Beat the winter blues
January can be a time of excitement about the upcoming year, but for some, the post-holiday period, cooler weather, and shorter daylight hours can result in the winter blues. Dash the blues with the suggestions below.
Devon Nelson, Family Nurse Practitioner at Big Life Integrative Health, stated, “Vitamin D is a great mood booster during the winter as many of us cannot get the 15 minutes of exposed morning light that we need to make enough Vitamin D. It alone can help decrease anxiety and improve overall mood.” Have your vitamin D levels checked to determine if you are deficient.
“Light over all is so important for mood,” Devon added. Bring in as much light as possible by opening the curtains and turning lights on. Work near a window and get outside on a bright sunny day. The Mayo Clinic recommends light box therapy or a dawn simulator alarm clock for those who need an extra boost of serotonin.
“Exercise is important because of the increase in natural endorphins; it can help improve coping during times of increased stress,” Devon stated. Meet friends for a walk for exercise and to maintain social connections. The Mayo Clinic states, “Engaging with friends, staying in a routine, and being active at home and outside of the home are essential.”
Mood-boosting foods include fatty fish such as salmon, mackerel and sardines, nuts, seeds, fruits like berries and bananas, vegetables, especially leafy greens and sweet potatoes, whole grains, and dark chocolate. These foods are rich in nutrients such as omega-3 fatty acids, B vitamins, antioxidants, and magnesium, which help support brain health and improve neurotransmitter function to boost your mood.
Healthline.com recommends boosting the immune system to stay healthy and happy through the winter. Enjoy citrus fruits and red bell peppers, which bump up the vitamin C. Lightly steamed broccoli and spinach are supercharged with vitamins and minerals. Use garlic, ginger and turmeric liberally and creatively. Sip green tea or broth to support the immune system.
While these food and lifestyle suggestions are key to boosting mood and immunity, they cannot replace medical treatment if symptoms are more severe. Seasonal affective disorder, or SAD, is not simply a case of the winter blues, a condition that is milder and common. SAD symptoms are severe enough to make it difficult to function in social, work and home environments and should be treated by a medical professional.
One way to beat the winter blues is to get outside on a sunny day. Steve Nicklanovich and Roxie are walking in their HOA2 neighborhood.
Article and photo by Lisa Nicklanovich
