ESPWhen winter comes, the cold and dark evenings can significantly throw off our internal rhythm. This disruption can lead to seasonal affective disorder (SAD) or the “winter blues.” Some common symptoms can be mood changes, depression, lethargy, sleep disturbances, weight gain, anxiety, and social withdrawal. Check out these tips to help put some “spring” into your step.
• Light therapy: When winter weather prevents you from getting outside in the sun, a light therapy box is a great way to mimic natural sunlight and reset the body’s waking/sleeping clock. Increasing your light exposure this way can also increase mood-boosting serotonin and other neurotransmitters.
• Healthy fats: Increasing your intake of omega-3 fatty acids can help reduce symptoms of depression. Mackerel, salmon and sardines are rich in omega-3, while walnuts, chia, flax and hemp are also good sources. You can also complement your dietary efforts with a 1,000 mg omega-3 fish or cod liver oil supplement.
• Vitamin D: Deficiency in vitamin D is almost inevitable during the winter, and some physicians recommend supplementing with 2,000 IU or more to maintain sufficient levels through the season. Ask your doctor to measure your levels if that hasn’t already been done.
• De-stress: Chronic stress is prevalent in our society today, yet it is associated with many negative health outcomes. Try less multitasking and avoid rushing. By slowing down and being present in the moment we can turn up our relaxation response. Mindfulness practices like deep breathing and meditation can be powerful anti-depression tools and take just five minutes of your day. If you need help getting started, there are several mindfulness apps to choose from.
