Hello Dear Friends,
How are you? Did you manage to do some prep for the slow-down season of the year? Some people have got and wrapped all three Christmas presents. I admire them.
I have been doing a lot of decluttering because I realize we actually live with a lot of things in our spaces that are not functional. After a few trips to the tip/large waste disposal site, I think I have made a dent in my living space that allows me to breathe. Phew.
As the days grow shorter and the air turns crisp, winter gently ushers us into a season of rest and reflection. But while cozy blankets and warm drinks may be calling your name, it’s also a time when our bodies need a little extra care. Tell yourself, “I need some extra care and I will give it to myself, it is my responsibility”.
Seasonal changes can affect everything from our immune system to our mental health, so taking the time for a few essential physical health checks before winter fully sets in can make all the difference.
Let’s talk about some areas you should pay attention to, so you can step into the colder months strong, healthy, and ready to thrive.
Some foundational things don’t need to change, please:
- Good quality sleep
- Good quality food, organic, mostly vegetables
- Exercise that helps you build strength and makes you sweat
- Emotionally healthy relationships in work and personal life
Now let’s get to the blood work!!!!
1. Check Your Vitamin D Levels
Winter often means less sunlight — and less sunlight means your body produces less Vitamin D. This “sunshine vitamin” supports bone health, boosts immunity, and even helps regulate mood.
➡️ Tip: Ask your doctor to test your Vitamin D levels. If you’re low, supplements or fortified foods (like fish, eggs, and dairy) can help you stay balanced. Take them daily, please, and save yourself an unnecessarily difficult time. We are spending more and more time indoors in modern civilisation, and a lot of things we didn’t consider before have started to become a problem. Sort it.
2. Get a Flu Shot and Immunity Boosters
Colds and flu viruses tend to spread more rapidly during winter, when people spend more time indoors. A flu shot or other recommended vaccines can protect you — and those around you.
COVID has done its first rounds for winter, and I suppose we can expect it to become part of modern life now. Protect yourself, stay warm and healthy, and move your body.
➡️ Tip: Strengthen your immune system naturally, too. Eat a diet rich in fruits, vegetables, and whole grains, and stay hydrated. Herbal teas with ginger or turmeric are wonderful winter allies! You can get some of these herbal preparations in tablet form now. Invest in your health, buy them, and take them. Use alarm clocks, use calendars, buy a medicine box for every day of the week, keep the medicines in the areas you often see in the morning.
3. Heart Health Screening
Cold weather can put extra strain on your heart, especially for those with pre-existing conditions. A simple blood pressure and cholesterol check can help you stay ahead of potential issues. Check with yourself at various times in the day.
“How do I feel physically? How does my body feel? Am I well?”
➡️ Tip: Stay active with gentle indoor exercises like YouTube workouts, stretching, or dancing to your favorite playlist. Movement keeps circulation healthy and spirits high. I recently invested in some homework out gear to support my movement commitment. Try something new, bet on yourself hard!
4. Skin and Hydration Check
The dry winter air can leave your skin itchy and dehydrated. While it may seem minor, your skin is your body’s first defense against infections. You see that sandpaper feeling, stop it, you are too smart for that. Invest in good quality lotions suitable for you.
Please check your local shops or even Amazon, read reviews, and order a good body butter on subscription so you don’t run out. It is hard to trust someone who doesn’t bother to care for themselves. It shows disrespect to your own self. Your body is a temple, honor it and treat it with respect. Care for it.
➡️ Tip: Drink plenty of water and moisturize daily. Choose natural oils or creams rich in shea butter, aloe, or vitamin E.
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5. Respiratory and Allergy Health
Winter can trigger allergies or breathing difficulties due to dust, mold, or dry indoor air. If you have asthma or sinus issues, a check-up before winter helps you manage symptoms early.
➡️ Tip: Clean air filters, avoid smoking indoors, and consider a humidifier to keep your airways comfortable. Clean your fans and air-conditioning or air purifier vents. Open windows and get them cleaned if you can. On this one, I am quite bad; I need to do better. My windows are currently an eyesore.
6. Mental and Emotional Wellbeing Check
Your physical and mental health are deeply connected. Shorter daylight hours can sometimes bring low moods or “winter blues.” Don’t ignore it — mental health is part of your physical wellbeing.
➡️ Tip: Talk to someone, get outside whenever possible, and create routines that nurture joy — like journaling, calling a loved one, or practicing gratitude daily, keeping yourself warm with the right clothes and space heaters. Connect with a good community of people who boost your energy levels and fill you with life.
7. General Physical Exam
A comprehensive check-up with your doctor ensures everything from your blood sugar to your thyroid levels is in good shape. It’s a great way to catch small issues before they become big ones.
A small list: FBC, U&E, LFT, Vitamin D, Magnesium, Thyroid Function, Cholesterol, Vitamin B12.
If you have other professionals you should be contacting, to optimize your health, please do call that physiotherapist, that gynaecologist, that podiatrist, that dentist, that optician, that chiropractor, that’s therapist. You are worth it.
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Final Thoughts
Winter is a time to slow down — but it’s also a reminder to check in with your body. Think of these health checks as acts of self-care, not chores.
By giving your body what it needs — sunlight, movement, nourishment, and rest — you’re not just surviving the cold months, you’re setting the foundation for a healthier, brighter you. The you that you dream you want to be depends on the foundation of a healthy physical body. Do it for your future.
So, before you settle under that blanket, take a moment to check in with your health. Your future self will thank you. 💙Book it now, now, now, send the message, and book the session.
May your heart be a reflection of God’s beauty.
Until next time — stay warm, stay growing, stay loving, stay whole.
With love and light,
Amaka
