Tag: wellness

Sugar and Arthritis

by Suzanne Horrocks Wellness, posted in Cooking, Food, Healthy Lifestyle, Holistic Health & Wellness, selfcare, Stop Drinking Soda, Sugar
Green aesthetic body tissue

Is There a Connection Worth Paying Attention To?

If you live with arthritis, you’ve probably noticed that some days feel heavier than others. Stiffer joints. More aches. Less ease getting out of bed. And if you’ve ever wondered whether what you eat—especially sugar—might play a role, you’re not alone.

The idea that sugar could affect joint pain isn’t about blame or perfection. It’s about curiosity. And increasingly, research suggests there may be a connection between high sugar intake and increased inflammation in the body, which is a key factor in many forms of arthritis.

Let’s take a closer look at what we know, what we don’t, and why this matters in everyday life.

Understanding Arthritis in Simple Terms

Arthritis isn’t just one condition. It’s an umbrella term for more than 100 joint-related conditions. The most common types include:

  • Osteoarthritis, which involves wear-and-tear on the joints
  • Rheumatoid arthritis, an autoimmune condition
  • Psoriatic arthritis, linked with psoriasis

What many forms of arthritis share is inflammation. Inflammation is the body’s natural response to injury or stress—but when it becomes chronic, it can contribute to pain, stiffness, and reduced mobility.

This is where sugar enters the conversation.

How Sugar Affects the Body

Sugar, especially in large amounts, does more than raise blood sugar levels. When consumed frequently, added sugars can trigger processes in the body that promote inflammation.

One example is the formation of advanced glycation end products (AGEs). These compounds form when sugar attaches to proteins or fats in the bloodstream. AGEs have been shown to increase inflammation and oxidative stress—both of which are linked to joint damage over time.

Sugar can also:

  • Increase inflammatory markers in the blood
  • Disrupt insulin balance, which may influence inflammation
  • Contribute to weight gain, placing extra stress on joints

None of this means sugar “causes” arthritis. But it does suggest that high sugar intake may worsen symptoms for some people.

What Research Suggests About Sugar and Arthritis

Several studies have explored the relationship between diet and inflammation. While research is ongoing, patterns continue to emerge.

Some findings include:

  • Diets high in added sugars are associated with higher levels of inflammatory markers.
  • People with rheumatoid arthritis have reported increased joint pain and stiffness after consuming sugary foods or drinks.
  • Sugar-sweetened beverages, in particular, have been linked with increased inflammation and joint discomfort in some populations.

It’s important to note that responses vary. Not everyone with arthritis reacts the same way to sugar. But enough people do notice changes that it’s worth paying attention.

Common Sources of Hidden Sugar

Many people assume sugar only comes from desserts. In reality, added sugar shows up in everyday foods that don’t taste sweet at all.

Some common sources include:

  • Flavored yogurt
  • Salad dressings and sauces
  • Bread and packaged baked goods
  • Breakfast cereals
  • Soda, sweet tea, and fruit drinks

Reading labels can be eye-opening (and an important step in our Stop Drinking Soda guide). Ingredients like corn syrup, cane sugar, maltose, and dextrose all count as added sugar.

Why Sugar May Make Joint Pain Feel Worse

If you already have inflammation in your joints, adding more inflammatory triggers can feel like pouring fuel on a fire.

People often describe:

  • Increased stiffness the morning after sugary foods
  • Swelling or tenderness following high-sugar meals
  • More frequent flare-ups

Again, this isn’t universal. But many find that reducing sugar leads to fewer “bad days” over time.

A Gentle Approach to Reducing Sugar

This isn’t about cutting sugar out completely or following rigid rules. For most people, it’s about reducing rather than eliminating.

Some practical, realistic steps include:

  • Swapping soda for water, herbal tea, or sparkling water
  • Choosing plain yogurt and adding fruit instead of buying sweetened versions
  • Cooking more meals at home where ingredients are easier to control
  • Being mindful of portion sizes when enjoying treats

Small shifts can add up, especially when the goal is feeling better, not being perfect.

Listening to Your Own Body

One of the most useful tools you have is awareness. Try noticing how your joints feel after different meals. You might even experiment with a short period of reduced sugar intake and see what changes.

Questions to reflect on:

  • Do my joints feel different after sugary foods or drinks?
  • Are flare-ups more common after certain meals?
  • How does my energy level change when I eat less sugar?

Your experience matters. No study replaces paying attention to your own body.

The Bigger Picture

Arthritis is complex. Sugar is just one piece of a much larger puzzle that includes genetics, movement, stress, sleep, and overall diet.

Still, because sugar is so common—and often overlooked—it can be a meaningful place to start. Not from fear, but from curiosity and self-respect.

Reducing sugar won’t cure arthritis. But for some, it may ease symptoms, support joint comfort, and create a greater sense of control in daily life.

Let’s Talk About It

Have you noticed a connection between sugar and your joint pain? Or have you tried cutting back and seen changes?

I’d love to hear your experience. Share your thoughts in the comments, join the conversation, or pass this article along to someone who might find it helpful. These discussions matter—and you’re not alone in asking these questions.

Find Your Flow

by Suzanne Horrocks Wellness, posted in Exercise/Movement, Exercise/Movement, Healthy Lifestyle, Holistic Health & Wellness, Longevity & Healthy Aging, Longevity Wellness, Mental & Emotional Wellness, Mind/Body Connection, Natural Solutions, Nervous System Regulation, Preventative Self-care, selfcare, sleep, Small Joys, stress-management
Indoor potted plant

Why Tai Chi is the Ultimate Winter Workout for Your 60s and Beyond

Let’s be honest: when the temperature drops and the sidewalk looks more like a skating rink than a walking path, the motivation to “get active” tends to go into hibernation. For those of us in our 60s, the “Great Indoors” becomes our sanctuary—but it can also become a place where our joints get stiff and our energy levels dip.

