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It won’t be long before Winter rears her woolly-hatted head, which means it’s almost time for warm carbs, hot water bottles and an excuse not to socialise after nightfall. But it also means a lack of vitamin D and an onslaught of germs, so how do you stay happy and healthy in the colder months?

A few top doctors have some go-to winter rituals that can help you live your best Netflix and chill life this winter:

Hot Yoga

Integrative medicine doctor M.D. Amy Shah’s favourite winter ritual is a nice hot yoga session in the evening: “Sweating is such an ideal way to detox, and I find that I sweat so much less in the winter, even though I live in a warmer climate. I also love the positive effect on my stress, especially around the winter holidays. The twisting, inverting, sweating—it’s so refreshing as well as healing to the mind and body,” explained Shah.

Infrared Sauna

Integrative medicine physician Dr Frank Lipman’s favourite ritual is to sweat it out in an infrared sauna. Their impressive ability to help you detox and boost your immune system are just a few of the reasons why you should add infrared saunas to your winter self-care routine.


“When I need a thaw, I draw a super-hot bath and fill it with Epsom salts, baking soda, and essential oils. Every once in a while, I’ll treat myself to a trip to a Korean bathhouse to spend a few hours going between various hot tubs” says Ellen Vora, M.D., holistic psychiatrist and class instructor.

Get creative

Go on long walks and fill baskets with pine cones and pine needles. If you have a fireplace, using a few of these in your fire will create a beautiful fresh scent. If not, as ornamentals, they look pretty and smell woody and fresh. Fill another basket with wool and needles, and start a project. Knitting and crochet is therapeutic and meditative – for the whole family!

Epsom Salt Baths

“I love taking Epsom salt baths year-round, but I find them especially calming in the winter. Epsom salt contains magnesium, an essential mineral that improves sleep, relaxes muscles, and helps nerves to function properly. Draw yourself a bath with 2 cups of Epsom salts, and soak in it for at least 20 minutes,” suggests Robin Berzin, M.D., integrative medicine physician and class instructor.

Homemade Matcha Chai Latte

Bindiya Gandhi, M.D., is an integrative medicine physician and health expert. Her favourite winter ritual is making warming Ayurveda teas using cardamom, cinnamon, ginger. “I love eating warmer foods; they help balance my Pitta dosha (constitution), which usually goes out of whack during this time. I love matcha green tea because of the large polyphenol and antioxidant content, which fight against free radicals, but also the spices to help relax and soothe the mind. Cinnamon is also one of my favourite winter spices because it controls blood sugar levels during the time we usually splurge,” she explained.

Golden Milk

“One of my favourite ways to warm up during the cold months is to sip on a hot mug of golden milk. Use steamed almond, cashew, or coconut milk, and stir in turmeric, ginger, cardamom, and cayenne to taste. These herbs and spices all work separately to increase circulation and warm us up. Blending them together amplifies their warming qualities.” – Will Cole, D.C., IFMCP, integrative medicine expert and class instructor.

And whilst doing these super cool rituals, arm yourself with another preventative measure against the common cold: consider taking Releaf Echinacea Capsules or Releaf Echinacea Drops, products of natural origin that contain added vitamin C, to protect the immune system, reduce the severity of allergic reactions and helps to fight off infections. (1)

And if you have little ones, to boost their immune systems this winter, consider giving them Releaf Echinacea kids chews. A product of natural origin that may help relieve symptoms of the common cold and fight off respiratory tract infections. They also come in a delicious sugar-free orange flavour and contain vitamin C, an essential vitamin for the maintenance of good health.

Echinacea cuts the chances of catching a common cold by 58% and reduces the duration of the common cold by almost one-and-a-half days. (2)











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