5 Ways to Naturally Fight Off the Winter Blues
Cold weather, dark days, and sad thoughts: the unfortunate trifecta of the winter blues. If you feel that the winter months make you fatigued, lonely, or unmotivated, you are not alone. The winter blues are quite common, but if feelings of sadness and depression during the colder months begin to affect your everyday life, you may have Seasonal Affective Disorder (SAD). SAD affects 5% of the U.S. population, mostly women, and it is best to consult with your doctor on next steps.
While you cannot control the weather outside, you can instill some beneficial wellness habits that naturally fight off the winter blues.
How to Beat Seasonal Depression Naturally
1. Follow a Proper Sleep Schedule
A consistent sleep schedule will help your body regulate hormones and promote overall well-being, keeping your body properly energized and the winter blues at bay. Give your body rest by creating a sleep schedule routine. In the morning, set an alarm. The early morning darkness may mess with your circadian rhythm, a.k.a. your internal clock. As tempting as it can be to stay in bed on a cold winter morning, it is crucial to get up and get moving. By making yourself wake up at the same time every morning, you regulate your circadian rhythm and over time, it will be less of a struggle to get up.
A good morning routine starts with the evening prior. Go to bed at the same time every night to ensure that you get at least 6 to 9 hours of sleep. An evening routine full of specific rituals will signal to your brain that it’s time to wind down before getting into bed. One of the best things to do in the evening is to limit screen time. While it can be tempting to continuously scroll on your phone in bed, cutting the blue light exposure will give your eyes some much needed rest. Making a hot cup of non-caffeinated tea or lighting some candles are also great ways to create a cozy environment and let your body know that you’ll be sleeping soon.
2. Maintain Healthy Vitamin D Levels
Almost half of Americans are deficient in vitamin D, the vitamin that helps with calcium absorption, bone health, and immune function. Low levels of vitamin D are associated with cardiovascular disease, diabetes, autoimmune diseases, and depression.
Ward off the feelings of the winter blues with a healthy dose of vitamin D. Humans get vitamin D3 from the sun. Getting in a daily walk in the sun can increase your levels of vitamin D. There are certain foods high in vitamin D as well, including fatty fish such as salmon or tuna.
If you live in a place with limited sunlight, make sure your levels of vitamin D are adequate. A supplement is a beneficial way to get your daily dose of vitamin D. Many supplements on the market are processed with unnecessary artificial ingredients and fillers. Our Sol Food (plant-based Vitamin D tablets) are USDA certified organic and made from lichen, a plant species, making them vegan-friendly too. Each tablet contains 2,000 IU of vitamin D3. It also includes organic sunflower lecithin, which aids in absorption of vitamin D.
3. Exercise to Boost Endorphins
Endorphins are your feel-good neurotransmitters. They alleviate pain, increase pleasure, and reduce stress, depression, and anxiety. In the winter months, endorphins can help ward off feelings of seasonal sadness. One of the easiest ways to increase your endorphins and boost your mood is through exercise.
Some examples of endorphin-boosting workouts include running, boxing, and high-intensity interval training (HIIT). Low-impact exercises include walking, dancing, and yoga. Studies have found that both high-intensity and low-impact workouts are effective in decreasing feelings associated with depression.
4. Focus on Gut Health to Increase Serotonin
Gut check – over 90% of your serotonin is produced by your gut bacteria. Serotonin plays an important role in mood regulation and emotions. Eating a balanced, nutrient-dense diet with whole foods and limited processed sugar balances your gut’s microbiome. Diversify the food you consume – eat an array of foods, vegetables, proteins, and healthy fats.
Probiotics and prebiotics are a mix of good bacteria that keep you healthy and your body working. Our Trust Your Gut Probiotic and Prebiotic contains 16 billion probiotics, made up of six different strains. We created this product for optimal health benefits including digestive health, immune function, mood balance, hair and skin health, and pathogen fighting support. Your gut microbiome will thank you.
5. Journal About Your Feelings
Get those depressive thoughts out of your mind and onto a piece of paper. Journaling helps reduce your stress and anxiety through processing your emotions. Winter can be isolating, leaving you alone with your thoughts. By identifying and writing down negative thought patterns, you can begin to work through them.
There is no “right” time of day to journal. The Artist’s Way by Julia Cameron describes a method of writing three pages in a stream of consciousness every morning. Or perhaps you would prefer to write down your thoughts before bed as part of your evening routine. Journaling clears and calms the mind, keeping feelings of winter blues at bay.
What are some ways you take care of your mental and physical health in the winter?