If you’re middle-aged (old enough to know better, young enough to still do it), you might be looking for something more sophisticated than a basic stretching routine but less jarring than a HIIT class.

Enter Tai Chi.

Often called “meditation in motion,” Tai Chi is the secret weapon for staying limber, focused, and surprisingly strong without ever having to lace up a pair of running shoes or brave the wind chill. Here is why this ancient practice is the perfect indoor companion.

What Exactly is Tai Chi?

Tai Chi is a centuries-old Chinese tradition that involves a series of movements performed in a slow, focused manner, accompanied by deep breathing. Unlike yoga, which often involves holding static poses, Tai Chi is a continuous flow.

Think of it as a slow-motion dance that focuses on posture, balance, and internal energy. It’s low-impact, puts minimal stress on muscles and joints, and is generally safe for all fitness levels.

1. The “Balance” Factor: Staying Steady on Your Feet

One of the biggest concerns as we move through our midlife and beyond is balance. Falls aren’t just an inconvenience; they are a genuine health risk.

Tai Chi works wonders for proprioception—the sense of where your body is in space. By practicing the slow, deliberate weight shifts inherent in Tai Chi, you are retraining your brain and legs to work in harmony. Studies have shown that regular practice can reduce the risk of falls by up to 50%. It’s like installing an internal gyroscope that keeps you upright, even when the floor (or the world) feels a bit shaky.

2. Joint Health Without the “Ouch”

High-impact exercises like jogging or aerobics can be tough on knees and hips that have already seen decades of service. Tai Chi provides a low-impact alternative that lubricates the joints.

The gentle circular motions help maintain range of motion and can significantly reduce the pain associated with arthritis. It’s exercise that feels like a massage from the inside out.

3. A Mental Escape from “Winter Brain”

Being stuck indoors can lead to a bit of cabin fever or “winter blues.” The deep breathing used in Tai Chi triggers the parasympathetic nervous system—the part of your brain that tells you to “rest and digest” rather than “fight or flight.”

Practicing Tai Chi for 20 minutes can:

  • Lower cortisol (the stress hormone) levels.
  • Improve sleep quality (which can be tricky during the shorter days).
  • Sharpen cognitive focus and memory.

Why It’s Perfect for Small Indoor Spaces

The beauty of Tai Chi is its minimalism. You don’t need a gym membership, a Peloton, or even a yoga mat.

  • Space Requirements: If you have enough room to take two steps in any direction, you have a Tai Chi studio.
  • Equipment: None. You can practice in your pajamas or comfortable loungewear.
  • Zero Noise: No jumping or heavy equipment means you won’t disturb anyone else in the house (or the neighbors below).

Pro Tip: While Tai Chi is often done barefoot, if your floors are cold, a pair of non-slip “grippy” socks is a great investment to keep your toes warm while maintaining stability.

How to Get Started (Today!)

You don’t need to fly to a monastery to learn the basics. Since you’re already indoors, the internet is your best friend.

  1. Search for “Tai Chi for Beginners” or “Tai Chi for Seniors” on YouTube. Look for instructors who focus on the “24 Form”—this is a standard set of movements that is very popular and easy to follow.
  2. Start with 10 Minutes: Don’t feel pressured to do an hour-long session. Even ten minutes of “Cloud Hands” (a basic move) can change your mood.
  3. Focus on the Breath: If the footwork gets confusing, just keep breathing. The movement of your breath is more important than the perfect placement of your heel.

Here is a quick list of Tai Chi benefits for middle-aged and older adults:

  • Better Balance: Reduces fall risk.
  • Heart Health: Lowers blood pressure gently.
  • Mental Clarity: Reduces anxiety and “brain fog.”
  • Bone Density: Supports weight-bearing strength.
  • Arthritis Relief: Increases joint flexibility.

Remember…

In your middle-aged years and beyond, your body is a finely tuned machine that requires a different kind of fuel and maintenance than it did at 24. Tai Chi isn’t just “exercise”; it’s a way to reclaim your movement and find peace in the middle of a cold winter. It’s proof that you don’t have to break a sweat to build strength, and you don’t have to leave your living room to find your flow.

From Habits to Lifestyle

by Suzanne Horrocks Wellness, posted in Exercise/Movement, Food, healthy habits, Healthy Lifestyle, Holistic & Integrated Approaches, Holistic Health & Wellness, Holistic Mental Health Practices, Longevity & Healthy Aging, Mental & Emotional Wellness, Natural Solutions, selfcare, Small Joys, stress-management
Dry food stored in glass jars on shelves.

Integrating the 4 Pillars of Holistic Wellness

Congratulations! If you’ve been following along with our series, A Holistic Approach To Health and Happiness you have taken a deep dive into what it truly means to live a vibrant, balanced life. We’ve moved past the superficial “quick fixes” and explored the four essential pillars that support a thriving existence.

In case you missed a week or want to refresh your memory, here is where we’ve been:

  1. Nourishment: Beyond the Diet – Learning to fuel your body with intention.
  2. Movement: The Movement Mindset – Finding joy in an active body.
  3. Inner Peace: Cultivating Mental Calm – Prioritizing stress reduction and rest.
  4. Connection: The Power of Purpose – Nurturing the spirit through community.

