Happy Winter 2021
Beat the Winter Blues
By Stephanie Yankovich RMT
For many of us, the colder temperatures, dreary days and reduced daylight can cause us to experience the winter blues. Although not a formally diagnosed condition, the winter blues are often accompanied by feelings of sadness, fatigue, depression and a general lack of energy. This is especially true for those who leave their home in the dark and return in the dark, and for an even larger percentage of people who are working from home these days and not getting out of the house at all. There is no question that winter affects both our physical and mental health, so if the mere thought of winter makes you want to hide from the cold and hibernate until April, you may wish to try these 5 simple interventions to combat the winter blues and lift your spirits.
1.Light It Up – your body is craving more daylight, so give your body what it needs. Try sitting closer to a window while you work, or use artificial light to get some light therapy during the day. Even better, take a short break and go for a walk, and enjoy the therapeutic rays of sunlight that warm your face on those crisp winter days.
2.Crank the Tunes – if you want to improve your mood and put a smile on your face, try listening to some upbeat, toe-tapping tunes or chillout with some mellow winter vibes. (One of my favourite playlists on Spotify is “Winter Chill 2021”)
3.Cozy Cuppa’s – as the temperature and humidity drops, it feels great to curl up on the couch with a cozy cuppa. Try seasonal herbal teas, hot apple cider, or a comforting Golden Chai (see recipe below) for a warm winter treat.
RMT Steph riding her fat bike. Go Steph Go!
4.Get Outside – we know exercise can elevate our mood, improve our health and fitness, and help to stave off depression, so don’t let the cold dissuade you from getting outside. Treat yourself to some warm winter gear and try a new activity like snowshoeing, fat biking, skiing, skating or even ice fishing.
5.Embrace It – the most important change you can make is to your mindset. Instead of just trying to endure the cold, embrace it! Bundle up and battle the blues with a positive mindset. Whether it’s sitting by the fire, sharing a hot drink with friends and family, or making snow angels, don’t think of winter as a punishment, instead, change your mindset and seek out those winter activities that will make it a season you will enjoy.
Golden Chai Recipe
If you’re looking for something warm and comforting to help you relax and keep the winter cold at bay, look no further. The anti-inflammatory properties in turmeric and ginger make this not only delicious, but some believe Golden Chai has therapeutic benefits too.
Ingredients (single serving):
1 ½ cups milk, nut milk, coconut milk or other milk substitutes
1 teaspoon ground turmeric
1 teaspoon Chai spices (ground cinnamon, cardamom, ginger, cloves, allspice)
½ teaspoon vanilla extract (or fresh vanilla seeds)
½ teaspoon black pepper
Choice of sweetener to taste (Stevia, maple syrup, etc.)
Optional: 1 tablespoon collagen powder, MCT Oil, vanilla protein powder
1.
Warm the milk and spices in a small saucepan until hot, but not boiling. Simmer gently for a few minutes.
2.
Add vanilla and sweetener and any optional ingredients.
3.
Whisk until frothy or use an immersion blender to blend.
4.
Sit on your couch in front of a roaring fire and enjoy with friends.
Click to learn more about Stephanie Yankovich RMT and how she can help with Massage Therapy or Fascial Stretch Therapy.
Book your Massage or Fascial Stretch treatment today!
Winter Self Care: A FULL BODY Mobility Session
By Megan Evans RMT, CRHP
The holidays are one of the busiest times of the year, and often our health becomes less of a priority as we are busy hosting family, attending holiday parties or shopping for last minute gifts. It is important to continue to move our bodies, breath and check in with ourselves, especially as we are typically indulging in more treats, big meals and beverages.
Here is a 3 Minute Fully Body Mobility Session you can use as a quick warm-up before a workout to prepare the muscle tissue, or simply perform in the morning to get the blood flowing and lubricate the joints.
Remember to drink extra water during the holidays; aim for 3 to 4 litres!
Click the link here to view on YouTube: FULL BODY Mobility Session
NOTE: As with any exercise, if you feel any pain at any point please discontinue. This can cause damage to your muscles.
Hopefully this mobility session will help bring you relief this Winter but please feel free to contact our team at Therapy Lounge if you have any questions, or if you wish to book a treatment.
Winter Essential Oil Spotlight + Self Care: Eucalyptus
Derived from the leaf of a tall evergreen tree, Eucalyptus Oil offers many topical and aromatic benefits. Because the main chemical components of Eucalyptus Oil are eucalyptol and alpha-terpineol, this essential oil has a soothing, cooling vapor. These effects make Eucalyptus ideal for a soothing massage.
The benefits of Eucalyptus can be easily obtained through inhaling and diffusing. Aromatically, the compounds of Eucalyptus Oil can promote feelings of a clear mind and relaxation. Eucalyptus Oil also contains strong purifying properties that are advantageous for the skin and can be used to cleanse surfaces and the air.
Primary Benefits:
* Has a woody, airy, invigorating aroma
* Can help clean skin and scalp
* Can revitalize the look of healthy skin
* Provides a cooling sensation to skin
* Freshens air
Eucalyptus Essential Oil Uses:
*Diffuse during the winter months or on a cold, dreary day. Use Eucalyptus Essential Oil to invigorate, soothe, and uplift.
To Diffuse: Use 3-4 drops in the diffuser with filtered water.
Diffuser Blends
~Snowy Morning: 2 drops Eucalyptus + 2 drops Peppermint + 2 drops Wild Orange
~Holiday Recharge: 2 drops Eucalyptus + 2 drops Lemon + 2 drops Lavender
~Breath Easy: 3 drops Eucalyptus + 3 drops Peppermint
~Sinus Relief: 1 drop Eucalyptus + 1 drop Wild Orange + 1 drop Lavender + 3 drops Peppermint
~Sweet Dreams: 2 drops Eucalyptus 2 drops Serenity + 2 drops Wild Orange
*Next time you feel tension, place a few drops of Eucalyptus Essential Oil into your hands, cup your hands over your nose, and inhale deeply. This simple and quick process will give you a calming yet energizing boost.
*Add one drop of Eucalyptus Essential Oil to your daily moisturizer and apply to skin for a clean, cooling benefit. Topical use: Dilute with a carrier oil or lotion to minimize any skin sensitivity.
*Make your shower experience even more relaxing. Place two drops of Eucalyptus Essential Oil directly onto the shower floor while you are showering. The steam from the water will create a natural diffuser for the Eucalyptus Oil, leaving you with a clear, invigorated feeling.
*Create this simple DIY cleaner to keep your surfaces clean and fingerprint free.
Eucalyptus All-Purpose Spray:
10 drops of Eucalyptus Oil
10 drops of Peppermint Oil
10 drops of Wild Orange Oil
1/4 cup of White Vinegar
1 3/4 cup of Water
Mix in a 16 oz glass spray bottle.
Then simply shake and spray on needed surfaces. This spray is perfect for a quick clean around the house and smells great!
CAUTIONS:
Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.
