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Staying Healthy and Balanced T his Winter :

Practical Holistic Tips

by Svetlana Kogan, M.D. IFMCP
s the year 40%. If the smell isn’t your favorite, lightly
winds cook it to tone it down, or try an odor-free
A down aged garlic supplement.
and the weather Now let’s talk about stress from all the
cools, our bodies holiday shopping, responsibilities, and
start adjusting to celebrations. Take time to breathe and
the new rhythm become mindful of what is essential and
of winter. Shorter what can be omitted from your already
days, temperature busy social calendar. Celebration should
changes, and dryer air – all herald that be something special and not a daily
time of the year when our immune systems are quietly working a indulgence. Nevertheless, if you are already stressed out - touch
little harder. This is the perfect time to give yourself some extra is one of the most healing things you can give your body. A good
care — not with complicated routines, but with simple habits massage, whether from a professional or a loved one, reduces cortisol
that help you feel grounded, balanced, and strong. Nature already and increases white blood cell activity by about 25%. That’s not
gives us everything we need; we just have to put it to good use. pampering — that’s self-care at its best.
Let’s start with one of my favorite winter staples — ginger. Another great holistic trick is contrast showers — switching
This little root isn’t just for tea; it’s a powerful immune booster. between hot and cool water. Start with three minutes hot, then one
Studies show it can help your T-cells — the ones that fight germs minute cool, and repeat three times, ending with cool. It wakes
— work up to 30% better and may even shorten colds by a couple up your circulation, supports lymph flow, and leaves you feeling
of days. Try grating a bit of fresh ginger into soups, stir-fries, or energized.
even your morning oatmeal. Just a quarter teaspoon is enough And don’t underestimate the power of movement. Even 10
to make a difference. It adds flavor and warmth, which feels minutes of moderate exercise — like a brisk walk outdoors — gives
especially good when it’s chilly outside. your immune system a nice boost. You’ll get fresh air, a bit of
Another easy trick? Eat ‘the rainbow’. The more color on your sunlight, and those endorphins that lift your mood. If you can, walk
plate, the better your body can defend itself. Fruits like oranges, with a friend. Laughter and good conversation multiply the benefits.
kiwi, berries, and pomegranate are loaded with antioxidants that Finally, remember that your mindset plays a big part in how
protect immune cells. You can tell a lot about your nutrition just healthy you feel. Gratitude, calm, and connection are some of the
by looking at your shopping cart — if it’s bright and colorful, most powerful immune boosters out there. People who focus on
you’re doing great. Don’t forget those orange-colored veggies and appreciation and optimism produce fewer stress hormones and
fruits — sweet potatoes, pumpkin, carrots, and dried apricots. more of the antibodies that protect against viruses. So take time
They’re full of beta-carotene, which helps your body make vitamin to do what lifts your spirit — meditate, pray, volunteer, or simply
A and supports your immune response. Think of them as natural reach out to someone you care about. A kind word or small act of
armor, giving your cells an extra layer of defense. generosity can be healing for both of you.
And here’s something people often overlook — about 70% of Staying healthy this winter isn’t just about avoiding germs —
your immune system actually lives in your gut. That means what it’s about supporting your body in every small way you can. Eat
you eat plays a big role in how well your body handles viruses. Try colorful, vibrant foods, rest when you need to, move often, and keep
adding organic, plain yogurt with live probiotics to your day. Skip your mind peaceful. Balance doesn’t come from one big effort;
the sugary, flavored versions — those can do more harm than it grows from the little things you do every day.
So take care and enjoy the season feeling
good. Probiotics support healthy digestion and keep your immune
system calm and ready.
Garlic deserves its own moment. It’s not just for flavor; it’s one strong and centered.
of the most powerful immune-supporting foods around. One You’re worth it.
clove a day can boost your body’s resistance to viruses by up to

The author of ‘Diet Slave No More!’, Svetlana Kogan, M.D. IFMCP is a Board-Certified Internal Medicine,
Holistic & Functional Medical Doctor with 25 years of experience.
Her website is CustomLongevity.com Office Phone: 239-676-6883

3232 www.LifeInNaples.net