Got the Winter Blues? This Can Help.
Do you feel like you’ve got the winter blues? I grew up living in the Midwest states, so I’m quite used to this spell. As soon as that time change occurs, we instantly feel those blues taking over. Sure, we joke about it, but those short, cold, gray days with almost no sunshine have an effect on our well-being. There’s no doubt!
We tend to feel bored, restless and cranky. We tend to eat more, especially “comfort foods”, because this makes us feel less tense. We feel more sluggish, lethargic, and just plain want to hibernate! Medically, this is termed as Seasonal Affective Disorder, or SAD for short. It’s a type of seasonal depression. I, for one, feel like I easily fit into this. The fact is, sunlight is super important to our health. We know that it is the best source of vitamin D we can get, but the sun builds up serotonin levels in our bodies, making us feel good. Serotonin is the feel-good hormone, so when elevated, we feel so alive. Melatonin, however, is the hormone that makes us feel sleepy. Melatonin is activated when it’s dark out, telling our bodies it’s time to go to sleep. (This hormone is actually made in the morning with first light of the sun, but that’s for a different conversation.) See the connection?
It may be new for you to hear that, just like eating our food in rotation or during the right seasons, our activities during these short winter days should change to suit also. Chinese medicine tells us that climate and seasonal changes affect our health and bodies greatly, and we see this easily if we pay attention. Just as Spring hits, we start to feel the energetic slump slip away. Our moods shift as the days are longer. Summer-time is fun time and we are doing whatever we can outdoors. Our energy is exploding! The Fall comes, and we feel ourselves becoming more settled and calm. By the time winter is here, we start to seek an inner warmth and intuitive guidance. This is a great time for meditation and rest, and yes, eating well too.
Now, if we could only live our lives this way. How many of us keep to our routines and never change up our schedules during seasonal changes? I know how it is with kids and winter sports, work schedules and such. It may be very difficult to be able to switch it up. Here are some things I’m suggesting, that I like to do during these winter months.
Food, as in warm winter meals, of course, is just perfect during this time. I tend to bake more meals and eat more soups. Keep it warm. Though I still have green salads, too many raw foods and cold foods cause more stress on your body during this time. You can lightly sauté raw foods like spinach and other veggies. Also, I try to eat a bigger lunch than dinner. Foods higher in Omega-3 fatty acids help to fight off depression, like salmon or fish, olive or flaxseed oil and grass-fed meats. Vitamin D foods such as eggs, mushrooms, yogurt or tuna are great to eat. You may also want to take a vitamin D3 supplement. (I take 10,000 IU’s a day.) You may find yourself craving carbs and sugars. That’s because these foods help to raise serotonin levels and our bodies know what it needs. Make swaps like cauliflower mashed no-tatoes for potatoes, and sugar-free treats made with stevia, monk fruit or swerve. (Be sure to check out my Recipes page.) And, guess what? Veggies and some fruits are carbohydrate foods that don’t spike your insulin! (Most fruits greatly impact our blood sugar levels so be careful here when eating fruits, especially out of season.)
Sleep. Need I say more? We just need more of it all the way around. Try to go to bed earlier, even if you don’t fall asleep as quickly. Just the mere act of resting will be more beneficial. This may be a good time to wind down with calming music or a meditation practice. This is something the kids can get in the habit of as well. Check out my Senses Countdown to Better Sleep blog. Bio hacking your sleep may require us to take some short naps if we can throughout the day to make up some of this sleep time.
Activities may help, especially if cabin fever sets in. Clean out cabinets, clear closets and declutter your rooms. Organize your belongings. This can be very calming. Do winter activities outside when you can, or just merely step outside and look toward the sun for ten minutes, if it’s not too cold. Plan a snow day and warm up with my Healthy Hot Cocoa! Open the windows, play some music and dance around the room. Working out releases endorphins and reduces cortisol, which makes us feel happy and less stressed. Enjoy some hot tea, snuggle up with Fido and read a good book. Get those essential oils diffusing!
For those who suffer greatly during this time with no relief, seek the advice of your doctor. As I have written in my book, Changing the Generations, having informed conventional care is important to our well-being. There are some great natural things they can prescribe like full-spectrum lighting, red light therapy, etc.
By making some adjustments during these darker months, I hope you can tolerate the winter blues easier, if not say good-bye to it all-together and move to a warmer climate! (Ahhhh, the beach would be so nice right now.) And remember, Spring is coming….soon.
©
I am not a doctor, a chemist, nor a dermatologist. I am only a mom, sharing my opinion of life experiences and what I was taught in the AFPA certification program, who wants to provide a more natural and healthy lifestyle for my family and others. The information contained on the Honey Hill Naturals or blog websites is provided for informational purposes only, and is not meant to substitute for the advice provided by your doctor or other qualified health care practitioner. The information available on or through the Honey Hill Naturals newsletters, or (including, but not limited to, information that may be provided by writers, editors, healthcare and/or nutrition professionals employed by, or contracting with, Honey Hill Naturals and / or their associates), is not intended to diagnose or treat any disease or prescribe medication. Information and statements regarding dietary supplements or ailments on any of the above sites or newsletters, may not have been evaluated by the Food and Drug Administration (FDA) in the United States of America.