The Best Winter Self-Care Rituals for Families Before the New Year at Adjustology in Scottsdale

Dec 2

Winter in Scottsdale is why we endure 110+ degree summers—because October through May brings out the best weather in Arizona. This beautiful season is perfect for families to focus on wellness, self-care, and chiropractic health. At Adjustology Holistic Family Chiropractic in Scottsdale, we recommend simple, effective practices to help your family feel its best before the New Year.

1. Weekly Chiropractic Adjustments for Whole-Family Wellness

Why it matters: Weekly adjustments help manage symptoms, reduce stress, improve posture, decrease pain, boost immunity, enhance sleep, aid digestion, and even help with behavior challenges.
Beyond the basics: Regular adjustments support the nervous system, helping your body function at its best.
Making it a family routine ensures that both adults and kids can thrive physically, mentally, and emotionally.

2. Create a Mindful Morning Routine

Limit phone use during the first hour after waking.
Incorporate movement: Take a gentle walk, do yoga, or simple stretches.
Breathing exercises to reduce stress.
Self-care rituals: Skin care routine, added electrolytes, or lemon water to start the day.
Never have caffeine/coffee on an empty stomach—try including protein, fat, and carbs with each meal.
Get morning sunlight to support your circadian rhythm and improve sleep quality.

3. Nutrition for Winter Wellness

Focus on probiotic foods like kimchi, Greek yogurt, sauerkraut, kombucha, kefir, sourdough, and pickles to support a healthy gut
Include warm, nutrient-rich meals like soups, roasted vegetables, and citrus fruits.
Stay hydrated, even in cooler months—this supports joint and spinal health, boosts energy, and helps your body feel its best.

4. Prioritize Family Movement

Take advantage of Scottsdale’s mild winter for daily movement to help manage stress and offset holiday eating.
Local activities: holiday markets, farmers markets, city hikes (like Camelback, Tom’s Thumb, Piestewa Peak, South Mountain), biking, outdoor yoga, or family nature walks.
Day trips: Sedona or Flagstaff offer hiking, skiing, and breathtaking views for fresh air and family adventure.

5. Improve Sleep and Evening Routine

Use blue light blockers during nightly screen time.
Gentle stretching and deep breathing exercises before bed.
Maintain a consistent bedtime routine.
Limit screens and focus on activities that promote relaxation.
Quality sleep supports spinal alignment, immunity, and overall wellness.

6. Manage Stress Without Overdoing It

Maintain boundaries—say yes only to what aligns with you and your family.
Encourage family gratitude practices or journaling.
Use foam rollers, box breathing, daily movement, or essential oils for stress relief.
Keep your night time rituals simple + consistent to support emotional and physical health.