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Debunking Common Winter Wellness Myths Don’t Let the Cold Fool You
(906) 563-5871 FoundationsMed.com
JANUARY 2026
“Cold weather makes you sick. You don’t need to drink as much water when it’s this chilly outside. Exercise is less effective in the winter.”
“Winter means cold winds and
We’ve probably all heard cold-weather claims like these a dozen times, especially when Michigan’s deep freeze rolls in. But winter isn’t the enemy of your health, and wellness doesn’t hit pause just because the temperature has changed. Staying healthy is about consistency and following science- backed habits, such as getting enough sleep, maintaining proper hydration, eating a clean diet, and engaging in regular exercise. Many common winter wellness “wisdoms” are myths, and the real keys to a healthy season are not much different from those for the rest of the year. Let’s bust these misconceptions and explore what you can do this winter to stay strong and healthy. Myth: Cold weather causes illness. We were all probably not allowed to leave the house in the winter until we bundled up to prevent catching a cold in the frosty air. Though the myth that cold temperatures lead to colds, flus, and other seasonal illnesses has been around for quite some time, the weather alone won’t make you sick. The cold creates conditions that facilitate the spread of common seasonal viruses. Your immune system may dip a little because there is less sunlight and exposure to vitamin D. People also tend to spend more time indoors during the winter, where germs can naturally pass from one person to another in close proximity. Don’t skip bundling up, and make sure you are eating a nutritious diet. Myth: Exercise is less effective in the winter. Our fitness routines may feel like they hit a standstill in the colder months, but it’s usually a mental block more than anything else. Exercise feels harder in winter because we have less energy, the days are shorter, and it takes longer for our muscles to warm up. But winter workouts have benefits you won’t find in the summer. The cold weather can improve your endurance and lead to a higher calorie burn as your body puts in extra effort to
shorter days, but staying healthy is still about science- backed, consistent habits rather than the weather itself.”
maintain its temperature. Additionally, your heart doesn’t have to work as hard, and you sweat less in the cold, making your exercises more efficient. Consistency is really what matters most in a balanced and effective physical routine. Myth: Hydration and sunscreen don’t matter when it’s cold. Even though the sunshine isn’t as continuous or bright during the cold months, it can still cause damage. Snow actually reflects up to 80% of UV rays, so you still need to wear SPF daily to protect your skin from exposure. You also need to continue drinking the proper amount of water, because cold weather can dehydrate you as much as the heat can. In fact, icy winds and indoor heating or dehumidifiers can cause your body to dry out more than usual. Myth: Winter aches and pains are just part of the season. If you have any joint problems or chronic pain conditions, you may feel them more in the winter. But, these aches and soreness aren’t something you just have to weather and deal with. Colder temperatures decrease your circulation, reducing blood flow and causing joints to feel stiff or hurt. Changes in pressure can cause the tissues around your joints to expand, leading to discomfort. Regenerative treatments, such as stem cell injections or platelet-rich plasma (PRP), can provide an even greater boost of relief. They use your body’s natural healing properties to address the inflammation behind your pain. Winter means cold winds and shorter days, but staying healthy is still about science-backed, consistent habits rather than the weather itself. No matter how chilly it may feel, Foundations Health & Physical Medicine is here to support you on your wellness journey.
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1 (906) 563-5871 | FoundationsMed.com —Dr. Dennis Murvich
3 Daily Habits That Will Transform Your 2026 As we enter another new year, there’s no better time to adjust your daily habits to help you become the healthiest version of yourself mentally and physically. Here are three strategies you can incorporate into your New Year’s expectations and resolutions that will help ensure 2026 is your healthiest year yet! ample time in the morning to take care of yourself and some simple chores. Make your bed, have a glass of water, take good care of your hygiene, eat something, and incorporate some movement into your mornings. It will be hard initially, but you’ll feel the benefits within a few weeks.
