Although it is never exactly an invitation, once again, winter is here. And as we begin the usual trudging around, slumped in heavy coats and hats, the entire world has a way of seeming colder and darker.
According to the American Psychiatric Association, about 5% of adults in the U.S. suffer from Seasonal Affective Disorder (SAD), a form of depression that usually affects individuals from mid to late fall through early spring. But during this time of year, many of us feel tired, sluggish and have a tendency to lose interest in things.
It is also a time when tedious self-help articles are published in order to prepare us for the unavoidable “winter blues.” Surely, we sometimes have a bit of trouble remembering how to make it feel less of an uphill battle, but sifting through tons of facts and advice—especially at a time when our motivation might be waning—can be just as tiring.
Clinicians say that if you’re experiencing symptoms of depression, then you should immediately consult with a licensed medical professional for diagnosis and treatment. But if only a little nudging is in order right now, then these five quick and easy ways to avoid lethargy this winter will certainly come in handy.
Get Adequate Light in the Morning
While winter’s darker, shorter days can generally make it difficult to get enough light, exposure to morning light specifically is great for the body’s circadian rhythms. It keeps our bodies synchronized because it triggers an increase in hormones like dopamine and cortisol that assist with maintaining a positive mood, energy and focus, and bolstering our immune systems. Without it, our health may suffer, so if getting enough natural light is a challenge, then incorporating the use of phototherapy (also known as light therapy, which is available in box and lamp styles) can offer similar benefits. Doctors suggest using it as a light source at your work desk or during personal care tasks such as applying makeup.
Do Your Body Good With Vitamin D
Regardless of whether the darker seasons prevent us from naturally absorbing enough healthy sunlight or if we are steering clear of it in order to preserve ourselves from harmful ultraviolet rays, it can lead to a vitamin D deficiency that triggers fatigue, low mood hormone imbalance and compromised immunity.
Doctors at the Mayo Clinic say the time between September and April is when we should all supplement with vitamin D, as it regulates many critical cellular functions in our bodies that reduce inflammation and infection and support mood elevation. It is available in various forms that include capsules, sprays and powdered supplements, but they highly recommend first consulting with a doctor for accurate dosage. Ingesting too much vitamin D can lead to muscle weakness, confusion, pain, nausea, vomiting, loss of appetite, dehydration, excessive urination and kidney stones.
If you’d prefer a more natural approach, then plant-based foods like mushrooms, oily fish and oranges are also rich in vitamin D.
Make Time to Move
When it’s cold outside, the mere act of dragging ourselves out of bed each morning is no small feat, but the pros say a commitment to any form of movement during this time of year is vital for good mental (and physical) health. Brooklyn-based personal trainer Percell Duggar, best known for his holistic approach to fitness and wellness, says the key is to do what you enjoy. Whether it’s a long walk outdoors, a stretching session, or a virtual spin class at home, he says finding a physical activity that brings you joy will make getting into gear and getting it done a lot easier.
Eat Along With the Season
Nutritionists say eating seasonal, organic produce is the best way to make sure our bodies absorb all the nutrients they need to thrive and stave off the stress-related symptoms of depression and anxiety. Registered dietitian Maya Feller recommends a trip to the local farmer’s market to stock up on autumnal veggies such as squash, kale, carrots, broccoli, cauliflower and bell peppers, as they are great ingredients for warm, soothing soups and stews that combat energy-zapping dehydration and poor sleep cycles. Seasonal fruits like apples, grapes, cranberries and pineapples (they are loaded with energizing, immune-boosting antioxidants and vitamin C) are great options for breakfast, a healthy afternoon snack or a warm, fruity dessert.
Run a Warm Bath
According to the National Institutes of Health, a warm bath is an easy and scientifically proven way to lower stress. Aside from its soothing benefits, they say that winding down with a comforting, full-body soak relaxes blood vessels. It causes them to dilate, making it easier for blood to flow through and provides a temporary decrease in blood pressure similar to the cardiovascular effects of exercise.
Making the most of your tranquil bath experience by going phone-free, mixing in a little aromatherapy and adding muscle-relaxing magnesium and Epsom salts will combat the cold and make you feel cozy and relaxed.