Today, we aren’t adding a fifth pillar; we are looking at the synergy of all four. True mind-body wellness isn’t about perfectly balancing four separate plates; it’s about recognizing that they are all part of the same table. When one leg is wobbly, the whole table shakes. When all four are strong, you are unstoppable.

🏗️ The Power of Synergy: How the Pillars Interact

The magic of a holistic approach to health is that the pillars support one another. You’ve likely noticed that when you focus on one area, the others begin to improve almost effortlessly.

  • Nourishment + Inner Peace: When you eat stable, whole foods, your blood sugar levels out, which naturally reduces feelings of anxiety and “brain fog,” making it easier to practice mindfulness.
  • Movement + Purpose: Engaging in a community sport or a walking group combines the physical benefits of movement with the spiritual benefits of social connection.
  • Inner Peace + Movement: A calm mind helps you listen to your body’s signals, preventing injury and helping you choose the type of movement your body actually needs that day—whether it’s a high-intensity run or a restorative yoga session.

By viewing your health through this integrated lens, you stop seeing “wellness” as a chore list and start seeing it as a supportive ecosystem for your life.

🌊 Navigating the Messy Middle

Let’s be honest: life is rarely a straight line. There will be weeks when work is overwhelming, the kids are sick, or you simply feel “off.” This is where most traditional health plans fail—they don’t account for the messiness of being an adult.

A long-term wellness routine is not about perfection; it’s about resilience.

The 80/20 Rule of Holistic Health

If you aim for “perfection,” you set yourself up for burnout. Instead, aim for consistency. If you are nourishing your body, moving, and connecting 80% of the time, the other 20% (the pizza night, the skipped workout, the late-night Netflix binge) won’t derail your progress. The goal is to make your “healthy” state your default setting, so your body can easily bounce back from life’s inevitable detours.

The “Minimum Viable Habit”

On your busiest days, don’t abandon your habits—scale them back.

  • Can’t do a 60-minute workout? Do a 5-minute stretch.
  • Can’t cook a gourmet healthy meal? Have a protein shake and an apple.
  • Can’t meditate for 20 minutes? Take three deep breaths before opening your laptop.

These small wins keep the neural pathways of your habits alive, making it much easier to return to your full routine when the schedule clears.

🔍 A Healthy Habit Check-in

As you move forward, your needs will change. What nourished you in the winter might not be what you need in the summer. A key part of sustainable healthy habits is regular self-reflection.

Once a month, I encourage you to perform a “Healthy Habit Check-in.” Ask yourself these four questions:

  1. Nourishment: Am I eating for energy, or am I eating out of stress or boredom?
  2. Movement: Is my body feeling strong and flexible, or do I need to change my routine to find more joy?
  3. Inner Peace: On a scale of 1–10, how is my internal “noise” level? What can I say “no” to this month to reclaim my peace?
  4. Connection: Have I shared a laugh or a deep conversation with someone I care about lately?

This isn’t about grading yourself; it’s about checking in to ensure you’re still heading in the direction of the life you want to lead.

🚀 Your Journey is Just Beginning

The end of this series is not the end of your growth. In fact, it’s just the beginning of a more intentional way of living. Holistic health and wellness is a practice, not a destination. You don’t “arrive” at health; you live it every day through small, conscious choices.

Remember, you are the expert on your own body. While the pillars provide the framework or roadmap, you get to decide what the house looks like. Maybe your “Movement” is salsa dancing and your “Inner Peace” is woodworking. That’s the beauty of the holistic path—it is uniquely yours.

Thank you for joining me over these last five weeks. I am so proud of the work you’ve put in to prioritize your mind-body wellness.

I would love to hear from you! Which of the four pillars felt the most challenging for you over the last month, and which one felt like a natural fit? Leave a comment below and let’s support each other!

The Connection Factor

by Suzanne Horrocks Wellness, posted in Gratitude, healthy habits, Healthy Lifestyle, Holistic & Integrated Approaches, Holistic Health & Wellness, Holistic Mental Health Practices, Natural Solutions, Preventative Self-care, selfcare, Small Joys, Soft Goals, stress-management
Grandmother and grandson both wearing headphones sharing a laptop computer.

Why Purpose and Community are Essential for Holistic Wellness

Welcome back! We have journeyed through the critical physical and mental pillars—Nourishment, Movement, and Inner Peace. We now arrive at the fourth, and often most overlooked, cornerstone of holistic wellness: Purpose and Connection.

As we detailed in our foundational post, A Holistic Approach to Health and Wellness: Simple Habits for a Thriving Life, humans are wired for meaning and community. You can eat perfectly and exercise daily, but if you feel isolated or lack a sense of contribution, true vitality will remain just out of reach. This is where spiritual health habits and the power of social connection come into play.

This pillar is about answering two questions: What gives your life meaning? and Who do you share your life with? Embracing this pillar transforms a routine of healthy choices into a truly vibrant, healthy lifestyle.

🤝 The Power of Social Connection

Social isolation is now widely recognized as a major health risk, comparable to smoking or obesity. Nurturing your relationships is not a frivolous activity; it is a vital holistic wellness purpose that safeguards your health.

  • Prioritize In-Person Time: While digital communication is convenient, nothing replaces the positive hormonal boost of face-to-face interaction. Schedule regular, dedicated time to meet up with friends or family.
  • Nurture Your Network: Identify the people who lift you up, support your goals, and bring joy into your life. Invest your time and energy into these healthy relationships.
  • The Joy of Contribution: Volunteering, helping a neighbor, or simply offering a listening ear to a friend can dramatically increase your sense of worth and happiness. The act of giving strengthens your sense of community and belonging.

🌟 Finding Your Purpose

Purpose doesn’t have to mean a massive, world-changing goal. Purpose can be found in small, daily contributions and passions.

