Beat the Winter Blues
I just got back from a week in Ormond Beach, Florida and came back to grey, wet skies in the beautiful Pacific Northwest. If you are lucky enough to live below the 34th latitude your risk for winter blues is less- but you can still be susceptible! Most of the population of the United States does NOT live below the 34th latitude- above this latitude is where your risk of Vitamin D deficiency dramatically increases. Between the lower levels of Vitamin D and less light per day and lower intensity, many people may not realize it but this can really affect your mood, lower your immune system, and contribute to weight gain and overall low energy levels. It is easy to say “just do the following steps” however, I know that isn’t really all that easy.
First of all- what are the “Winter Blues?”- Or more intense symptoms “Seasonal Affective Disorder”?
Individuals with seasonal affective disorder experience some of these symptoms:
- feeling irritable
- difficulty concentrating
- sleeping more than usual
- increased hunger, possibly with craving for carbohydrate-rich foods
- weight gain
- more difficulty getting along with other people, or withdrawing from social interactions
- a leaden, heavy feeling in the arms and legs
Here are a few tips to help you beat the “Winter Blues”
1. Lower/less light affects circadian rhythm. Circadian rhythm is the biological clock in which all living things that live more than 24 hours are attuned to. Plants, animals and even fungi have demonstrated their biological rhythm- The circadian rhythm dips and rises at different times of the day, so adults’ strongest sleep drive generally occurs between 2:00-4:00 am and in the afternoon between 1:00-3:00 pm, although there is some variation depending on whether you are a “morning person” or “evening person.
Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons — SAD begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer. Center for Environmental Therapeutics has a self-test (free and anonymous that can help you determine if you have seasonal affective disorder or the “blues” and what you can do about it. Light therapy also called a light box—for 30 minutes per day is as effective as antidepressant medication. Even if you don’t feel like you have SAD, winter blues can be disabling in themselves. The above website offers solutions to many different circadian rhythm disorders. It’s really worth your time to check them out!
2. Decrease simple carbohydrates. Your adrenals are already under enough stress given the less/lower light. Adding sugar to the mix only increases the anxiety and depression levels and destroys beneficial bacteria in the gut. (Remember your “feel good” chemicals are housed in the gut) Opt for protein rich foods that will maintain a healthy blood sugar level and add the extra calories usually needed during the winter.
3. Keep hydrated. During the cooler months we tend to forget our need to stay well hydrated. One cause of mild depression is caused by being dehydrated. Consuming two full glasses of filtered water with 2 teaspoons raw apple cider vinegar in the morning will help set the tone for the day and rehydrate your body. Remember to drink water throughout the day!
4. Socialize. It is very tempting when the weather is cold and wet/snowy to want to stay put. This is ok for a spell- but socialization is vital for mental health. If you are able to have people over or go to their house that is great. Head down to the library, ask a friend to meet for tea/coffee. Find a new activity. Volunteer. The point is that usually when you least want to do something is when you most need to.
5. Go for a walk. Your endorphins (feel good chemicals) are dramatically increased when you go for a walk. A 2005 study from Harvard University suggests walking fast for about 35 minutes a day five times a week or 60 minutes a day three times a week improved symptoms of mild to moderate depression. Exercising under bright lights may be even better for seasonal depression: A preliminary study found that exercise under bright light improved general mental health, social functioning, depressive symptoms, and vitality, while exercise in ordinary light improved vitality only. Exercise enhances the action of endorphins, chemicals that circulate throughout the body. Endorphins improve natural immunity and reduce the perception of pain.
6. Remember that winter is only one fourth of the year! There will be LIGHT (longer days) in a few short months!
References
http://www.health.harvard.edu/newsweek/Exercise-and-Depression-report-excerpt.htm
http://www.mentalhealthamerica.net/conditions/sad
This post is for educational purposes only and is not intended to diagnose or treat illness, consult with your primary care provider for your healthcare needs.