Have You Soaked Up the Sun Today?

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

For much of my life, self-care was something I did naturally, without thinking about it. I grew up on a farm, where spending time in front of the TV wasn’t a thing. If the sun was shining, my mom would tell us to go outside and enjoy it. To this day, I measure a good day by how much time I’ve spent soaking up the sun.

Then, twenty years ago, I moved to Canada and had to adjust to a 10-hour variation in daylight throughout the year—dark winters, bright summers. Some months offered just eight hours of daylight; others stretched to eighteen. One season felt like boundless energy, while another had me ready for bed by 5 p.m. Discovering vitamin D supplements made a huge difference in managing the long, cold, dark Canadian winters.

But one thing never failed to lift my spirits: the great outdoors. Skiing in the winter, hiking in the summer, mountain biking through pine forests, camping in the backcountry, or spending the night in a hut—these were my mental health boosters.

This winter, however, I made a big change: I decided not to ski. As I get older, my body doesn’t handle the cold as well as it once did. I’ve spent days skiing in the Canadian Rockies at -30°C, squeezing in a few runs between warming breaks in the lodge with hot chocolate or coffee. In the Rockies, -20°C is common, and if you don’t ski in that weather, you won’t ski at all. But since moving to the Okanagan, I find that even -5°C or -10°C feels unbearable, and I can’t last more than a couple of hours. Skiing became an expensive sport when I could no longer enjoy a full day on the slopes. So, I decided to stay home. But how would I stay active?

Enter Bruce, my miniature dachshund, the little companion I brought home almost three years ago—and the reason I stayed active this winter.

I work long hours, four days a week, with 10-hour shifts. I start early and work late, but I always take a break in the afternoon when Bruce, having had enough of lounging around, demands his walk. I pop in an earbud, turn on my current audiobook, and head out for a 3 to 5 km walk around the neighborhood. We do this religiously, five to seven days a week.

Another part of my self-care routine is a daily 20-minute soak in the hot tub. I read, listen to music, or even meditate while immersed in hot, bubbling water beneath the open sky. Some days, this is the only time I spend outside, but what a difference it makes!

The other day, Bruce and I switched up our usual walk to visit a charming little bakery downtown. We arrived just in time to snag their last sourdough loaf! When we got home, I made a salad with raspberry vinaigrette, sliced the fresh bread with butter, and enjoyed it alongside a warm bowl of Caldo Verde, the Portuguese soup I had cooked that morning. The tangy sourdough paired perfectly with the aromatic broth—a simple, nourishing meal for a cold day. The warmth of the soup felt like sunshine on a chilly afternoon, wrapping me in comfort and renewal. If that isn’t self-care, I don’t know what is.

What does self-care look like for you?