to prioritize yourself. I actually can be more productive and successful overall in my work life if I allow myself to take breaks, am strict with cut-off times, and remember that the point of life is to enjoy it (that means in your career too!). This month, I’m responding to what I can’t accomplish with self-compassion and spending more time on the jobs that don’t even feel like work (like client sessions or writing articles like this one). 

      Source: @kayla_seah

       
      With holiday activities: finding balance between alone time and time with loved ones
      Through seasons of Christmas past, I tried to fit in everything: holiday parties, gift exchanges, happy hours, limitless shopping trips. “Balance” was the last thing on my mind, and “alone time” felt more like a far-off memory than a priority. This year, of course, I am indulging in and enjoying the family traditions (although they look a little different in 2020). However, instead of doing it all, my goal is to find a balance between family time and making time for myself to decompress and relax.
      If you are spending the holidays with family, make sure you’re still fitting in alone time to prioritize yourself. Go on a jog in the morning, take a bath at night, or find any time you can to recharge. If you’re spending the holidays alone, try to schedule a socially-distanced gathering outdoors or a virtual holiday party with your closest friends. Having social events on the calendar will give you something to look forward to, but scheduling it will also ensure you’re spending time with people you love, even if it is virtual or socially distanced. Alone time to prioritize ourselves and time with loved ones to laugh and connect are equally important, so focus on finding the balance of both, depending on what you need more of.

      This post includes a sponsored inclusion of obé, but all of the opinions within are those of The Everygirl editorial board. More

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      7 Ways to Stay Your Healthiest Through Winter, According to Ayurveda

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      Winter is not typically our healthiest season of the year; we’re eating Christmas cookies more often than vegetables, staying in pajamas all day, and stressed out 24/7 (thanks to endless gift shopping, triggering relatives at holiday events, and busy work schedules). It’s safe to say that New Year’s resolutions are typically a cry for help after a holiday season of bottomless eggnog and weather-induced laziness. But just because your fridge is stocked with pumpkin pie leftovers and it’s too cold to go on a run does not mean that you can’t prioritize your health until spring.Studying ancient belief systems in college (who says I wouldn’t put my Religious Studies major to good use!?) helped me realize that we can learn a lot about our bodies and how to keep them healthy from other cultures, time periods, and philosophies. During times like winter, when motivation and healthy habits fade, I turn to Ayurveda to help keep me healthy, and there are many tips that could help you stay healthy too (yes, even if you’ve already drank your weight in hot chocolate and PSLs).

      Source: @crystalinmarie

      What is Ayurveda?
      In technical terms, Ayurveda is one of the world’s oldest systems of medicine. In Sanskrit, ayur means “life,” and veda means “knowledge,” so the word itself literally means the knowledge of life. It was developed over 3,000 years ago in India and is still widely practiced all over the world today. AKA it’s some of the original holistic medicine. To briefly summarize for the sake of this article (but like, how do you fit 3,000 years into 1,500 words!?), Ayurveda teaches that every person consists of different proportions of the three governing principles of nature: vata (air), pitta (fire), and kapha (earth).
      But it’s not only humans who hold a particular dosha; seasons are also closely linked to doshas, and our needs change based on time of year and the weather outside. In winter, the body and mind require different things than they do in the summer or spring. By balancing your diet and lifestyle with the seasons, you’re setting yourself up for optimal health all year long. What I love most about Ayurveda is that it serves as a reminder to stay connected to nature because human beings are nature.
      Thanks to busy workdays and modern technology, we can have any food we want when we want it, stay awake even long after the sun sets, and sometimes go days without sunshine or fresh air. But our bodies are meant to be in alignment with nature, not our work schedules. There are many Ayurvedic practices I love for staying healthy through the season, but the overall idea is that the body and mind achieve optimal health when operating in tune with nature. Here are seven health tips I learned from Ayurveda that can help you stay healthy through winter:

      Source: @missenocha

      1. Eat for the season
      Ayurveda not only teaches eating for your dosha type, but it teaches eating for the season you’re in. “In the colder months, our bodies change along with the weather,” said Sahara Rose, Ayurvedic Practitioner, Best-Selling Author, and Host of The Higher Self Podcast. “The temperature cools down and the air dries out, so our bodies follow suit. We begin taking on more qualities of the Vata dosha, comprised of air and space energy. This is why we begin craving pumpkin spice, cozy teas, and butternut squash soup. Our bodies require more grounding and warming foods to counterbalance Vata’s cold and dry energy. Root vegetables are grown under the ground, so they have the most warming qualities.”
      Basically, indulge in whatever is opposite of the season to balance out the effects of the weather. For winter, that means eating warm foods with hearty in-season vegetables like carrots, cauliflower, and turnips. Take a break from raw salads or cold sandwiches and opt for nourishing soups, stews, or bowls. Besides just the temperature, also be mindful of the humidity in your area. Some geographical areas (or even some days) are wet (snow, rain, etc.), while some are dry (leaves falling off of trees, lack of humidity that causes dry skin, etc.). If it’s raining or snowing, eat more dry foods like roasted vegetables or nuts and seeds. If the weather feels very dry, load up on soups and stews.

