HEALTHY HABITS

WINTER ROUTINES FOR MORNING, AFTERNOON & NIGHT

  • By Your Health Store Companion
02Jun
WINTER ROUTINES FOR MORNING, AFTERNOON & NIGHT

Winter can be a challenging season to maintain good health and nutrition. With the decrease in sunshine, colder weather, and flu season, it's important to prioritize our health and nourish our bodies with complete nutrition routines. Starting your day with probiotics, incorporating cayenne and turmeric into your afternoon meals, and taking a magnesium supplement at night are just a few ways to keep your body healthy and balanced during the winter season.


In this blog post, we'll explore each routine and provide tips and recipes to help you integrate them into your daily schedule.


MORNING ROUTINE: GUT HEALTH
Starting your day with probiotics can work wonders for your gut health and overall vitality. Probiotics are beneficial bacteria that promote a healthy balance in your gut microbiome.

  • Improved Digestion: Probiotics help break down food, making it easier for your body to absorb nutrients. They also assist in relieving common digestive issues like bloating, gas, and indigestion.
  • Enhanced Immunity: A significant portion of our immune system resides in our gut. By promoting a healthy gut microbiome, probiotics can strengthen your immune system and protect against common winter illnesses.
  • Mood & Mental Health: Emerging research suggests a link between the gut and the brain. Probiotics may positively impact your mood and mental well-being, reducing symptoms of anxiety and depression.


For optimal results, take your probiotic supplement on an empty stomach in the morning. This ensures that the beneficial bacteria have a better chance of surviving the acidic environment in your stomach and colonizing your gut.


Additionally, they won't get absorbed with food or other supplements, so you're getting the full benefit of the probiotic.

 

OUR TOP RECOMMENDATIONS FOR PROBIOTIC SUPPLEMENTS:
SHOP PROBIOTIC CAPSULES: https://onelife.co.za/collections/conditions-allergies/products/600000000019?_pos=1&_sid=06b78919e&_ss=r

SHOP PROBIOTIC POWDER: https://onelife.co.za/collections/conditions-gut/products/659525320027?_pos=2&_sid=c0d0c476d&_ss=r

 

AFTERNOON ROUTINE: IMMUNITY BOOST
During winter, it's essential to incorporate warming spices like cayenne and turmeric into your diet. These spices offer numerous health benefits and can help combat common winter ailments.

 


BENEFITS OF TURMERIC:

Turmeric is an anti-inflammatory spice that has been used in Ayurvedic medicine for centuries. It's known for its ability to reduce inflammation, improve brain function, and promote heart health.

  • Anti-inflammatory Properties: Contains curcumin, a powerful anti-inflammatory compound that can help reduce joint pain and inflammation often associated with colder weather.
  • Immune Support: Turmeric possesses immune-boosting properties and is rich in antioxidants, which can strengthen your body's defences.
  • Mood Enhancement: Curcumin may have positive effects on brain health, potentially improving mood and cognitive function.


BENEFITS OF CAYENNE:

Cayenne is a potent spice that helps boost your metabolism, improves circulation, and can ease the symptoms of cold and flu.

  • Increased Circulation: Contains a compound called capsaicin, which stimulates blood flow and promotes warmth. It can improve circulation, especially to extremities like fingers and toes that tend to get cold during winter.
  • Boosting Immunity: Cayenne is rich in vitamin C, which supports immune function and helps prevent winter illnesses.
  • Aid in Digestion: The heat generated by cayenne stimulates digestion, relieves bloating, and supports a healthy metabolism.