  • Identify Your Values: What truly matters to you? Family, creativity, justice, or learning? Aligning your daily actions with your core values provides direction and satisfaction.
  • Cultivate Your Passion Projects: Dedicate time each week to a hobby you love—painting, playing an instrument, building, or cooking. These are outlets for self-expression and are key to enriching your spiritual health habits.
  • The Power of Work/Life Integration: Look for ways your daily work can feel meaningful, even if it’s just by mastering your craft or helping your colleagues. If your job feels draining, find a small way outside of it to fulfill your need for purpose.

🧠 Intellectual Wellness: The Habit of Growth

A vital component of this pillar is intellectual wellness—the continuous habit of learning, growing, and challenging your mind. A stagnant mind can lead to a stagnant life.

  • Become a Perpetual Learner: Read widely, listen to educational podcasts, or take an online course. Learning keeps your brain agile, flexible, and engaged with the world.
  • Engage in Creative Play: Creativity is not just for artists. It is a state of being. Whether it’s brainstorming a new recipe, solving a puzzle, or simply rearranging your furniture, engaging your mind in creative problem-solving is stimulating and fun.
  • Seek Out Diverse Perspectives: Engage in respectful conversations with people who hold different viewpoints. This expands your understanding of the world and helps break down mental barriers.

💖 The Gratitude Practice: A Spiritual Health Habit

If purpose is about what you give to the world, gratitude is about what you receive from it. A simple, consistent practice of gratitude is a cornerstone of a happy and healthy lifestyle.

  • The Evening Ritual: Every night, before you go to sleep, write down or mentally list three things you were truly grateful for that day. They can be small (a hot cup of coffee, a supportive text) or large (family health).
  • The Shift in Perspective: Gratitude shifts your focus away from what is lacking and toward the abundance that already exists, creating a powerful emotional buffer against negativity.

By investing in your purpose and connection, you are building a life filled with meaning and support. This resilience, born from strong ties and a clear sense of direction, empowers all the other areas of your holistic wellness—from the food you choose to the peace you find in your mind.

What is one intentional step you can take this week to deepen your social connection or engage your intellectual wellness?

Why I Stopped Drinking Soda

by Suzanne Horrocks Wellness, posted in Drink More Water, Growth & Expansion, healthy habits, Healthy Lifestyle, Integrative Health, Mental & Emotional Wellness, mental-health, Natural Solutions, selfcare, Soft Goals, Stop Drinking Soda
Cardboard cutout of a broken heart with a wooden tabletop background

It Was About More Than Just Soda

When people talk about quitting soda, they usually start with a health scare, a New Year’s resolution, or an attempt to cut calories.

My story starts somewhere very different.

It begins on January 20, 2012, the day my husband John died suddenly and unexpectedly. Life didn’t just change that day — it collapsed.

But this isn’t a story about grief making me quit soda.

It’s a story about grief forcing me to rebuild my life in a way a traditional approach to loss simply couldn’t support. And that rebuilding eventually led me to make choices — including giving up soda — that were rooted in clarity, education, and self-respect instead of survival mode.*

The usual Way of Grieving Didn’t Work for Me

After my husband died, I quickly learned that in our modern culture, grief has an expiration date.
You’re supposed to “return to normal,” even when normal no longer exists.

People tell you to stay busy.
Get back to work. (Three day bereavement leave? Seriously???)
Be strong.
Move on.
Take a pill.

None of that helped me.

I needed something that acknowledged the truth: grief isn’t a moment. It’s a changed life. And if I was going to survive in it, I needed real tools — emotional, physical, spiritual, and practical.

I knew I couldn’t keep going the way I was going.
I needed to learn how to care for myself again.

Enrolling in the institute of integrative nutrition (IIN) Was an Act of Self-Rescue

In 2017, five years after losing John, I enrolled in IIN, an online health coaching program.

I enrolled to become a health coach.
And because I needed help — real help — and I wasn’t finding it in the usual places.

I needed to understand my body.
My emotions.
My relationship with food.
My stress.
My habits.
My health.

I needed something that honored the complexity of what I had lived through.

IIN became that space for me.

And it was in that space that my relationship with soda began to shift.

What I Learned at IIN Changed How I Saw Soda Completely

Soda had been part of my daily life for years. It was comforting, familiar, predictable.

But through IIN, I learned things I had never heard before:

  • The connection between sugar and inflammation
  • How stress and grief can drive cravings
  • The idea that certain foods or drinks are “primary nutrition” for the nervous system — not because they nourish us, but because they numb us
  • How blood sugar spikes affect mood, energy, and overwhelm
  • The concept of crowding out — adding nourishing habits until the unhealthy ones naturally fade
  • The difference between eating to cope and eating to nourish

Once I understood all of this, soda stopped feeling harmless.

It started feeling misaligned with the woman I was becoming — someone who was finally making choices for herself instead of reacting to the fallout of trauma.

How I Actually Stopped Drinking Soda

I didn’t quit overnight.

There was no dramatic “last can” moment.

What happened was quieter, steadier, and more sustainable:

  • I started drinking more water and herbal teas.
  • I paid attention to what my body felt like after eating whole foods.
  • I noticed how exhausted I became after the sugar rush wore off.
  • I learned to listen to my cravings with curiosity instead of judgment.
  • I replaced the emotional comfort I used to get from soda with real nourishment — rest, hydration, connection, movement, and gentler self-talk. (I’m still working on the gentler self-talk.)

And then one day, without ceremony, I realized:

I hadn’t had soda in weeks. Then months.
Then years. I hadn’t bought any from the grocery store. There was none in the house anywhere AND I didn’t miss it.

