In Defense of Winter

Winter walks, soup season suggestions, and a cookbook round-up.

Welcome to the Michelle Seguin MD newsletter! A newsletter about thoughts on health and wellness from a doctor-gardener. I’m Dr. Michelle and this week we’re exploring facets of winter wellness.

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Hello friends,

I wanted to take a moment to thank you for being here! Your feedback and support continue to fuel my passion for writing and teaching. I’ve loved seeing this community grow over the past year and am excited to expand my writing (& offerings) as I reach my 1 year Substack anniversary in April 2024. (More to come soon!) In this newsletter, we’ll explore facets of winter wellness including: winter walks, soup season suggestions, and a winter focused cookbook round-up. Enjoy!

Yours in health,

Dr. Michelle

Winter walk through the pines by Michelle Seguin MD

In Defense of Winter

“There is something therapeutic, dare I say medicinal, about winter walks.” These are the thoughts I ponder as I ramble along the snow covered two-track on the property we will soon call home. It’s around 8:15am and the sun is just beginning to peek through the red pine stand flanking the trail. With ruddy cheeks, frosty breath, and the crunching of snow beneath my feet, I carry on with my winter walk because I know how it makes me feel—good!

Doesn’t it seem like Winter gets a bad rap with short days and even colder nights? Modern science and traditional wisdom suggest that cycles and seasons guide our physiology and psychology with winter being no exception. From a western medicine perspective, I often draw parallels between the winter season and our parasympathetic nervous system when discussing seasonal health with my patients. As much as we need periods of intense activity and stimulation, like in our summer months, the body and mind also need time to rest, digest, repair, and heal.

In Traditional Chinese Medicine (TCM), winter is ruled by the water element and considered a time of rest and reflection. Energy is to be conserved with a focus on restorative activities and preserving warmth. With this information, let us consider ways in which we can move through the winter months with flow and ease. My recommendation—winter walks!

From Traverse Northern Michigan magazine December 2023

I came across this wonderful piece in the Traverse Northern Michigan magazine earlier this month and truth be told, it is the inspiration for this essay. I, too, believe winter walks are worthy of high praise and thought why not extend that same sentiment to the winter season in general? I hope by the end of this newsletter that you’ll feel similarly.

And off we go…

Are you familiar with the nordic concept of Friluftsliv? It is the Norwegian term for “open-air living”. This way of life places a strong emphasis on ones’s connection to the natural world to promote general physical, mental, and emotional wellbeing. Friluftsliv is embedded in everyday life, across the lifespan, and in all seasons. As they say in Scandinavia and here in the Upper Midwest, “there is no bad weather…only bad clothing.”

Swedish-American author, Linda Akeson McGurk, presents compelling research around the benefits of Friluftsliv in her book, “The Open-Air Life”. According to McGurk, thanks to an open-air lifestyle approximately 90% of Swedes walk for leisure compared to around 50% of American adults. A British report published in 2014 entitled, Walking Works, states that regular walking reduces the risk of numerous chronic conditions:

Level of Evidence (STRONG)

• All-cause mortality by 20-35%

• Cardiovascular disease and stroke by 20-35%

• Colon cancer by 30-50%

• Type 2 Diabetes Mellitus by 35-50%

• Breast cancer by 20%

• Depression by 20-30%

Level of Evidence (MODERATE):

• Hip fracture by 36-68%

• Alzheimer’s dementia by 40-45%

In my experience, there is something especially restorative about winter walks. The combination of cold, fresh air and snow-induced silence simultaneously open the lungs and clear the mind within minutes. It’s therapeutic…dare I say medicinal! Below you’ll find my winter walking prescription. Let me know if you give it a try this season!

Winter Walk Rx

1. Dress for the weather - Good boots, warm hat, and cozy pair of mittens are a must.

2. Engage the senses - The stark white landscape and snowy silence sharpen the senses and bring the fine details into focus.

3. Let go of expectations - Consider this time intentional movement without expectations of achieving a certain distance or intensity. Instead focus on the joy of mindful, seasonal movement.

4. Walk with a buddy - Friends, family, children, dogs — all are welcome!

5. Post-Walk warm-up - It’s hard to beat a warm beverage, such a hot cup of coffee, herbal tea, chai, or cocoa after a winter walk to maintain that inner warmth. (This is of course after proper hydration with a big glass of water)

Family style Winter Walk through the pines in 2020

Bonus: Recommended Winter Reading List

Here are a few suggestions to explore winter within ourselves and the natural world.

1. Wintering: The Power of Rest and Retreat in Difficult Times by

   Katherine May

2. Through The Seasons with Megan Gilger
   by
   Megan Gilger

3. Winter World: The Ingenuity of Animal Survival by Bernd Heinrich

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Soup Season

As promised here is a reader request and 5 of my favorite cold weather soups.

1. Sardinian Lentil Soup by

   Annie Fenn, MD
   of
   Brain Health Kitchen

2. Ribollita by Molly Baz of Bon Appétit - This soup was initially introduced to me by my friend and talented cook/food educator, Margaret Hanson, of Teach to Taste

3. Chicken and Wild Rice Soup by Ali Martin of Gimme Some Oven

4. Roasted squash soup with smashed chickpeas & herbs by

   Michelle Seguin MD

5. Hungarian Mushroom Soup by The Modern Proper

Hungarian Mushroom Soup with fresh dill. We used a blend of porcini, shiitake and cremini mushrooms. Photo by Michelle Seguin MD

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Cookbook Round-up: Winter Edition

While we’re talking about cooking, let’s kick off another reader request series - cookbook round-up!

1. Grist by

   Abra Berens
   - This practical guide is where I learned to properly cook (& love) grains and beans. Thank you, Abra. I’m a better cook because of you!

2. Roast Figs, Sugar Snow: Food to Warm the Soul by Diana Henry. Tuck in with this classic (just re-released after 20 years) to savor cozy, warming meals inspired by Henry’s travels around the world including the U.S., Canada, European Alps, Russia, Scandinavia & more.

3. The Christmas Chronicles by Nigel Slater. This memoir-style cookbook is intimate, warm, and rich with holiday nostalgia. Reading this book for the first time by lantern light in our off-grid cabin felt like a hug from an old friend.

Cabin Christmas in 2017. Photo by Michelle Seguin MD

My Holiday Wish for you

May you be healthy

May you be happy

May you be at ease

In mind, body, and spirit

In Case You Missed It:

Here are my most recent Substack sharings:

1. The Science of Gratitude: Along with my seasonal picks for your holiday table

2. Spiced Pear Buckwheat Porridge: A seasonal, warming breakfast, reader requests, and a nature-based mindful moment

3. A Love Letter to September: Garden recap, produce rx news, & a new seasonal living recommendation

The contents of this newsletter are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of your physician or qualified healthcare provider with any questions you may have regarding a medical condition.