Seasonal wisdom for a healthier body

Prepare from the foot up before that first hour on the court

As we move into a new season with spring in the air, there's a pull to get outside and move, move, move — something many of us have done very little of for the past few months, at least on a regular basis.

Tennis is an enthusiastic favorite, and it challenges many areas of the body. If you're not well prepared, it can become an immediate source of stress or strain — even injury — within that first hour of weekend court time. The shoulder and elbow come to mind first with repetitive use, but the foot, ankle, knee and hip are also at risk. On hard courts, these lower-body joints absorb a tremendous amount of shear stress.

So, did you know that if we prepare from the foot upward — loosening up from the feet all the way to the hips, stretching with motion activities for the feet, ankles and shins — we can prevent many of the stressors of that first hour on the court? We can avoid an early setback that might otherwise linger into the summer.

Remember: a healthy, strong, supple foot, ankle and shin most often helps maintain a happier knee and hip.

Aligning our bodies with nature: preparing for winter

You can feel it already on many levels: the days are getting shorter, you're craving warm soups and roasted vegetables, and the idea of a roaring fire soothes something deep inside. Winter is just around the corner.

As humans, we too are seasonal beings. Plants go dormant. Animals hibernate. All around us nature is turning inward, slowing down, restoring. For us, this seasonal shift is primarily about supporting the immune system through food, supplements, movement, sleep and a minimum of stress.

Eat the rainbow

Think colorful and nourishing — dark green, red, yellow and orange fruits and vegetables are packed with antioxidants.

• Root vegetables — beets, parsnips, sweet potatoes, carrots and squash
• Cruciferous vegetables — broccoli, cauliflower and kale
• Bright fruits — clementines, grapefruit, kiwis, apples, grapes and berries of all sorts

Other immune-supporting foods include onions and garlic, shiitake mushrooms, turmeric, and old-fashioned chicken soup. Keep sugar and alcohol to a minimum — easier said than done during a three-month holiday season, but your immune system will thank you.

Consider vitamin D

Our skin produces vitamin D from sunlight, which puts those of us far from the equator at a disadvantage in winter. A deficiency can weaken the immune system. Doses vary with age, weight, skin tone and more — the best way to find your right dose is a blood test with your physician.

Keep moving — gently

Don't let cold, blustery weather keep you still, but favor movement that's kind to your joints: swim, walk, bike, dance or do yoga. Aim to raise your heart rate for 20 minutes, three times a week.

Rest and restore

Sleep is just as important as eating well and exercising — it's when the body detoxifies and regenerates. Unrelenting stress, like long stretches of insomnia, can weaken immunity. Find what works for you: meditation, restorative yoga, less screen time before bed, warm milk and honey, or a good book.

A thank you

A very special thanks to Phil's talented brother-in-law, Michael Weiner, for the beautiful wilderness photographs used throughout the site. Mike's collection can be viewed and purchased on Shutterfly.

View Michael Weiner Photography