Start every day strong. Many Americans fall into the same routines year after year, and most are dangerous for their overall well-being. They stay up too late, wake up to an alarm a few hours later, scramble to get ready, and jump in the car as soon as possible to get to work. Your morning routine sets the tone for your day. If you’re in a hurry every morning, you will feel rushed and exhausted. Give yourself
Diet and exercise matter. This is probably not news to you, but we can’t downplay the importance of diet and exercise. Listen to your body; it will tell you what it needs. Many people fall into the trap of overeating without realizing it or starving themselves when they want to lose weight, but this won’t make them feel good. Eat when your body tells you to, stick to a healthy diet, and find time for exercise. You need to find ways to motivate yourself, especially when you want to stay in bed and stick to comfort foods. Your body will thank you. Drink more water. How much water do you drink each day? The U.S. National Academies of Sciences, Engineering, and Medicine determined that men should drink about 15.5 cups of fluids daily and women should drink 11.5 cups. If you aren’t hitting these numbers, it’s time to adjust. Start and finish each day with a glass of water. Walk around with a refillable bottle. Staying hydrated will help your body function much better.
SAY GOODBYE TO STIFFNESS RESTORE JOINT MOBILITY WITH REGENERATIVE MEDICINE
Years of daily activity, sports, or even the wear and tear of life can leave your joints feeling achy, stiff, or sore, especially when winter arrives. Regenerative medicine offers a proactive approach to supporting joint health by targeting the underlying stress rather than just masking symptoms. Innovative treatments, such as joint injections, can help restore mobility and alleviate pain, allowing you to return to living life to the fullest. Causes of Joint Inflammation Joint pain is one of the most common problem areas for adults, and it can happen over time for many reasons. As we age, the cartilage that cushions our joints can begin to weaken, potentially leading to common degenerative inflammatory conditions, such as osteoarthritis. Past injuries, like severe sprains and strains, can also cause the joints to become inflamed. Simple overexertion in daily tasks or sports can lead to long-term joint issues if left untreated. Stem Cell and PRP Injections Joint injections are minimally invasive procedures that can target affected areas directly. These treatments often utilize regenerative substances, such as stem cells or platelet-rich plasma (PRP), to target the source of joint pain. PRP is made from the platelets in your own blood that help promote healing in the joints. Stem cells can actually replace, repair, or renew damaged cells
and tissue. Regenerative treatments like these work with your body to produce and release the optimal combination of growth factors, promoting the healing of joints that have been damaged over time. Is it right for you? Regenerative joint treatments are less invasive than major surgeries, making them a safe choice for many. They can be invaluable for athletes and individuals with severe joint damage or conditions such as arthritis. If you are dealing with chronic joint pain and physical therapy or traditional medicine alone isn’t providing relief, you may be a good candidate for regenerative injections. Don’t let joint pain slow you down this winter. At Foundations Health & Physical Medicine, we can help you restore your mobility and return to the activities you love. Contact us for a consultation.
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Published by Newsletter Pro | NewsletterPro.com
SLOW COOKER BIRRIA TACOS Ingredients
JODI’S PT CORNER
Kickstart the New Year: Simple PT Exercises to Stay Active
• 3 dried guajillo chiles • 2 dried ancho chiles • 1 medium onion, chopped • 4 garlic cloves • 1 (14.5-oz) can diced tomatoes • 3 lbs beef chuck roast • 2 cups beef broth • 2 tbsp apple cider vinegar
• 1 tbsp dried oregano • 2 tsp ground cumin • 2 bay leaves • 1 tsp salt • Pepper, to taste • Corn tortillas • Fresh cilantro and diced onion for garnish
The start of the new year is a great time to focus on
moving safely and building strength at your own pace. You don’t need a new gym membership to meet your health and fitness goals in 2026. Small, consistent exercises can make a big difference in managing pain,
Directions 1. Soak dried chiles in hot water for 15 minutes. 2. Process chiles, onion, garlic, and tomatoes in a blender until smooth. 3. Place beef in a slow cooker and pour the chili mixture over it. 4. Add beef broth, vinegar, oregano, cumin, bay leaves, salt, and pepper. 5. Cook on low for 8–10 hours or until the beef is tender. 6. Shred the beef using forks, then mix back into the sauce. 7. Fry tortillas in oil until crispy, then assemble tacos as desired.
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improving mobility, and regaining confidence in everyday activities.