The knowledge I gained at IIN didn’t make me force myself to quit.
It made me want to.

What Changed After I Quit

The changes weren’t dramatic, but they were meaningful:

  • More consistent energy
  • Better mood stability
  • Clearer thinking
  • Fewer cravings
  • Less reliance on external “comforts”
  • A deeper sense of alignment with who I was becoming

Stopping soda wasn’t the point.
It was one small part of a much larger journey toward healing, presence, and self-understanding.

The Truth: Soda Was Never Just Soda

For me, quitting soda was a symbol of something bigger:

I had stopped choosing things that soothed my pain and started choosing things that supported my life.

Grief cracked me open.
IIN helped me rebuild.
And giving up soda was one of the many changes that emerged from finally learning how to take care of myself in a healthier, more holistic way.

If You’re On Your Own Healing Path

You don’t have to start big.
You don’t have to overhaul everything.
You don’t have to wait for the perfect moment.

Sometimes transformation begins with a surprising choice — even something as ordinary as soda.

And sometimes the smallest shift is the first sign that you’re ready to reclaim your life.

Are you Ready to Make Your Own Shift?

If my story resonates with you — if you’re curious about changing your habits, strengthening your health, or simply learning what your cravings are trying to tell you — I’d love to support you.

I created a simple, easy-to-follow guide called Stop Drinking Soda. It’s designed to help you:

  • understand why soda is so hard to quit
  • uncover the emotional triggers behind cravings
  • learn practical, gentle steps to reduce (or eliminate) soda
  • add in habits that naturally crowd out the need for sugar
  • start feeling better in a real, sustainable way

It’s not about perfection.
It’s about one empowered choice at a time.

You can download the guide here and begin your own journey toward healthier habits — in the same compassionate, holistic way that supported mine.

Get the guide

Winter Wellness: A Gentle Return to Yourself

by Suzanne Horrocks Wellness, posted in Drink More Water, Exercise/Movement, healthy habits, Healthy Lifestyle, Holistic & Integrated Approaches, Holistic & Integrated Approaches, Holistic Mental Health Practices, Integrative Health, Integrative Health, Longevity & Healthy Aging, Longevity Wellness, Mental & Emotional Wellness, Mind/Body Connection, Natural Solutions, Nervous System Regulation, Preventative Self-care, selfcare, Small Joys, Soft Goals, Stop Drinking Soda, Stop smoking, stress-management
Winter Wellness

December invites us to slow down, breathe a little deeper, and gather ourselves in the softness of winter. While the world around us moves quickly—holiday lists, travel plans, extra commitments—our bodies whisper a different message: rest, restore, and nourish from the inside out.

This is the heart of winter wellness, and December is the perfect place to begin.

Winter carries a rhythm all its own. Shorter days and colder weather naturally draw us indoors, asking us to ground, reflect, and create more intentional space. Instead of fighting that rhythm, we can lean into it—with practices that strengthen our energy, support our mood, and help us stay well during the season.

At the center of winter wellness is one simple truth: your body thrives when you treat it with steady, mindful care. December becomes a real invitation to tune in and honor what you need.

1. Slow Down Without Stopping Your Self-Care

Many people go into December with good intentions: more rest, fewer commitments, healthier routines. But once the calendar fills, self-care fades into the background.

This month offers an opportunity to shift that pattern.

You don’t need elaborate routines or long checklists. Wellness in winter often looks like small, grounding habits you practice consistently:

  • Waking up a little earlier for quiet time before the day begins
  • Drinking a full glass of water before your morning coffee
  • Five minutes of gentle stretching or deep breathing
  • Choosing meals that warm and nourish you
  • Building small pockets of stillness into your busy days

These simple acts create steadiness—something the season often lacks.

2. Hydration Matters More Than You Think in Winter

Most people associate dehydration with summer heat, but winter dryness is just as powerful. Indoor heat, cold air, and holiday drinks all pull moisture out of your system.

Even slight dehydration can contribute to:

  • Low energy
  • Dry skin
  • Irritability
  • Brain fog
  • Cravings for sugary drinks
  • Headaches

Adding more water sounds simple, yet it’s one of the most transformative winter wellness habits you can commit to.

To make hydration effortless:

  • Keep a water bottle in your most-used spaces
  • Drink a glass of water before every meal
  • Swap one sugary drink each day for herbal tea or lemon water
  • Add electrolyte minerals if dry winter air leaves you feeling depleted

And if soda is part of your daily routine, December is a beautiful time to explore healthier swaps. Small shifts now bring big benefits by the new year.

If you’re wanting support, my Stop Drinking Soda Guide is available on my website and also on my Buy Me A Coffee page. It offers simple, practical steps to help you break the cycle and feel better in your body this winter.

3. Nourishing Foods to Support Winter Energy

December invites warm foods that comfort without weighing you down. Choose meals that help stabilize your energy and support your immune system through the coldest months:

  • Soups and stews with vegetables, beans, or lean protein
  • Roasted root vegetables
  • Herbal teas like ginger, peppermint, or chamomile
  • Oats, chia pudding, or warm grains for easy breakfasts
  • Foods rich in vitamin C (oranges, berries, peppers)
  • Broths and hydrating foods like cucumbers, citrus, or apples

Winter meals don’t have to be complicated—just steady, warm, and nourishing.

4. Move Your Body in Ways That Feel Good (Not Forced)

Movement in December doesn’t need to be demanding. Shorter days and colder temperatures naturally lower our energy. Instead of pushing against your body, work with your winter rhythm.

