Fighting the winter blues
- The winter season has some great things to offer: celebrating Christmas, drinking hot cocoa and playing in the snow. It can also have some downsides though. It seems like this winter has been especially difficult because of the frigid temperatures and extreme snowfall. Once the excitement of the holidays is over, the rest of the winter can seem to drag on.
In these long dark months, it’s common for people to start feeling depressed or blue. The days are short and the cold weather makes it difficult to enjoy being outside. People often feel sluggish or moody during the winter months for several reasons. We tend to consume higher calorie food, leaving out the fresh produce that’s more common in the summer. These things, coupled with the other stresses of life, can really give a person the winter blues. However, there are some simple things to combat the blues and put a spring back in your step.
The most important thing to boost your mood during the winter is to get sunlight. Being exposed to light keeps your circadian rhythm on track which keeps you awake during the day and helps you sleep at night.
If you’re not able to bundle up and spend time outside, there are artificial options to brighten your day. A light box is a lamp designed to mimic natural light. According to Mayo Clinic, spending thirty minutes in front of a light box first thing in the morning can significantly reduce the symptoms of seasonal depression. You can also consider changing out your regular light bulbs for something with a higher watt or blue tint.
Another important thing to prioritize during the winter is exercise. Being cooped up inside can make it more difficult to keep your body moving, but exercise is beneficial to boost your mood and keep healthy. A great way to break a sweat is to shovel snow, but if you’d rather stay indoors, there are other options to get moving. Look for a place in the community to walk or lift weights, invest in a treadmill or stationary bike or follow exercise videos found online.
No matter how you choose to move, Sonya Atkins, a nutritionist at the Backbone of Healthcare, recommends having accountability. “Find someone to work out with or tell someone what you’re doing so that they’ll ask about your progress,” she said. It also helps to have a goal to work towards. It takes discipline to implement consistent changes to your lifestyle and having a goal can give you the motivation you need to stay on track.
Atkins also emphasized the importance of nutrition in keeping healthy and happy. “Feelings of depression are a warning sign that your body isn’t operating correctly,” she explained. People are often missing key nutrients in their diet or consuming things that have a negative effect on the body. A deficiency of vitamins and minerals can lead to hormone imbalance and cause feelings of depression. Vitamin D and C are important to boost your immune system and improve your mood.
“The best way to get nutrition is from your food,” Atkins said. Eating foods in their whole and natural form is a great way to ensure your body is getting what it needs. The more cooking and processing that food goes through, the less nutrition it offers. It’s important to consume vegetables, proteins, fruits and good fats. “In the Midwest, people often lack good fats, like Omega 3s in their diet,” she explained. “Omega 3s are found in fish and nuts and we don’t have access to a lot of those around here.” If you’re not able to get nutrients directly from food, she recommends taking natural supplements to fill the gaps.
It’s also important to keep our bodies feeling good. Physical pain and discomfort can often have a negative effect on our mood. Shaley Miller is the owner and massage therapist of Relax and Revive
Massage Therapy. “Massage therapy encourages changes in the endocrine system in a positive way,” Miller explained. It can decrease cortisol, the stress hormone and increase oxytocin and serotonin to improve mood. It also increases circulation and boosts your body’s immune system. Adding essential oils or aromatherapy to a massage is another way to encourage positive changes in the body.
Another way to chase away the winter blues is to have social interaction. “It’s not enough to just be in a crowd of people,” Atkins explained. “We need to have friends and meaningful relationships.” Building those relationships can look different for everyone. Miller says having something to look forward to like a night out with friends is a great way to ward off the blues. A simple cup of coffee with a friend or fellowship with family can brighten your spirits.
The bleak landscape of snow and ice, the frigid temperatures and the shorter days can be a perfect recipe for the winter blues. However, there are simple ways to help improve your mood and start feeling better. Taking care of your body by exercising, eating right and eliminating pain is a great place to start. Adding meaningful social interactions can brighten your day and give you something to look forward to. The winter months can seem to drag on, but the sun will come out and spring will be here before we know it!