Well, shoot y’all. We’re starting to see Peppermint Mocha bevies + California has officially dipped into the 50s/60s, so it seems like a good time to slide in with these cold weather health tips.
Cold Weather Health Tip #1: Vitamin D
It can be common to see Vitamin D levels drop during fall/winter time since we’re not able to be outside and catch sunlight on our skin. Vitamin D is important for strong bones, calcium absorption, thyroid and hormone health, and overall mood and well-being. Higher serum levels of Vitamin D are also often associated with reduced injury rates, improved sports performance, and improved muscle strength.
Common Signs of Vitamin D Deficiency:
- Fatigue
- Low energy
- Depression
- Hair loss
- Poor sleep
- Waking up in the middle of the night
- Frequently getting sick
Food Sources of Vitamin D Include:
- Salmon
- Cod liver oil
- Canned tuna
- Sardines
- Whole eggs
- Red meat
- Liver
If Low on Labs & Choosing to Supplement:
- Make sure it’s a vitamin D3/K2 formula to better support absorption
- Make sure to take it with food, since vitamin D is a fat-soluble vitamin
I can’t recommend enough to draw labs every few months and check your vitamin D levels. Even if you live somewhere sunny and spend a lot of time outdoors doesn’t necessarily guarantee good vitamin D levels!
I notice a majooooor difference in both my mood and sleep quality if my levels are low. Like we are UNWELL 😅 I usually check every 3-4 months or so to stay on top of it. I like the brand Designs for Health when it comes to supplementation.
Super important to ‘get that D’ year round (:
Cold Weather Health Tip #2: Steps/NEAT
As it gets colder, it’s ALSO important to be monitoring your daily step count and overall activity levels inside and outside the gym. Working out for an hour a day is great. But it’s equally important how you choose to spend the other 23 hours (aka the other 95%) of your day. Y’know?
Hopefully, it’s a no-brainer that chilly temps and snow typically mean less activity, less movement, and fewer steps for most people.
Regular Movement Supports Better:
- Digestion
- Heart health
- Mental health
- Hormone health
- Blood sugar levels
- Weight management
A great minimum step goal would be at least ~7,000-8,000 steps/day. You can monitor your steps with your smartphone or a wearable watch (Apple, Garmin, etc).
Tips on Getting More steps:
- Go for a 10 min walk after each meal
- Start & end your day w/ a 10-20 min walk
- Walk when on the phone/scrolling social
- Park farther away when “out and about”
- Walk around between lift sets during your workouts – I usually average at least 3k!
- If desk job, invest in a tiny treadmill for under your desk (they’re amazing)
It’s super common to see people really struggle with their weight during the holiday months… but it doesn’t have to be that way! While this weight struggle can certainly be related to food and all the holiday treats that are available, it’s equally important to keep in mind that our activity levels (or lack thereof) may be playing a massive role in that potential weight gain/weight struggle as well.
What gets monitored can get managed ♥️
Looking For More Strategies?
You can always check out my e-book, The Ultimate Guide to Nutrition, Muscle Gain, & Fat Loss if you want to get more details about supporting your nutrition and fitness goals during the winter months and beyond (:
We’re also always posting workout and nutrition tips on our Paragon Training Methods Instagram page. Follow along for some free workouts and tips for enhancing your routine!