Try gentle, grounding movement like:

  • Yoga
  • Stretching
  • Walking indoors or outdoors
  • Light strength training
  • Chair yoga or mobility work

Even ten minutes of movement can shift your mood, warm your body, and help you feel more centered during busy weeks.

5. Create a Calm Mind Through Simple Rituals

December can overwhelm the mind as much as the body. A few grounding rituals can bring calm back into your days:

  • Lighting a candle before you start work
  • Journaling for 3–5 minutes each morning
  • Turning off screens an hour before bed
  • Practicing deep breathing when you feel rushed
  • Creating a simple “evening wind-down” routine

These practices pave the way for steady emotional wellness through the season.

6. Protect Your Energy and Set Seasonal Boundaries

Winter reminds us that even nature protects its energy. Trees pull inward. Animals burrow. The planet itself slows down.

You’re allowed to do the same.

This month, practice saying no to things that drain you and yes to what nourishes you:

  • Choose rest over obligation
  • Keep your mornings or evenings sacred
  • Limit overcommitment
  • Make space for quiet moments
  • Ask for help when needed

Your wellness deepens when you stop stretching yourself thin.

7. Use December as a “Soft Start” for the New Year

Many people wait until January 1 to think about their health, but starting in December actually creates a smoother, gentler transition.

Instead of resolutions, think of December as your soft opening.

Choose one or two small habits:

  • Drink more water
  • Reduce soda intake
  • Go on a daily walk
  • Add a mindfulness practice
  • Prepare simple nourishing meals

These tiny shifts build momentum so you begin the new year already aligned with the life you want to step into.

Winter Wellness Is a Return to the Body

Winter wellness isn’t about perfection. It’s about listening, noticing, and responding with care. December gives you the space to reconnect with yourself before the new year begins.

It’s an invitation to honor your body, support your energy, and build rituals that bring steadiness during the darkest days of the season.

A Gentle Next Step

If one of your goals this season is to feel better in your body—especially by cutting back on sugary sodas—my Stop Drinking Soda Guide is ready for you. It offers tools, swaps, and support to help you make real, sustainable shifts.

You can find it at:
SuzanneHorrocks.com
and
BuyMeACoffee.com/SuzanneHorrocksWellness

This winter, choose the version of you that feels nourished, steady, hydrated, and deeply supported. Your body will thank you every single day of the season.

Who am I and why should you read my blog?

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Healthy Lifestyle, Longevity Wellness, Natural Solutions, selfcare, Small Joys, Soft Goals, Stop Drinking Soda



🌿 Hi, I’m Suzanne — the heart and voice behind Suzanne Horrocks Wellness.


Around here, we do wellness a little differently. I’m not here to sell you a perfect routine, a green smoothie obsession, or a 6 a.m. bootcamp (unless that’s your thing — then I’ll cheer you on!).

What I am here to do is help you rediscover what self-care really means — in real life, with real people, and real laughter along the way.


My journey has taken me from chasing “healthy” to living well — with curiosity, kindness, and a good dose of humor.

I share stories, resources, and gentle challenges that make wellness feel less like a checklist and more like an adventure back to yourself.


If you’ve ever thought, “I want to feel better, but I don’t know where to start,” you’re in the right place.

Let’s take it one step, one breath, one sip of water at a time.


✨ Welcome to Suzanne Horrocks Wellness — where self-care gets real, lighthearted, and beautifully human.

Benefits of Sunshine in Fall and Winter

by Suzanne Horrocks Wellness, posted in Exercise/Movement, Fall, healthy habits, Healthy Lifestyle, Holistic Mental Health Practices, Longevity Wellness, Mental & Emotional Wellness, Natural Solutions, Preventative Self-care, selfcare, sleep, Small Joys, stress-management, Uncategorized
Woman walking a dog on a leash in the sunshine.

Now that the air feels crisp and the days grow shorter, it’s easy to forget about the sun. We slip into sweaters, sip hot drinks, and spend more time indoors. The blazing summer sun is behind us, and with it, the habit of thinking about sunshine at all.

But here’s the truth: sunshine is just as important in the cooler months as it is in July. In fact, fall and winter are when many people need it most. Our bodies, minds, and spirits still crave light — not just for warmth, but for energy, mood, and overall well-being.

Let’s talk about why a little sunshine can make a big difference — and how to enjoy it safely this time of year.

🌞 Sunshine Lifts Your Mood Naturally

Have you ever noticed how your spirits lift after stepping outside on a sunny day? That’s not your imagination. Sunshine helps your brain release serotonin, a hormone that boosts mood and promotes calmness and focus.

During fall and winter, when the days are shorter, many people experience dips in mood or motivation. A few minutes of sunshine can be a simple, natural way to bring your energy back up.

Try this:
Take a ten-minute “sunshine break” around mid-morning or lunchtime. Step outside, turn your face toward the sun, and breathe deeply. It doesn’t have to be warm to feel good — even cool sunshine counts.

🌞 Vitamin D: The Sunshine Nutrient

When sunlight touches your skin, your body creates vitamin D — often called the “sunshine vitamin.” This essential nutrient helps keep bones strong, supports the immune system, and plays a role in preventing inflammation.

As the seasons change, our time outside tends to drop. That’s when vitamin D levels can fall too. Low vitamin D has been linked to fatigue, weaker immunity, and even seasonal mood changes.

You don’t need hours of exposure — just 10–20 minutes of sun on your face, arms, or hands a few times a week can help maintain healthy levels. Of course, your location, skin tone, and the time of year affect how much sunlight you need, but every bit helps.

