Beat the winter blues with these tips

The winter blues can turn even the sunniest disposition frosty, with people of all ages dealing with seasonal affective disorder (SAD) each winter. If the darker, colder days are getting you down, these natural options can help you overcome the winter blues and start feeling like yourself again.



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Exercise

Research shows that breaking a sweat and getting your heart pumping is one of the best ways to beat depression, and that goes for the winter blues as well. Just 30 to 60 minutes daily is all it takes.



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Vitamin D

If the lack of daylight is contributing to your winter blues, supplementing with vitamin D can help. While 20 minutes of direct sunlight provides the best benefits, it can be hard to come by during the long, dark days of winter. Supplementing with up to 1,000 IU of vitamin D daily is another option.



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Embrace hygge

You’d think that Scandinavian countries would have high rates of people suffering with winter blues, given their long, cold, dark winters. But, rather than lament their bleak winters, they embrace them through the concept of hygge (pronounced “hoo-gah”). In a nutshell, the philosophy encourages people to embrace winter as a time to slow down. People find ways to enjoy being at home, such as reading books and spending time inside with friends and family.



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Eat a balanced diet

Eating a balanced diet consisting of complex carbohydrates and protein helps to stabilize blood sugars, improving your mood and cutting down on winter blues.



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Up your omega-3s

Studies have shown that a diet rich in omega-3s can help regulate mood and boost brain health. Consuming fatty fish such as salmon and supplementing with omega-3 capsules can help fend off the winter blues.



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Light therapy

Light boxes mimic natural daylight, and can help reduce the effects of the winter blues. Many pharmacies and big box stores now carry light boxes, making it easier than ever to help tackle the effects of SAD.



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Sleep

Getting enough shut-eye is crucial to mood regulation. As much as possible, try going to sleep and waking up around the same time each day in order to help maintain a routine and keep the winter blues at bay.



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B vitamins

Having enough B vitamins in your system helps with converting dietary proteins into the neurotransmitters (serotonin, dopamine, etc.) needed for mood and energy. They’ve also been shown to improve your stress response and help boost energy levels. You can supplement with a B-complex, or increase your intake of foods like beef, poultry, organ meats, whole grains, potatoes, bananas, lentils, beans, and dark leafy vegetables.



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Play cheerful music

A 2013 study conducted by the University of Missouri found that listening to upbeat or cheery music can significantly improve a person’s mood in both the short and long term, so go ahead and turn up your favourite tunes.



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Cook comforting foods

While eating a healthful diet can help offset the winter blues, so can indulging—in moderation, of course—in your favourite comfort foods. A warm bowl of stew or a cheesy pasta dish will not only soothe the soul, but will make your home smell amazing.



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Ditch the alcohol

The dark and the cold might leave you wanting to reach for a bottle of something strong, but alcohol is actually a depressant and won’t help your winter blues. Instead, sip on water or herbal tea to help you stay hydrated and happy.



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Find an activity you love

Winter is the perfect time to sign up for that art class you’ve had your eye on, or maybe you’ve always wanted to learn how to play a musical instrument. Having something to look forward to on a regular basis (and that gets you out of the house) can help lift your spirits.



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Connect with people (virtually)

With the cold temperatures and early sunsets, winter can be isolating—forcing people to stay indoors more than they might otherwise. Making sure to stay connected with friends and family is a good way to lift your spirits during these dreary days.



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Laugh

Laughter is the best medicine for a lot of things, including the winter blues. Not only can it help to lighten your mood, but regular laughter actually decreases stress hormones. Get your giggles on by watching a funny movie, playing a board game, or give a laughter yoga class a whirl.



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Medidate

Research suggests that practising meditation stimulates the release of the hormone melatonin, which allows the body and mind to relax. Regular meditation has also been shown to lead to increased activity in parts of the brain associated with happiness, and decreased activity in regions linked to stress.



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Stay warm

It’s no secret that feeling chilled can make you feel depressed, which is why health professionals suggest staying warm as one way to help beat the winter blues. Put on your favourite cosy sweater, enjoy a hot cup of tea, or try a hot yoga class.



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Treat yo’self

Plan ahead with some special activities for yourself for when the winter blues hit. Research shows that simply having something to look forward to can help to improve mood.



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Make a list

Make a list of all the things you love about winter. If you really don’t like anything, think of special and unique things that only happen during the winter season. Hot cocoa tastes better, Santa visits, and people are generally in merry spirits during this time of year. Look at your list when you start feeling down about the weather.



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Seek professional help

If natural methods aren’t working and you’re still finding yourself suffering from the winter blues, a visit with a healthcare professional might be in order. Doctors can run tests to ensure your hormone and nutrient levels are within a healthy range, and prescribe medications or therapy that can help you overcome the winter blues.



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