❄️ Winter Wellness Tools for a Stronger, Healthier You
- anupachiropractor
- Jun 9
- 2 min read
Winter Is Here – Let’s Thrive, Not Just Survive
Kia ora friends,
As winter settles in across Aotearoa, our bodies naturally crave warmth, rest, and grounding. But colder months also bring challenges—stiff joints, low energy, immune dips, and the temptation to hibernate a little too hard.
At Handcrafted Chiropractic, we believe your health can thrive in winter—with the right tools. Below are research-backed, body-loving practices to support your spine, your nervous system, and your whole being this season.
🔥 1. Warm Up the Spine – Literally
Stiffness often spikes in colder weather. A study published in Clinical Rheumatology found that lower temperatures are linked to increased joint discomfort and decreased mobility.
Tools:
Use a heat pack on your lower back or upper shoulders for 10–15 minutes each evening to encourage blood flow and muscle relaxation.
Gentle spinal movement in the morning—think cat-cow, spinal twists, or a 5-minute walk around the block—can help reset your nervous system and reduce tension.
🌬️ 2. Breathe Better to Stress Less
Shorter daylight hours and the winter “slump” can affect our mood. Cold stress can activate the sympathetic nervous system (fight-or-flight). But deep breathing can help regulate this.
Tool:Try Box Breathing:→ Inhale for 4 seconds→ Hold for 4→ Exhale for 4→ Hold for 4 Repeat for 4 rounds in the morning or before sleep.
This method has been shown to lower cortisol and calm the nervous system (Harvard Health).
🍲 3. Nourish to Stay Resilient
Your immune system is your ally during winter. Nutrient-dense food supports your body’s ability to adapt and heal.
Tools:
Load up on root vegetables, ginger, turmeric, leafy greens, and bone broth—all warming and nourishing.
Add in Vitamin D (sunlight is scarce in winter), either through food (eggs, mushrooms) or supplementation (consult your GP/chiro).
Research in the British Medical Journal shows Vitamin D supplementation helps reduce the risk of respiratory infections—ideal during flu season.
🧘♀️ 4. Prioritise Restorative Sleep
Cold weather is nature’s invitation to rest deeply. A regular sleep rhythm supports spinal healing, immune strength, and emotional resilience.
Tools:
Keep a warm wind-down routine: herbal tea, stretching, a hot shower or bath before bed.
Limit screens at least 30 mins before sleep—blue light disrupts melatonin.
🌿 5. Chiropractic Care = Winter Self-Care
Adjustments help your body adapt better to seasonal stressors—whether they’re physical (tight muscles), emotional (mood shifts), or chemical (nutrition or environmental changes).
Staying on track with care means your nervous system remains clear and communicative—and you get to enjoy winter without the usual aches and energy dips.
Let’s Stay Connected.If you’ve been feeling a bit out of balance or want extra support this winter, I’m here. You can book your next adjustment easily online or reach out with any questions.
Stay warm, stay well, and be kind to yourself.
Ngā mihi,
Anupa
Handcrafted Chiropractic
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