Winter can be challenging, especially if you live in a northern climate. The season can seem endless with its icy grip and short days. It can leave you with low energy, craving carbs, and counting the days until spring arrives. What can you do to avoid seasonal depression?
Seasonal Depression Relief
One of the best ways to get some relief from seasonal depression is to just get away to a place where it’s sunny and warm. If you can’t cast your worries to the trade winds, there are – fortunately – other effective ways to deal with Old Man Winter. Here are several:
Shine a Light
Shortening of daylight hours and lack of sunlight during winter months means we’re exposed to less full spectrum light. That can lower the body’s serotonin, a chemical our brain produces naturally that regulates mood, appetite, and sleep.
So get outdoors for at least 15 minutes a day to soak up the daylight. Anytime you can bring the sun inside is good, too. Sit near a window or use interior lighting that mimics natural outdoor light.
Watch Those Carbs
During the winter it’s all too easy to gain weight so consume simple carbohydrates in moderation. You know, the ones that quickly raise blood sugar and insulin levels, then leave you feeling tired.
Those include starchy, white foods like rice and bread. Same thing for cookies, ice cream, table sugar, and soft drinks.
Go for healthy complex carbohydrates instead. These get digested slowly, are rich in fibre, vitamins, and minerals. Vegetables, beans, lentils, and fruit are some of the best. Vitamins and protein (beans, peas, nuts, seeds, meat) help avoid the risk of serotonin deficiency.
Boost Vitamin D
Vitamin D helps the body maintain higher levels of serotonin during the winter. While there are limited foods that contain the vitamin (egg yolks, salmon and sardines, cow’s milk), the most efficient way to get it is from supplements.
Health Canada recommends that men and women over age 50 take a minimum daily vitamin D supplement of 400 IU. You can also build up your body’s fall store of vitamin D with more exposure to the summer sun.
Fawlty Towers: Basil attacks his car
Move Your Body
Exercise in itself won’t cure your winter blues but it can help alleviate the symptoms. Not only will a good workout help keep you trim and healthy, it’ll elevate your mood and relieve stress as it releases feel-good endorphins.
Even taking a brisk walk in the morning or at mid-day can be an effective treatment. In short, make it part of your daily routine.
Get Proper Sleep
When you’re suffering from seasonal depression, low energy can make you feel like you’re treading through deep snow. Lethargy can really mess up your sleep cycle and prevent you from getting proper rest.
Try to avoid too much caffeine because it suppresses serotonin production. Aim for 7-8 hours a night and make sure your sleep and wake times are consistent. More sleep than you need can just make you tired, but a nap at the right time can be restorative.
Stay Socially Active
Friends, family, co-workers, and neighbours can offer invaluable support when you’re feeling out of sorts because of the climate. There’s any number of activities to get involved with, too.
Take advantage of community events, volunteer for a worthy cause, or even start a book club. Whatever you do, make it fun. Laughter really can be the best medicine.
Rock Your (Winter) Blues
The winter may seem long and dark but there is light at the end of the tunnel – and even sooner when you try these tips for seasonal depression.
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• Why We Can Feel Uneasy After Christmas
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