the Art of Hygge: Living Well in Fall

I’ve always been into Nordic culture and style. It can’t be a coincidence that these countries consistently report the highest well-being and happiness around the world. About five years ago, I wanted to see it for myself, so I went to Copenhagen. Denmark reminded me a lot of Newfoundland – vibrant, brightly colored, good food, friendly people. However, there was one noticeable difference. Everyone in Denmark seemed active, happy, and healthy. Bicycles everywhere. There was a particular vibe to the people of Copenhagen and “cool” doesn’t begin to cover it. When I got back home, I began reading about their culture. A recurring theme of slow living and coziness was appearing. Hygge.

I suddenly remembered that someone gave me a book about hygge as a gift one year. I dug it out from under a pile of books on the table. Until this moment, the book was used as more of a decorative table piece than something I ever actually read. I filled a bath, cracked the book and dove in.

Turns out that most things I liked about Denmark could be summed up by that one word. Hygge. First, let’s clear up the pronunciation. I was mispronouncing it for a couple of years before realizing it is “Hyooo-guh”. Although it isn’t important that you know how to say it or even spell it. It’s something that you feel. Over the last few years, my life has changed direction slightly. The pandemic forced many of us to revaluate how we were doing things. Staying home, reading, candles, baking, sewing, good smells, cozy textures, nature, …all thing I loved, all things HYGGE, became my norm.

But what exactly is HYGGE?

Here in Canada, we use the word “hominess” or “cozy” to describe a state of warmth, while shutting off the outside world. It’s that one pair of pants that you would never wear in public but can’t wait to put on after a long day. It’s the first sip of hot coffee sitting at your window in the morning. Hygge is a Danish concept that refers to a relaxed thoughtfulness.

In essence, hygge means creating a warm atmosphere and enjoying the good things in life with good people. The warm glow of candlelight is hygge. Cosying up with a loved one for a movie – that’s hygge, too. And there's nothing more hygge than sitting around with friends and family, discussing the big and small things in life. Perhaps this cozy concept explains why the Danes are some of the happiest people in the world!

The weather in Denmark, like the weather here in NL, can be described as dark, windy and damp. With this kind of weather, it comes as no surprise that many people spend a lot of time indoors. Since thick, wool socks and steaming tea by the fire embody hygge, it’s easy to assume that it’s a seasonal concept meant for winter only. The truth is that hygge can be enjoyed year-round. This got me thinking… what if intentionally created seasonal rituals based on principles of hygge and nordic culture, tied in with mindfulness and well-being to set ourselves up for success as the seasons shift? I’m not sure about the rest of you but as summer winds down I am always left with a mixed sense of excitement for Fall, with an equal amount of sadness and nostalgia that time is passing so quickly.

The Art of Hygge: Living Well in Fall is inspired from my travels through Iceland, Denmark and Finland. It’s designed to invigorate the senses, coupling evidence-based mindfulness practices with elements of Nordic culture. Let’s embrace the shift into fall and get cozy by cultivating community, warmth, and connection.

What’s included?

• Candle Making Workshop with Yorabode

• Scent Design Workshop with Yorabode

• 3 Nordic cooking classes with the Alder Cottage

• Weekly mindfulness classes

• Guided foraging hike + optional cold dip

This 12 week series begins the last week of September with details coming soon to the email list.

The Science of Sleep

March is Sleep Awareness Month, which gives us an opportunity to check in with our own sleep habits. Do you wake up feeling groggy? Do you have trouble falling or staying asleep? Want to improve the quality of your sleep? Keep reading!

We spend about one third of our lives asleep, but it’s only been in the last 25 years that scientists are beginning to better understand how it works. Sleep plays a critical role in our wellness, allowing the mind and body to recharge. Sleeping is how our brain takes out the trash at the end of each day. Failing to get enough sleep can have both short and long-term effects, reduce performance at work, cause irritability, depression and a slew of other negative consequences. Inadequate sleep has also been shown to influence hormones that regulate hunger.

Did you know that being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were .05%?