🌞 Sunshine Supports Better Sleep

Sunlight helps regulate your body’s natural rhythm — your internal clock known as the circadian rhythm. When you get regular exposure to morning or midday light, your body knows when to feel alert and when to start winding down at night.

That means spending time in natural light during the day can help you fall asleep easier once the evening comes.

Try this:
If you work indoors, open your blinds or sit near a window in the morning. Or bundle up and enjoy your morning coffee outside. It’s a small shift that can improve your sleep quality — naturally.

🌞 Sunshine Encourages Movement

Cooler temperatures make outdoor activity more comfortable, and sunshine gives you the perfect excuse to step outside. Whether it’s a brisk walk, raking leaves, or strolling through a park, being in the sun encourages gentle movement — which benefits your heart, joints, and overall well-being.

Even ten minutes of walking in sunlight can boost circulation and energize you for the rest of the day.

Bonus: Moving outdoors combines the benefits of exercise and sunlight — a double win for your body and mind.

🌞 How to Enjoy Sunshine Safely

We often think of sun safety only in summer, but it matters year-round. Cooler weather may fool us into thinking UV rays are harmless — but they’re still present, even on cloudy days.

Here are a few simple ways to protect your skin while still soaking up the benefits of sunshine:

  1. Go early or later in the day.
    The sun’s rays are strongest between 10 a.m. and 4 p.m. In fall and winter, aim for morning or late afternoon sunshine when UV levels are gentler.
  2. Dress smart.
    Light, long-sleeved shirts, wide-brimmed hats, or scarves can shield sensitive skin while still letting you enjoy the outdoors.
  3. Listen to your skin.
    Everyone’s skin reacts differently to sunlight. If you start feeling warm or notice pinkness, that’s your cue to find shade or take a break.
  4. Mix sun with shade.
    Spend a few minutes in direct sunlight, then step under a tree or awning. You’ll still get the benefits without overexposure.
  5. Hydrate.
    Even in cool weather, the sun and wind can dry your skin. Drink water before and after your outdoor time to stay hydrated and support healthy skin.

The goal isn’t to avoid the sun — it’s to find a healthy balance that lets you receive its benefits while keeping your skin protected.

🌞 A Mindful Moment in the Sun

Sunshine offers more than physical benefits. It’s a reminder to pause, breathe, and reconnect with the present moment.

When you stand in the light, even for a few seconds, notice how it feels: the warmth on your cheeks, the brightness through closed eyelids, the gentle breeze that carries away the clutter in your thoughts.

This small ritual — of simply being in the sun — can be grounding and healing in ways that go beyond science. It’s nature’s quiet way of saying, “You are part of this world. Slow down. Feel it.”

🌞 How to Bring More Sunshine Into Your Days

As the cooler months settle in, try weaving light into your daily rhythm:

  • Morning light: Step outside soon after waking up. Even five minutes helps set your mood and energy for the day.
  • Outdoor lunch breaks: Eat near a window or on a porch whenever possible.
  • Weekend sunlight adventures: Visit a park, take a walk by the water, or simply sit in your yard and read.
  • Reflect sunlight indoors: Keep blinds open and use mirrors to brighten darker spaces in your home.

You might be surprised at how much these simple moments add up — not just for your physical health, but for your emotional balance too.

☀️ The Takeaway

Sunshine is nature’s quiet healer — free, abundant, and often overlooked once the summer heat fades. It supports your body’s systems, brightens your mood, strengthens your bones, and gently nudges you toward better rest and movement.

As the days get cooler, make time to greet the sun, even briefly. Step outside, lift your face, and let the light remind you that warmth and energy are still within reach — and within you.

Ready to bring more light into your life? Start by setting aside ten minutes today to be in the sun — no phone, no distractions, just you and the warmth. Small steps like this are how wellness begins to feel real.

How to Make Your Heart Beautiful

by Suzanne Horrocks Wellness, posted in Growth & Expansion, healthy habits, Healthy Lifestyle, Longevity & Healthy Aging, Natural Solutions, selfcare, Small Joys, Soft Goals, Stop Drinking Soda, Uncategorized
Todod los dias la gente se arregla el cabello. Por que no el ❤️?

I have a dear sweet friend that has been collecting art for most of her life. She also used to teach Spanish and traveled (and studied) in Mexico. I asked her to translate this piece. Here’s her response,

“Every day people fix/comb/arrange their hair, why not their heart?” I think the artist is saying fix your heart everyday like you do your hair. Make it a habit to make your heart beautiful

We spend so much time caring for our bodies — eating better, moving more, trying to stay healthy — yet the heart, the very center of our being, often gets overlooked. Not just the physical heart, but the spiritual one — the quiet space inside where love, compassion, and peace live.

Working on making your heart beautiful isn’t about being perfect or endlessly positive. It’s about tending your inner garden — pulling a few weeds, watering what’s growing, and letting more light in. Here are a few ways to do that in everyday life.


—

🌸 Practice Gentle Awareness

Start by simply noticing how your heart feels throughout the day.
When it feels heavy — pause and breathe.
When it feels open — pause and give thanks.
Awareness alone is healing. It’s like sunlight finding its way through the clouds.


—

🌿 Forgive Often (Including Yourself)

Nothing makes the heart more radiant than forgiveness. When we let go of resentment, we free ourselves from carrying the past around.
You can even whisper to yourself:

> “I choose to forgive and free my heart.”
You do this not for others, but for your own peace.




—

💛 Practice Loving-Kindness

Each day, send a quiet blessing — to yourself, to someone you love, to someone you struggle with, and to the world.
It can be as simple as:

> “May you be happy. May you be safe. May you live with ease.”
This practice softens the edges and opens the door to compassion.




