Why immigrants should care about winter self-care

Hi there, it’s Uylander.

At the beginning of the winter semester, many students arrive to start classes in Canada. It was interesting to note that most were coming from countries with tropical climates. As I reflected on this fact, I realize that as immigrants coming from a tropical climate, taking care of our health takes on a whole new meaning. In our home countries, for exercise, we could easily go for a walk down the road to visit a friend or neighbor. We didn’t have to think about putting on warmer clothing or having to layer up for every outdoor occasion. In most situations, we just had to be aware of whether it was going to rain or not. In our new locale, it’s not as easy to just go for a walk anymore. We now must plan our activities according to the current weather conditions.

Importance of self-care

In addition to the multitude of changes that we experience, weather changes will have the most impact on us; we’re used to having sunshine year-round. It’s like H.D. Carberry stated in his poem Nature: “we have neither winter nor summer, neither autumn nor spring.” How can we ensure that we have good health and that we thrive in the cold climate? We can do this by ensuring that we engage in self-care. Taking care of ourselves is important in surviving the long nights and short days of the winter months.
I remember the first time that I realized that there could be sunlight until 11:00 p.m. in the summer or night until 8:30 am with sun setting at 3:45 p.m. in the winter. These long nights and short days of winter affect our sleep cycle and our moods. Conversely, the summer days are long and do affect our sleep, however, the impact on our mood is not as bad as winter which has less sunshine.

Find sunshine

I, like most other people, took sunshine for granted, having not known otherwise. Until you have experienced days without sunshine, where the outside is foggy or gloomy, you do not appreciate the value of sunshine. In the winter months when there is less sunshine, see if you can stand at a window to get sunshine. If you can, take a quick walk for 5-10 minutes in the sunshine, it will do your body and mental health well. During the winter months be sure to take your vitamin D. We do not fully understand the extent to which vitamin D benefits our body and mental well-being. It reduces the incidents of depression, it’s good for our hearts and helps with regulating our moods, etc.
One way that I try to incorporate sunshine in my house is to pull back the curtains or open the blinds. When I am at work, I make sure that I walk inside the building for 10-15 minutes. Just taking a walk relaxes you and allows you to think.

One condition that may arise because of extended winters and lack of sunshine is Seasonal Affective Disorder (SAD). This may occur because people remain indoors, are not as social, and are not as physically active. Not getting sunlight will exacerbate this condition as people become depressed.

Go for a walk

Take a brisk walk for 10 minutes outside. This will get your blood pumping and your muscles and organs functioning well. The fresh air will do you a world of good. If the weather is too cold, take a walk indoors. Set a timer and go for a walk in your house for 10-15 minutes. In addition, try going up and down the staircase at home or work.

Maintain Social Connections

Let’s face it, we are social creatures, who crave meaningful human interactions. It is important to maintain your social connections, especially during winter. Talk with your family and friends, this is critical if you are going through difficulties. A problem shared is a problem halved. They can help you find a new perspective on the issue you are experiencing.

Keep Hydrated

During winter it is very easy to not want to drink water, as we don’t feel thirst as much. It is said that our body is made up of 70% water. All our organs need water to function properly. Put a reminder to drink water in your calendar. Make a game of drinking water, every time you get up from your desk sip water. Keep a water bottle at your workstation.

Eat well

What you eat will determine how your body functions, so feed it with the good stuff. Prepare tasty meals which will nourish your body. Ensure that you have the correct servings of fruits, vegetables, nuts, etc. In addition, remember to take your multivitamin supplements.

Meditate

Take some time to be alone to reflect on your many blessings. A heart of gratitude will shift the focus from our troubles to our heavenly father who provides all these benefits for us. While you are meditating, take some time to write down your thoughts. Keeping a journal is a good way to see how your life progresses. It provides clarity of thought as well as allows one to process their emotions.

Pamper yourself

When was the last time you did a manicure or pedicure? Including manicures, pedicures and massages will help us in navigating the winter months. If money is tight try pampering yourself at home with DIY manicures and pedicures. Pampering yourself does not have to cost, just taking time for a nap, reading a book filling the tub with some water, and taking a soak will rejuvenate you. If your busy schedule does not allow you to take time for yourself, make it a priority by including it in your calendar.

This is all to say this; we are already here, so let’s make the most of our situation. Taking some of these tips and incorporating them into your daily habits will allow you to fare the winter better. There is nothing we can do about the weather but let us ensure that we indulge in the sunshine, keep hydrated, get rest, meditate and pamper ourselves; these habits will allow us to not only survive the harsh winter months but to thrive until another spring comes along. If you have any tips for self care, I would love to hear them; feel free to share here.