Our brains (and bodies) need to sleep to survive, and we need good sleep to thrive. Quality matters! If it takes you less than five minutes to fall asleep, you’re probably sleep deprived. Alternatively, if it takes longer than 30 minutes that’s also a sign of poor sleep quality – ideally, falling asleep should take 10-15mins. Sleep is important because it can help us physically heal, recover from illness, deal with stress, solve problems, consolidate memories, and improves motor skills. A good night’s sleep isn’t just about how many hours of sleep you get, but also the quality of that sleep.

Sleep disorders affect over 30% of Canadians and the prevalence of insomnia seems to be higher among women, while sleep apnea is more likely to affect men. There’s still a lot unknown about sleep, but the research is growing.  In this blog I’m breaking down the ways in which we can improve sleep quality and wake up feeling rested including sticking to a schedule, exercising, reducing caffeine/alcohol, using a bedtime ritual,  and how to set up your room for rest including blocking out light, turning down the heat & investing in a good mattress. 

And of course…. mindfulness!

 After a busy day, switching to rest mode can be tricky. Our bodies tend to hold stress and tension without us even noticing, and our minds tend to spiral at night.  Meditation, breathwork, and grounding techniques have consistently been shown to improve both quality and quantity of sleep. Deep breathing and a simple body scan can help to settle the mind and prep the body for sleeping. Deep, quality sleep gives your body a chance to repair muscles, organs and cell and helps our brains sort through clutter, as well as stores important facts and moments so we can learn and remember!

TIPS TO IMPROVE SLEEP

1. Unplug! The soft blue glow from a cell phone, tablet, or tv may hurt your sleep. Make an intentional choice to power down an hour before bed.

2. Stop taking naps during the day. You’ll sleep better at night. If you do need to take a nap, aim for only 20 minutes. Overcome a mid-day energy slump by taking a walk or getting a cold glass of water instead.

3. Move your clock out of sight. The anxious, racing thoughts can begin to creep in when we realize time is passing and we aren’t sleeping

4. Invest in a good set up, a mattress, pillow etc

5. Only use your bed for sleep or sex (this means no working as tempting as it can be!)

6. Stick to a schedule. Take advantage of the body’s natural clock and try to get up the same time each day, and try to settle into bed the same time each night

7. Be mindful about caffeine. Choose a cut off time. Six hours after caffeine is consumed, half of it is still in your body. It can take up to 10 hours to completely clear caffeine from your bloodstream. I love coffee so this is a tough one but if I drink it after 4pm, I am regretful. Caffeine temporarily blocks the signal from adenosine, a crucial sleep chemical in your brain, which nonetheless continues to accumulate. This pent-up adenosine eventually breaks through, causing a dramatic crash, often at inopportune times. Nicotine, another stimulant, can lead to very light sleep.

8. Move your body. Exercising can help the body sleep better, but be mindful of when you choose to move. Too close to bedtime will wire you to stay awake! Aim to be finished vigorous exercise at least a few hours before bed time so your brain has time to settle. Cut the cardio right before bed.

9. Gentle yoga can be a great tool to prep the body and mind for sleep

10. Eat light. Heavy foods before bed will not help. Give yourself at least an hour to begin to digest before going to bed

11. No more night caps. Recent research shows that alcohol messes up our ability to get good quality sleep. It may make you sleepy initially, but it also might keep you up later in the night

12. Block out light. Start to dim them a couple hours before bedtime. Lower light levels triggers your brain to make melatonin, the hormone that brings on sleep.

13. Try white noise, a fan, air plugs or a sleep machine. Personally, I love a playlist on Spotify that is waves or wind sounds!

14. Free your mind — journal out any worrying thoughts before you get into bed

15. Use caution & care if you are trying over the counter sleeping pills or CBD.

16. Speak to your physician if you are concerned. Sleep disorders can be treated with medical treatment like therapy, mindfulness or medication

17. Leave time to unwind (journalling, reading, stretching, cuddling your dog or partner, etc).

18. Take a bath to relax your muscles and settle the mind

19. Get some Vitamin D! Sunlight is good for us and it’s good for sleep. Exposing yourself to natural sunlight for at least 30 minutes a day can help regulate your sleep patterns. Aim to catch those rays in the morning, which can make you more alert as you start your day

mindful eating, slow living & finding simplicity during the holidays

While the holiday season can be joyous, it is also stressful for many. December can come with deadlines, expectations, traditions and endless to-do lists.

