From morning daylight and vitamin D to homemade soup and Japanese warm water, a few simple ways I’m preparing for winter.
The clocks have changed, the mornings are darker, and the evenings seem to arrive before we’re quite ready for them.
Winter is definitely on its way!
I’ve been finding it a little difficult to adjust my morning routine around my working schedule.
I enjoy going for a walk in the morning, but when it’s cold and dark, my warm duvet suddenly becomes much more attractive! :))
And yet, when I do get outside and see the morning light, I notice how much it lifts my mood.
The changing colours of the sky, the fresh air and the quietness before the day gets busy.
It reminds me how much I appreciate natural light, particularly at this time of year.
And it got me thinking:
What does our body need as we move towards winter?
Winter and the Water Element in Traditional Chinese Medicine
In Traditional Chinese Medicine (TCM), each season is associated with an element.
Winter belongs to the Water element, traditionally connected with the Kidney and Bladder systems.
Within this framework, the Kidney system is associated with bones, growth, reproductive vitality and conserving our essential resources.
Winter is traditionally viewed as a time to preserve energy, keep warm and avoid unnecessary exhaustion.
I find this an interesting way of looking at the seasons.
We don’t necessarily feel the same in January as we do in June, so perhaps our daily routines don’t need to look exactly the same either.
These TCM associations are traditional concepts and should not be confused with the anatomical functions of the kidneys and bladder established by modern medicine.
Why Vitamin D Matters During Autumn and Winter
Vitamin D plays an important role in maintaining healthy bones and muscles.
It helps our bodies absorb calcium and phosphorus, nutrients that are important for bone health.
When vitamin D levels become too low, bone and muscle health can be affected.
In the UK, sunlight isn’t strong enough for our bodies to produce sufficient vitamin D through the skin during autumn and winter.
That’s why the NHS recommends that adults consider taking a daily supplement containing 10 micrograms (400 IU) of vitamin D during these months.
We can also obtain some vitamin D from foods such as oily fish, egg yolks and fortified foods.
I recently read an interesting article about vitamin D and autumn wellbeing:
Vitamin D and Mood in Autumn – The Academy of Systematic Kinesiology
Vitamin D is sometimes discussed in connection with mood, although research hasn’t consistently shown that taking supplements improves low mood.
And even though autumn and winter sunlight isn’t strong enough for adequate vitamin D production, natural daylight is still valuable for helping regulate our sleep–wake rhythm.
Personally, I notice how much better I feel after spending some time outside in the morning.
Even if convincing myself to leave my warm bed takes a little effort!
Soup Time! My Slow Cooker Discovery 🍲
As the weather gets colder, I start craving something warm and homemade.
I used to make bone broth, but sometimes the thought of cooking it in a saucepan or getting the pressure cooker out felt like too much effort.
Then one day I remembered something.
I have a slow cooker!
Why wasn’t I using it? :))
Now I can put the ingredients in, leave everything to cook slowly and get on with my day.
And it’s not just for bone broth.
I can make vegetable soups and use the cooked vegetables in other dishes, too.
Less fuss, less time standing over the cooker and something warm waiting for me.
Sometimes making a small change to how we do things can make everyday life much easier.
And when we’re busy, that can make a real difference.
Sayu (白湯): A Simple Japanese Warm-Water Habit
Another winter habit I like to recommend is drinking sayu.
In Japan, sayu means plain warm water.
It’s simply water that has been heated and allowed to cool until it’s comfortable to drink.
Nothing complicated!
When the weather is cold, I find sipping warm water particularly pleasant.
Staying hydrated is important throughout the year, even when we don’t feel very thirsty.
Water helps the body regulate temperature, transport nutrients and remove waste.
Warm water hydrates us just as effectively as cold water. It doesn’t have special detoxifying properties, but if you enjoy drinking it, it can be an easy way to maintain good hydration.
Sometimes simple habits are the easiest ones to keep.
Keeping the Body Warm and Comfortable
As temperatures drop, we may notice that we feel stiffer or less inclined to move.
There are several practical ways to stay comfortable during colder weather.
Gentle movement, such as walking or stretching, helps our muscles generate heat and supports circulation.
Wearing layers, keeping our feet warm and maintaining a comfortably heated home are important, too.
And, of course, there’s something lovely about sitting down with a warm bowl of soup after being outside.
But warmth isn’t only about temperature.
Sometimes we also appreciate physical comfort, relaxation and a little time away from our responsibilities.
How Can Gentle Hands-On Therapies Support Winter Wellbeing?
As a holistic therapist, I’m interested in how people experience their bodies, particularly when they feel tense, tired or uncomfortable.
Massage and other gentle hands-on approaches can provide a relaxing experience. Some massage techniques may temporarily increase local blood flow and help ease feelings of muscular tension.
Facial and foot reflexology use touch and gentle pressure, which some people find soothing.
Traditional reflexology associates areas of the feet and face with different parts of the body. However, these associations haven’t been scientifically established as a means of improving specific organ functions, regulating body systems or increasing lymphatic drainage.
For me, the value of a treatment begins with listening.
What is someone experiencing?
Would they welcome gentle touch?
Would they prefer an approach without physical contact?
Do they simply want a peaceful space where they don’t have to talk very much?
There’s no single approach that suits everyone.
Exploring Reiki, EFT and Facial & Foot Neuro-Reflex Therapy
In my practice, I offer three complementary wellbeing approaches:
- Reiki: A quiet, relaxing experience that can be offered with gentle touch or without physical contact.
- Facial & Foot Neuro-Reflex Therapy for Emotional Release: A gentle touch-based treatment for people who feel comfortable receiving work around the face and feet.
- EFT (Emotional Freedom Techniques): An approach involving tapping and attention to thoughts or feelings, which may suit someone who prefers not to receive touch from a therapist.
These therapies are complementary approaches to wellbeing and are not replacements for medical assessment, treatment or mental health care when needed.
My intention is to create a calm, welcoming environment where you can explore what feels comfortable and appropriate for you.
A Little Winter Care in Primrose Hill, London 🌿
If you’re considering some time for yourself as the weather gets colder, you’re very welcome to get in touch.
You don’t need to know which treatment to choose beforehand.
We can talk briefly about what you’re experiencing, what you’re hoping for and what kind of support you’d feel comfortable receiving.
I offer appointments at HomeWellness Primrose Hill, London, on Tuesday evenings and Saturdays.
You can find out more about my treatments or enquire about an appointment at naomisato.co.uk.
A Final Thought
I’m still adjusting to the darker mornings.
Some days I’ll manage my morning walk and enjoy the lovely rising light.
Other days, my duvet might win! :))
But at least I’ve rediscovered my slow cooker.
So perhaps this winter will involve more homemade soup, a little more daylight whenever I can find it, and plenty of warm sayu.
What are your winter essentials?
Perhaps it’s a favourite soup, a warm drink, some gentle movement or a small daily habit that helps you feel comfortable.
I’d love to hear what works for you.
With warmth,
Naomi 🌿