Massage Therapy Journal Winter 2025

Winter 2025 • 81

Looking for a warm beverage to enjoy during the winter months? Try this latte. Golden Spiced Cacao Latte (1 serving) Ingredients: 1 cup unsweetened almond milk (or milk of choice) 1 tsp raw cacao powder (rich in magnesium and mood-boosting compounds) ½ tsp turmeric powder (anti-inflammatory) ¼ tsp cinnamon 1 pinch black pepper 1 tsp raw honey or maple syrup (optional, for sweetness) ¼ tsp ashwagandha powder (adaptogen that supports stress relief) ½ tsp coconut oil or ghee Instructions: 1. Warm the almond milk in a small pot over medium heat until hot but not boiling. 2. Whisk in cacao, turmeric, cinnamon and black pepper until smooth. 3. Remove from heat and stir in ashwagandha and coconut oil. 4. Sweeten with honey or maple syrup to taste. 5. Pour into a mug, sprinkle with extra cinnamon on top and enjoy while warm. Why it works: • C acao boosts mood and provides minerals. • Turmeric + black pepper can help reduce inflammation. • Ashwagandha helps calm stress and support energy balance. • Cinnamon & coconut oil add warmth and heathy fats.

5 Seasonal Journaling and Digital Detox Fall and winter are often considered seasons of reflection, and journaling has made a comeback as both a mental health tool and a way to slow down. Spend 10 minutes at night jotting down highlights of your day, moments of gratitude or intentions for tomorrow. Many people are also pairing journaling with short digital detoxes— turning off screens an hour before bed to improve sleep quality and mental rest.

3 Gentle Strength Training at Home Fitness trends are starting to emphasize sustainability over intensity, and short strength routines are gaining popularity for their ability to build resilience without overexertion. Bodyweight exercises like wall sits, modified planks and seated squats can be done in 10–15 minutes and are gentle enough for people with varying fitness levels. These exercises help maintain muscle tone and joint stability as colder weather may naturally decrease activity levels. Pair this routine with cozy indoor stretches to keep your body both warm and limber. 4 Warm Beverage Rituals with Functional Ingredients Self-care doesn’t always mean movement. Sometimes it’s about nourishing rituals. Think functional beverages, especially teas and warm lattes infused with adaptogens like ashwagandha, reishi or turmeric. Creating a five- to 10-minute ritual around preparing a warm drink not only supports immune health but also becomes a mindful moment of comfort. Enjoying your beverage without screens—just you, the cup and the quiet—helps signal your nervous system to relax.

6 Cozy Yoga Flows Short sequences that emphasize gentle stretching, deep breathing and spinal mobility can be done in 15–20 minutes at home with a blanket or mat. Poses like child’s pose, cat-cow and supported forward folds release tension while encouraging relaxation. Whether you're short on time or motivation, self-care that emphasizes brief, meaningful practices that combine physical movement with mental reset don’t need to be hard. These simple regimens can help you embrace the season with calm, strength and balance.

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