Becca’s 5 Tips to Fight Back the Challenges of Winter

  • By The Admin
  • 25 Sep, 2016

5 Tips to beat Winter

Becca’s 5 Tips to Fight Back the Challenges of Winter


Winter has set in and we need to protect ourselves and our families from colds/flu, depression and fatigue. There is no reason you shouldn’t have just as much energy as you do in the summer.


1. Bring in the Heat!

    Since we aren’t getting much sun here in Alaska during the wintertime we have to look for other sources to absorb our vitamin D and bring back the energy we had in the summer. The two sources are: Light and vitamin D

    Light boxes: The Mayo Clinic started advising light therapy for those with Seasonal Affective Disorders (SAD). This means everyone in Alaska could benefit from this light therapy because we hardly see the sun. Just 30 minutes a day can do the trick.

    Vitamin D supplementation: Vitamin D helps boost the immune system, build strong bones, heal the gut, stabilize moods, and so much more.  Get the D3 form and at least 5,000IU daily.


2. Keep the Colds Away

With winter comes the flu season. Here are some tips to fight back against bacteria and viruses this season.

    Vitamin C is a powerful antioxidant that helps fight bad bugs. We recommend buffered vitamin C for best absorption.

    Sinus or flu tone: These are homeopathic remedies that are created with this years antibodies to destroy bacteria and viruses. They are highly effective if taken when symptoms are first starting or well into the cold/flu.

    Vitamin D: Don’t forget this helps boost your immune system as well.


3. Trade Bad Bacteria for Good

     Probiotics: Probiotics are healthy bacteria that is naturally found in our small intestines to help fight off bad bacteria. Most of us have too much bad and not enough good. Probiotics help support your immune system and heal many intestinal problems such as acid reflux, irritable bowel, constipation or diarrhea. Help support your gut and immune system by taking 25-100 billion CFU of mixed strained probiotic. We recommend Ther-Biotic Complete by Klaire Labs.


4. Enough of the Whites, Bring on the Greens

     Too much white foods like white rice, potatoes, noodles, crackers, cakes, sweets and candy creates within our body an acidic environment. What this does is makes us more susceptible to infection, disease and cancer. We don’t actually need many grains in our diet in order to be healthy, so trade out the white or brown for the green, where loads of nutrients are found. Green foods include spinach, kale, broccoli, cabbage, asparagus etc. These contain lots of B vitamins and magnesium, which both aid in the creation of energy within our body. Who doesn’t like energy?

    Greens also help your body detox, whether it is from chemicals, the environment, foods, tobacco or alcohol, greens help push things through your liver to clear your body of all the unnecessary and damaging junk. A great way to eat more greens in the wintertime is by roasting them in the oven or creating your own green smoothies.


5. You Like to Move It Move It

    Exercise is particularly important in the winter when we seem to be less active. Exercise helps raise serotonin, and boost endorphins to fight the winter blues.

Get fresh air as much as you can. Go for a walk, sled with the kids or build a snowman. Exercise should be fun and enjoyable. Try swimming, walking/running, Yoga, Pilates, Tabata (high intensity 15 min exercise), Zumba, etc. Try something at home or a group class at the gym. Get people to go with you, and surround yourself with a great support group. Remember to consult with your doctor before you begin an exercise program.



    Now that you have read my top 5 tips, remember to turn up the heat, protect your body with antioxidants and probiotics, bring the green back into your winter and get a move on every day. One last tip I would like to suggest for your New Years resolutions this year. With the help of the MediCenter, we’ve created a 10-day detox that can stop cravings completely, boost your energy levels and get you on the path to take back your health in just 10 days. I can help you start the program with a one-on-one consultation or you can come to our big Detox Event Friday and Saturday January 9th and 10th. Be sure to look for fliers and more information to come about this event. Now go fight the challenges of winter.


Schedule an appointment with Becca Richardson, MS, Clinical Nutritionist by calling 283-9119 or look at her bio by typing
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