Inspired by SimpleWhisk.com
Warm Up, Win Big Start every session with a 5–10-minute warm-up of dynamic stretches. These moves
help prepare your muscles and joints for action, so you don’t injure yourself. Leg swings, where you stand on one leg and swing the other forward and backward, will loosen your hips and hamstrings. You can extend your arms to the sides and make small circles to warm up your shoulders and increase mobility. Engage your core and spine by standing with your feet shoulder-width apart and your hands on your hips, then rotate your torso from left to right. Build Power, Boost Balance Simple moves can still pack a punch when building your strength and improving balance. To do bodyweight squats, start by standing with your feet hip-width apart and your back straight. Lower your body by hinging at the hips and knees until your thighs are parallel to the floor. Then stand, following the same motion path, and repeat. You could also try glute bridges by lying on your back with your knees bent and your feet flat on the floor. With your arms at your side, tighten your core and squeeze your glutes as you slowly raise your hips. Continue until your hips, lower back, and glutes form a straight line with your shoulders, and then slowly lower yourself back down. Stride Forward, Feel Strong Walking is surprisingly beneficial for your cardiovascular health, blood pressure, and overall well-being. Even just 30 minutes of daily strolling can help boost your energy, strengthen your muscles and bones, and improve your balance. You can also add an extra workout for your quads by taking the stairs instead of an elevator.
TESTIMONIAL “I always receive the best care here, and actually look forward to my visits. The staff is amazing, especially Jodi, Dr. Murvich, and Jen. They always make me feel comfortable and supported. I truly can’t thank them enough for helping me through my medical issues in every way they can. Definitely recommend coming here!” —Silvyr Sisiam
For more tips to stay on track with your PT and maximize your wellness journey, check out next month’s Jodi’s PT Corner.
3 (906) 563-5871 | FoundationsMed.com
The biggest compliment you can give us is trusting us enough to care for your friends, relatives, and coworkers. The majority of our new patients come from folks just like you, so please accept our HUGE THANK YOU! WOW, THANKS FOR ALL THE REFERRALS!
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415 W US Highway 2, Ste. 2 Norway, MI 49870 (906) 563-5871 | FoundationsMed.com
INSIDE
How to Stay Strong Through Winter
Make 2026 Your Healthiest Year Yet Repair Your Joints From Within
Jodi’s PT Corner Slow Cooker Birria Tacos
Your Guide to the Great Barrier Reef’s Most Epic Experiences
Swim With Turtles, Whales, and Wonder at the Great Barrier Reef Uncover the Magic of Australia’s Living Wonder
If you’ve ever dreamed of exploring a place so vast it dwarfs entire countries, Australia’s Great Barrier Reef should be at the top of your bucket list. Stretching over 1,400 miles along the eastern coastline, this paradise is larger than the United Kingdom, Switzerland, Belgium, and the Netherlands combined! The Great Barrier Reef is home to dazzling coral gardens, colorful fish, giant clams, and six of the seven known marine turtle species. From snorkelers to skydivers, the Reef offers something unforgettable for every kind of adventurer. Underwater, the options are endless. Lizard Island is a snorkeler’s paradise where you can float above giant clam beds and glide alongside green turtles. Divers flock to Cod
superyacht. For a show-stopping perspective, consider a scenic helicopter transfer to the Outer Reef. From the air, the patterns of coral, tiny secluded islands, and endless shades of blue make it clear just how massive this natural wonder truly is. For a once-in-a-lifetime adventure, the Reefsleep Experience takes you to Hardy Reef after day-trippers have left. Snorkel, dive, or relax on the Reefworld platform, then enjoy a barbecue as the sun sets. When night falls, snuggle into your floating tent under the stars or take a night dive to see the reef glow in a completely different light.
Thrill-seekers, take note: Mission Beach offers a jaw-dropping skydiving experience over the reef and surrounding rainforest, plunging from 15,000 feet with expert guides to ensure an unforgettable ride.
Hole for an up-close look at the Reef’s most famous marine residents, while those craving a more remote experience can hop aboard a dive ship to explore untouched corners teeming with biodiversity.
No matter how you experience it (by snorkel, yacht, helicopter, or parachute), the Great Barrier Reef is an adventure that promises awe, excitement, and memories you’ll treasure forever.
Prefer to keep your head dry? The 74 tropical Whitsunday Islands are perfect for cruising, whether on a bareboat charter or a luxury
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