4 Ways to Combat 'Winter Blues'
It’s not winter just yet, but the days are cold and it gets dark early which is when many people start to feel the “winter blues.”
Winter blues (the general term) or even a medical diagnosis of SAD (seasonal affective disorder) can cause fatigue, sleep changes, mood changes, trouble concentrating, lack of interest in usual activities.
Winter blues are triggered by shorter days so less exposure to sunlight which throws off the body’s circadian rhythm.
Try these tips this year to help combat your “winter blues” feelings:
Exercise: No, of course we don’t want to exercise when we are low on energy and feeling tired BUT even just committing to 10 minutes of intentional movement could help get those endorphins flowing & boost your mood.
Good Mood Foods: Winter blues may lead to increased cravings of sugary foods & refined carbs. Try and limit these or swap them out for whole food nutrition that will fuel your body much better. Increase foods with good mood nutrients like magnesium and omega-3’s - leafy greens, salmon, nuts/seeds, whole grains
Vitamin D: Recent studies show restoring vitamin D levels show significant improvement of depressive symptoms
Light therapy: Sit in front of a light therapy box/lamp for an 30 minutes to an hour each morning. Recent studies have shown improvement in depressive symptoms when light therapy is used daily during winter season. Check it out below!
This is not to replace any medical advice. Please consult your doctor first!
References:
Martensson B, et al. Bright white light therapy in depression: A critical review of the evidence. Journal of Affective Disorders. 2015;182:1
Avery D. Seasonal affective disorder: Treatment. http://www.uptodate.com/home. Accessed Feb. 8, 2016
Gloth FM 3rd, Alam W, Hollis B. Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. J Nutr Health Aging. 1999;3(1):5-7. PMID: 10888476.