I’m breaking down my thoughts on mindful eating, slow living and how you can enjoy the holiday season without sabotaging your wellness habits. Interested in learning more? Check out this week’s episode called Holidays and Mental Health on the Wahl Show where I was interviewed about staying well this holiday season.

Between family gatherings, drinks with friends, and the office holiday party, do you find your healthy habits falling apart each December? Finding balance during the holiday season can be tricky. Indulging with our loved ones is often what makes the holidays so special but how can we balance that with feeling healthy?

Overeating (or drinking) is a common holiday problem, one that can lead to low energy levels, heartburn, difficulty sleeping and more. What if I told you a little secret? We can have it all. We can enjoy the glorious holiday season and all its glistening Christmas lights and cookies without sabotaging our wellness habits.

Simply restricting what you eat, or drink won’t work because it leads to feelings of deprivation and stress that often contribute to the problem of overeating. Instead, follow these suggestions to help you eat more mindfully to enjoy all the tastes this season has to offer.

Practice Mindful Eating

Allow yourself to truly enjoy your favourite holiday flavours. Pay attention to the taste, texture and smell of the foods. Be present for your meals. Paying attention to what we eat can combat mindless eating habits that often contribute to overeating. It will help you make healthier choices and it’ll give you the ability to truly notice when you are full. Mindful eating allows you to really appreciate everything on your plate whether that’s cake or vegetables.

To practice mindful eating: eat slowly, savor the flavors, and stop when you feel full. Do not eat while multitasking aka put your phone away. Eating when we feel hungry should be a goal, not as a response to an uncomfortable feeling like stress or anxiety.

Interested in learning more about practicing mindful eating? Join us at WELL: an experience happening May 6-8, 2022 at the Hew & Draw hotel in Cornerbrook, NL.

Stay Hydrated

Drinking water is often overlooked as a necessary part of staying healthy. Our bodies are mostly made of water (about 60%) so we need a lot of fluid to feel our best. Staying hydrated has a ton of benefits including saliva, joint lubrication, delivering oxygen (our blood is 90% water), and boosting the health of our skin. Staying hydrated is especially important if you will be consuming any alcohol over the season. Alternating in a glass of water between wine and eggnog is a great trick and your body will thank you for it!

Let the guilt go

Cultivating a compassionate mindset when it comes to food will encourage a healthier and more balanced approach to eating especially during the Christmas season. Avoid using words such as 'cheat meal' to describe your holiday eating habits. Guilt is not empowering, and it certainly won’t keep you motivated. Enjoy the treats. Appreciate how delicious they are and enjoy the time with the people you love. Let the guilt go by practicing presence.

Reinvent your holiday workout

It might be challenging to make time for a workout when social calendars and to-do lists are jam packed. To stay motivated and organized, plan your workouts in advance. Schedule them in as a non-negotiable. My golden rule? Some is always better than none! This means squeezing in 15 minutes for a walk or a gentle stretch when you can. It will be good for the mind and the body. Movement can be simple.

DIY CHRISTMAS: slow living & finding simplicity

My December intention is to have a slow, cozy month. Slowing down is a great way to practice mindfulness. Since I finished exams, I have been spending my time baking new recipes, drying oranges for DIY decorations & gifts, and recently just spent a few days on beautiful Fogo Island. With 30cm of snow and 100km winds hammering down on us, I found joy in the comforts of a wood stove and a rocking chair. It was a lesson in slow living and I want to treasure those quiet moments all month long.

Want to try drying your own oranges? Pre-heat oven to 250. Cut into 1/4 inch rounds and lay out on parchment paper on a baking sheet. Bake them for about 3 hours. Make sure to flip them a few times! Then let them air dry for a couple days. Voila! You have the perfect decoration to make garland, trim the tree, make a gift wrap extra special or use it as part of a cozy stove top simmer!

What is cold water therapy and should I be doing it?

