Rocky Gorge WellNews January 2024

Rocky Gorge WellNews January 2024

A Happy, Healthy 2024 from Rocky Gorge Wellness, Home of Medifit Inc.!

January offers us a fresh start as we shift to more wholesome lifestyles after our holiday indulgences. With cold, damp days that are still on the short side, our physical and emotional energy levels can still be low. Being indoors in closer quarters with others increases the likelihood of picking up a bug.

Here are eight suggestions for supporting immune health, resetting self-care, and managing the Winter Blues.

Daily Physical Activity—Movement is Medicine™!

Even moderate daily movement and simple stretches lifts low moods make us more resilient and tolerant of the cold. Movement supports lung and circulatory stamina. Stretching stimulates blood flow to joints and muscles.


With lower temperatures and humidity and less sunshine, we don’t always notice that we’re dehydrated. In addition to fresh water, herbal teas, soups, and fresh produce, increase intake of electrolytes. These essential minerals support nerve and muscle function, maintain acid-base balance, and keep us hydrated. Introduce a regular supplement, such as Emergen-C™ to a glass of water.

Moisturize Skin:

Apply emollient products after bathing and before bedtime. Use a protective lip balm before venturing outside. Drinking more fluids also hydrates the skin.

Common Sense Sanitation:

Keep washing your hands! Stick with your pandemic habit of stashing that hand sanitizer and use when in public environments. Clean kitchen surfaces often to control food-borne pathogens. Refresh hand towels regularly.


For immunity and mental vitality, consider the importance of gut health. Studies find that lower levels of certain gut bacteria are linked to depression and immune disorders. Plant-based foods high in fiber and fermented foods such as yogurt, kefir, raw sauerkraut, kimchi, and miso directly support a healthy microbiome. Gut health may also benefit from probiotic supplements.

Limit Sugar Intake:

Cut back on sweets and refined carbs. Consume fresh fruit daily to supply fluids, fiber, and macro- and micronutrients. Reducing sugar accelerates the benefits of probiotics.


Vitamins C and D3, as well as the bioflavonoid quercetin, enhance immune health. Optimally, these nutrients are best obtained in food sources, but supplements can offer a boost.

Vitamin C is an antioxidant that is vital to healing, vascular health, and other functions. Our bodies can’t produce or store Vitamin C, so choose supplements that are absorbable, such as liposomal C or Ester-C™.

Vitamin D3, essential for calcium absorption and bone strength, is produced when we’re exposed to sunlight – something in short supply right now.

Quercetin is found in green tea, red onions, kale, apples, grapes, and berries, among other sources. A supplement of this antioxidant is your ally during the winter months.

Adequate Rest:

Finally, get some quality rest! Sleep deprivation affects mental acuity and mood, resistance to disease, and overall health. Grab a catnap when energy levels sink in the afternoon and reduce screen time before retiring at night.

These are a few of our helpful recommendations to support a healthy 2024!