      2. Get more rest
      Animals hibernate during winter, so it’s no surprise that we’re more inclined to focus on rest too. Increased darkness and earlier sunsets are obvious signs that the body needs more sleep this time of year, so try to limit the late-night Christmas movie binges and keep up with an earlier bedtime that aligns with the earlier sunset (you know you’re tired by 5 p.m., anyway!). No, you don’t have to get ready for bed at 4:30 p.m. when it starts getting dark (although that sounds nice, doesn’t it?). Instead, focus on starting your wind-down routine 30 minutes or an hour earlier than you usually do.
      Meditation is another important Ayurvedic practice year-round, but take extra time during winter to turn inward, sit in stillness, and indulge in more quiet time, like the mental version of hibernation (back to that mirroring nature thing!). “Meditation is important for all the doshas, all year long, but it’s especially important this time of year as we re-focus goals and set intentions,” said Larissa Hall Carlson, co-leader of Yoga Journal’s course, “Ayurveda 101,” and previously the dean of Kripalu’s School of Ayurveda.

      Source: @yunah.lee

      3. Load up on herbs
      Ayurveda says that digestive fire (or agni) is strongest during winter, which is why we typically eat more than we would in the summer (well, that and holiday party leftovers). Spices like cinnamon, ginger, turmeric, nutmeg, and black pepper not only help keep up that digestive fire, but are also thought to warm the body, which we could all use a little more of during the cold winter months. While these warming herbs are crucial year-round (especially depending on your dosha), they are extra beneficial and necessary from November until spring. Add cinnamon and nutmeg to your coffee, sip on ginger tea throughout the day, and sprinkle turmeric or black pepper into soups, curries, and sauces. 

      4. Wake up earlier 
      Ayurveda teaches a daily routine called Dinacharya that determines when is best to do certain activities throughout the day, based on both personal dosha and what doshas are associated with times of day (yes, even times of day have doshas). Since it starts getting lighter earlier this time of year, Ayurveda suggests that–you guessed it!–you mirror nature and wake up when the sun rises.
      “While it’s easy to stay in bed because it’s cold and dark out, hitting snooze is what gets us into winter funks,” explained Tiffany Chen, an Ayurvedic Health Counselor. “It’s important to rise before the sun to give ourselves plenty of time to get our morning routines in so that we set ourselves up for success.” Instead of jumping into work or exercise, fit in a peaceful morning routine that will help you feel centered, calm, and ready for the day. If you want to go all out for bonus points, try tongue scraping and/or oil pulling first thing in the morning to help the body get rid of toxins.

      5. Drink wisely
      Sorry, iced coffee drinkers: Ayurveda recommends drinking only warm liquids whenever possible through the entire season. Warm liquids will not only physically warm the body during cold weather, but they can help the body digest food properly (AKA the best reason ever to have a Hot Toddy). Drink warm water with lemon first thing in the morning, sip on hot tea throughout the day (like green tea in the morning if you want some caffeine and chamomile or ginger in the afternoon), and avoid drinking anything straight out of the fridge. If you are drinking a liquid that you wouldn’t drink warm like a green juice or wine (whatever floats your boat!), resist drinking straight out of the fridge, and let the liquid get to room temperature. You probably already know this, but winter is not the season for frappuccinos. 

      Source: @devyn.p.miller

      6. Fit in movement everyday
      Since winter is a kapha-heavy season, we’re more prone to feeling lethargic. To counteract a lack of energy, fit in frequent movement throughout the day, whether it’s stretching or yoga flows. In Ayurveda, walking is the ideal exercise since it is considered tri-doshic, meaning that no matter your dosha type, walking will help balance your body and mind. As a bonus, walking after meals helps to aid in digestion, so it’s especially important to walk after the heaviest meal of the day (which Ayurveda recommends making lunchtime, but if you’re like most Americans in the 21st century, it’s probably dinner).
      Plus, there’s more benefits than just counteracting seasonal lethargy. “Daily movement is important to stimulate the lymphatic system. The lymphatic system is imperative in the functioning of our immune system, and it does not inherently have pumps to move its contents,” Chen said. “The two things that move lymphatic fluid is daily movement and warm oiled self-massage” (more on self-massage below). Since needs are different for every body and dosha type, the bottom line is to listen to your body: if you’re feeling exhausted, go for vata-balancing exercises like walking, stretching, or gentle yoga. If you’re feeling lazy or lethargic, then balance out kapha with more energizing practices like jogging or dancing. 

      7. Try self-massage
      Good news if you haven’t seen your masseuse since the stay-at-home order started in March: self-massage is not just a self-care activity in Ayurveda; it’s an essential healing practice. Abyanga (or Abhyanga), or self-massage, is a form of medicine that involves massaging the body with dosha-specific warm oil. You know that massage boosts relaxation and hydration of the skin (thank you, massage oil!), but Ayurveda sees massage as a form of medicine because of its belief that warm oil massage can improve circulation, body strength, lubrication of internal organs, sleep, and overall health. “A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity,” Sandhiya Ramaswamy, an Ayurvedic practitioner, educator, and chef, wrote for Chopra.  
      To practice for yourself, heat sesame oil (which is considered the best oil for winter since it’s warming to the body) between the palms of your hands. Ramaswamy recommended applying oil first to the crown of your head and massaging down to your feet. Sit with the oil for 5-15 minutes so that the oil can absorb and penetrate into the deeper layers of the body, and then enjoy a warm bath or shower. Now that’s medicine we can get behind.

      Which of these tips from Ayurveda would you incorporate into your winter self-care routine? More