Here are two of our favourite easy & delicious recipes, incorporating both spices:

 

TURMERIC LENTIL SOUP

Ingredients:

  • 1 cup red lentils
  • 1 tablespoon coconut oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 carrots, diced
  • 2 teaspoons turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon cayenne powder
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • Fresh cilantro (optional, for garnish)

Method:
1. Rinse the lentils thoroughly and set aside.
2. In a large pot, heat the coconut oil over medium heat. Add the onion, garlic, and carrots, and sauté until softened.
3. Stir in the turmeric and cumin powder, cooking for another minute.
4. Add the lentils and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for about 20-25 minutes, until the lentils are tender.
5. Season with salt and pepper to taste. Serve hot, garnished with cayenne powder & fresh cilantro.

 

SPICY ROASTED CAULIFLOWER

Ingredients:

  • 1 large head cauliflower, cut into florets
  • 2 tablespoons olive oil
  • 1 teaspoon turmeric powder
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • Lemon wedges (for serving)

Method:
1. Preheat your oven to 220°C.
2. In a large mixing bowl, combine the cauliflower florets, olive oil, turmeric powder, cayenne pepper, paprika, salt, and pepper. Toss well to coat the cauliflower evenly.
3. Spread the cauliflower in a single layer on a baking sheet.
4. Roast in the preheated oven for 20-25 minutes, or until the cauliflower is tender and slightly crispy.
5. Remove from the oven and squeeze fresh lemon juice over the roasted cauliflower. Serve hot as a side dish or over cooked quinoa for a satisfying meal.

 

OUR TOP RECOMMENDATIONS FOR TURMERIC & CAYENNE POWDERS ARE FROM THE VIVID HEALTH PRODUCT RANGE:
SHOP TURMERIC POWDER: https://onelife.co.za/collections/conditions-acid-ph/products/6000000819590?_pos=1&_sid=018f73370&_ss=r
SHOP CAYENNE POWDER: https://onelife.co.za/collections/conditions-acid-ph/products/6000000820053?_pos=1&_sid=d833b2b4f&_ss=r

 

NIGHT TIME ROUTINE: MAGNESIUM FOR RESTFUL SLEEP

A good night's sleep is essential for overall health and wellness, but it can be challenging to get restful sleep during the winter season.
Magnesium is a mineral that can help improve sleep quality and duration. It promotes relaxation and reduces anxiety, making it easier to fall asleep and stay asleep.


Signs of magnesium deficiency include muscle cramps, headaches, and poor sleep quality.
Incorporating magnesium into your night time routine can help alleviate these symptoms.


Magnesium supplementation can be incredibly beneficial during this time.

  • Better Sleep Quality: Magnesium helps regulate the sleep hormone melatonin, promoting deep and restorative sleep. It also aids in muscle relaxation, easing any tension or stiffness accumulated during the day.
  • Stress Reduction: Adequate magnesium levels can help lower stress and anxiety by regulating cortisol, a hormone associated with stress. This promotes a calm state of mind, crucial for a peaceful night's sleep.
  • Muscle Health: Magnesium supports muscle function and can help alleviate muscle cramps and spasms, which can be more prevalent during winter due to cold temperatures.

To incorporate magnesium into your night time routine, consider taking a magnesium supplement (tablet/powder) about an hour before bed. Alternatively, you can enjoy a warm bath with Epsom salts, which are rich in magnesium, to relax your body and mind before sleep.

 

OUR TOP RECOMMENDATIONS FOR MAGNESIUM SUPPLEMENTS:
SHOP MAGNESIUM CAPSULES: https://onelife.co.za/collections/conditions-nerves/products/6009888578049?_pos=1&_sid=37fdf7c01&_ss=r
SHOP MAGNESIUM POWDER: https://onelife.co.za/collections/conditions-stress/products/9400569017968?_pos=1&_sid=ede59efc8&_ss=r

 

Conclusion:
Nourishing your winter days with complete nutrition routines can help boost your mood, energy levels, and immunity during the colder months.
Starting your day with probiotics, incorporating cayenne and turmeric into your afternoon meals, and taking a magnesium supplement at night are simple ways to prioritize your health and wellbeing.
Incorporating these routines into your daily schedule can help you feel your best, both physically and mentally, this winter season.