Hydrotherapy is the use of water in any of its forms (water, ice, steam) for health promotion or the treatment of various diseases. Hydrotherapy is widely used for the treatment and rehabilitation of patients, but it can also be used to prevent disease in healthy people. Hydrotherapy is not new; in fact, it is a practice that has been around for thousands of years. However, if you’ve been paying attention to the wellness industry lately, hydrotherapy has taken center stage for many wellness influencers, celebrities and athletes.  From the Wim Hof Method to Gwyneth Paltrow and her Goop special on Netflix, the world is interested in cold water therapy and a visit to most spas now includes a cold plunge as part of the experience.  

 But what’s the science behind cold water therapy? 

What exactly are the benefits? 

And what’s the safest way to immerse yourself in cold water?

Let’s break it down.

Cold water therapy is the practice of using water that’s around 59°F (15°C) to treat health conditions or stimulate health benefits. Although cold water therapy is an ancient practice, recent adaptations include ice baths, cold showers, winter swimming and cold-water immersion therapy sessions. Frequent exposure to cold is linked to several different health benefits, let’s explore what that research has shown…

INCREASED METABOLISM & SORE MUSCLES

Scientists have found evidence that exposure to cold speeds up metabolism (Soberg et al., 2021). Another benefit of exposing your body to cold is that it reduces inflammation, swelling and sore muscles (Yeung et al., 2016). Consequently, many athletes use ice baths and other types of exposure to cold to speed up recovery after physical exercise or training. As an ultra-marathoner, I can say with certainty that nothing feels quite as good jumping in a cold pond post-run or simply dipping my legs in the frigid North Atlantic at the end of a tough trail run. But what does the science say? It has been proposed that the hydrostatic pressure exerted on the body when immersed in cold water causes intracellular fluid shifts reducing inflammation, which can aide muscle function (Bleakley et al., 2012).

 PAIN MANAGEMENT, IMMUNE RESPONSE & MORE

Cold therapy can also help as a self-management approach to pain. Cold can numb pain by causing blood vessels to constrict, which helps reduce swelling. You can use an ice pack or a bag of frozen vegetables, or yup, you’ve guessed it! You can submerge the affected area in cold water. Unfortunately, simply applying cold won’t completely resolve pain. It's more likely to lessen the severity and reduce inflammation but it can be a great tool, nonetheless. There is also evidence that suggests cold water therapy can boost immune response, which could improve your body’s ability to fight illness (Kox et al., 2014).

START WITH A SHOWER

Not ready to jump into the ocean yet? Cold showers likely will provide the same benefits. One study found that routine cold showers reduced the number of sick days taken from work, suggesting that they boost the immune system (Buijze et al., 2016). It is worth noting that while the mechanisms remain unclear, preliminary evidence provides support for cold therapy to boost the immune response.

WHERE TO BEGIN

If you want to test the benefits of cold water therapy for yourself, you can try it out in several different ways.

• Take warm-to-cold showers. Start with warm water and, after a few minutes, gradually drop the temperature.

• Cold shower directly after a workout

• Immerse yourself in a cold bath: you’ll want the temperature is between 50°F and 59°F (10°C and 15°C), and stay submerged for only a few minutes.

• Consider a short swim in colder waters.

  HOW LONG & HOW COLD?

The most recent research (Soeberg et al, 2021) shows that about 11 minutes spread out over three sessions per week is enough to experience benefits. How cold? Use your judgement. Think “I really want to get out but I can stay in safely.” There’s room for flexibility here, so this could mean 3 minutes for four times a week; 4 minutes three times a week, etc. Shower, cold bath, quick dip in your local pond - the options are endless!

Try it out and let me know how it goes! Perhaps try easing your way in….. get it? Tag me if you do this, I would love to hear your feedback and see your experience! @easewithjulie

References:

Bleakley C, McDonough S, Gardner E, et al. (2012) Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database Syst Rev. 2012;2:CD008262.

Bleakley, C. & Davison (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. Br J Sports Med. 44 (179–187) doi:10.1136/bjsm.2009.065565

Buijze et al. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLOS one. DOI:10.1371/journal.pone.0161749

Kox et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. PNAS. 111 (20).

Soeberg et al.( 2021). Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men.Cell Reports Medicine. 2, 100408

Yeung et al. (2021). Effects of Cold Water Immersion on Muscle Oxygenation During Repeated Bouts of Fatiguing Exercise: A randomized control trial. Medicine. 95 (1).