—

🌷 Live from Gratitude

A beautiful heart sees beauty everywhere.
Try keeping a gratitude list — not just for what’s going well, but for what’s teaching you.
Gratitude changes the texture of your heart. It turns pain into wisdom.


—

🌻 Protect Your Peace

Being kind doesn’t mean you have to say yes to everything.
A beautiful heart also knows when to step back, rest, and protect its energy. Boundaries are an act of self-love — they keep your light strong and your love authentic.


—

🌼 Be of Service

There’s nothing that beautifies the heart quite like helping someone else.
A kind word, a smile, a listening ear — small acts polish the heart until it shines.
Service connects us, reminding us that love is meant to flow through us, not stop with us.


—

🌙 Rest and Receive

Your heart, just like your body, needs rest.
Quiet moments — in nature, in stillness, or in meditation — refill the well within you.
Give yourself permission to slow down, to listen, and to receive the peace that’s always been waiting for you.


—

A beautiful heart isn’t something we earn — it’s something we uncover.
With time, intention, and a little grace, it begins to glow from the inside out — guiding us toward gentler days and deeper love.

What Wellness Looks Like in Real Life

by Suzanne Horrocks Wellness, posted in Drink More Water, Exercise/Movement, healthy habits, Healthy Lifestyle, Holistic Mental Health Practices, Integrative Health, Longevity Wellness, Natural Solutions, selfcare, Small Joys, Stop Drinking Soda
Be kind. White background. Pale yellow carnations.




If you scroll through social media, wellness can look like a curated dream — green smoothies in glass jars, spotless yoga mats, and early morning workouts on the beach. But in real life, wellness doesn’t always sparkle like that. It’s often a little messy, sometimes inconvenient, and usually a lot more human than what we see online.

For most of us, wellness isn’t about perfection. It’s about paying attention. It’s learning to listen to your body, give yourself grace, and make small choices that support the kind of life you actually want to live — not the one the internet tells you to have.

So what does wellness really look like in real life? Let’s take a look.


—

🌿 Wellness Looks Like Showing Up Imperfectly

Wellness isn’t about getting everything “right.”
It’s about showing up for yourself, even when things aren’t perfect.

Some days, it might mean going for a short walk because a full workout feels like too much. Other days, it might mean sitting on the porch with your morning coffee instead of rushing straight into emails. It’s the quiet decision to breathe before you react, to stretch your back before it aches, to pause before pouring another cup of caffeine.

Real wellness happens in those tiny moments of awareness — when you realize that you matter enough to slow down.


—

💧 Wellness Looks Like Listening to Your Body

Our bodies are always whispering to us, but it takes practice to hear them.

Sometimes they whisper, “I’m thirsty.”
Sometimes it’s, “I need rest.”
And sometimes it’s a quiet, “Please don’t push me today.”

We live in a world that rewards constant productivity, but your body isn’t a machine. Listening to what it needs is one of the most powerful wellness practices you can develop. Drink water when you’re thirsty. Eat real food when you’re hungry. Move in ways that feel good — not punishing.

When you treat your body like a trusted friend instead of an obstacle to manage, wellness starts to feel natural.


—

☀️ Wellness Looks Like Simplicity

You don’t need fancy products or complicated routines to be well.
You just need a few simple habits that make you feel grounded and balanced.

Maybe that means:

Drinking water first thing in the morning

Stretching before bed

Taking a 10-minute walk outside

Writing a few thoughts in a journal

Turning off your phone during dinner


The goal isn’t to overhaul your life. It’s to build rhythm — gentle, consistent actions that support your well-being one day at a time.

Wellness thrives in simplicity. When you remove the pressure to do everything, you create space for what really matters.


—

💖 Wellness Looks Like Self-Compassion

There will be days when you skip your walk, eat fast food, or scroll on your phone longer than you meant to. That doesn’t make you “off track.” It makes you human.

Beating yourself up never leads to better choices. But kindness does. When you approach yourself with compassion, it’s easier to start again — not from guilt, but from genuine care.

Try this: The next time you feel like you’ve “messed up,” talk to yourself the way you would talk to a friend. Offer understanding instead of criticism. Remind yourself that wellness isn’t about never falling — it’s about learning how to rise gently.


—

🌼 Wellness Looks Like Connection

We aren’t meant to do this alone.

Real wellness includes connection — with yourself, with others, and with something greater than you. It might be a conversation with a trusted friend, a walk in nature, or joining a community of people who share your values.

When you connect, you refill your emotional cup. You remember that being well isn’t just about your physical body; it’s about your whole self — mind, body, and spirit.


—

🌙 Wellness Looks Different for Everyone

There’s no one-size-fits-all version of wellness. What feels nourishing to one person might feel draining to another.
And that’s okay.

For some, wellness might mean yoga and meditation.
For others, it’s gardening, laughter, or a good night’s sleep.
For you, it might be drinking more water, saying “no” more often, or finally allowing yourself to rest without guilt.

The beauty of real-life wellness is that it’s deeply personal. It’s not about following someone else’s plan — it’s about finding what brings you balance, energy, and peace.


—

🌸 A Gentle Reminder

If you’re working toward a healthier lifestyle, don’t get discouraged by comparison.
The woman on Instagram with the perfect smoothie bowl doesn’t have it all figured out — none of us do.

Wellness isn’t a destination or a checklist. It’s a relationship with yourself that you keep choosing, one day at a time. It’s a journey full of grace, progress, and yes, a little imperfection.

So go ahead — take a deep breath, pour yourself some water, and celebrate the small steps.
Because this, right here, is what wellness really looks like in real life.