The holidays are over, the daylight hours continue to be short and sunshine is less common than rain, snow and overcast skies.
It is a fact that the higher latitude we live in, the more our body and our mood respond to these changes ” and it isn’t an especially happy response! If you feel like you’re getting the winter blahs, here are a few ways to cope:
- Exercise indoors or out
It doesn’t have to be vigorous or lengthy, just getting active will help you feel better. - Eat healthy
Avoid simple carbohydrates and concentrated sweets because they contribute to changes in blood sugar which make us feel tired and irritable. The temptation to snack is always greater in the winter, so keep healthy options on hand for those times your appetite wins over your self-discipline. - Drink plenty of water
When the brain isn’t adequately hydrated, it presents as fatigue and hunger. Try to drink about eight glasses of water a day. - Get some sun
Sunshine helps keep our sleep-wake cycle from going awry, and it causes a release of the neurotransmitters that improve our mood. Consider replacing regular light bulbs with full-spectrum bulbs during the winter months. Raise the window shades, even on cloudy days. - Have something to look forward to
Keep a calendar that includes upcoming events in your life. Then keep your commitments even if the weather or your mood seems to be interfering. - Keep a regular sleep schedule
It is tempting to sleep more in the winter months because of the longer dark hours. Your body needs a consistent bedtime and awakening schedule to keep your sleep restful and your mood positive.
More than the blahs
Sometimes what seems like the “winter blahs” are a little more serious. SAD ““ or seasonal affective disorder is a form of depression that tends to occur during the same season each year. Here are a few risk factors for SAD:
- More common in women than men
- Symptoms usually begin in September and October and improve in April or May
- Most common between ages 15 to 55
- More common if there is a close relative who has had SAD
- Symptoms may include mood changes exhibited as sad, grumpy moody and anxiety
- Loss of interest in usual activities
- Eating more and craving carbohydrates
- Weight gain
- Sleeping but still feeling tired
- Difficulty concentrating
If you think you have SAD or depression, talk with your healthcare provider. You can feel better!
