5 Tips to Beat the Winter Blues
Winter is coming...
And with that brings the traditional off-season, layering up in clothes, mass gainer shakes, Christmas celebrations, warm fires and more.
But on the other side, freezing cold temperatures, gloomy weather, dark mornings and even darker evenings… with the coldest season comes the winter blues.
For most, this phenomenon is more mild but for some people, serious mood changes occur which can last throughout fall until the end of winter.
So what are the winter blues?
In a nutshell it's a temporary feeling of sadness, lethargy or low energy, difficulty in thinking and concentration. You’re still able to function but you may just feel like staying home rather than socialising for example.
What is seasonal affective disorder (SAD)?
Whilst the winter blues are generally fairly mild, seasonal affective disorder is more severe and is a type of depression that usually starts in late November and can last until early March/April.
It’s more serious than the winter blues and a person can lose interest in many areas of life and feel heavily isolated and depressed with the changes in the season.
It is important to speak to your healthcare provider if you’re experiencing SAD and struggling to cope.
5 ways to beat the winter blues
So without further ado, here’s our five top tips to help you beat the winter blues this coming winter that you can implement yourself into your daily routine.
1. Maximise exposure to natural light
We highly recommend you get moving outdoors in natural light year-round and especially during the winter months because exposure to sunlight can massively improve your mood by boosting serotonin levels! In particular during the morning hours since it can help set your circadian rhythm so that your body knows when it’s time to wake and sleep. Try to keep your curtains open too so that you can allow as much natural light in as possible and even try to sit next to a window during work hours.
So lace up those trainers and get some fresh air.
2. Stay physically active
It’s easy to fall off track during these colder months, but it is important to stay physically active and aim to stick to your goals. We all know about the vast benefits of physical exercise, especially since they increase the production of endorphins which are natural mood lifters, so you feel great!
So whether that’s hitting the gym, going for a run, playing football, practising yoga or whatever it may be, it’s important to stay active during these months.
3. Eat a nutrient rich diet
It goes without saying that it is vital to eat a diet that’s rich in nutrients all year-round, so we couldn’t miss this one out.
The right nutrition plays a critical role in mood regulation, especially foods rich in omega-3 fatty acids such as salmon, walnuts, sardines and mackerel. In fact we’ve got a whole blog dedicated to the importance of omega-3 fatty acids which you can read too.
Ideally plan out your meals so that you can stay on track, plus to give you a hand, we’ve got 10 easy and healthy meal prep ideas.
4. Boost your vitamin D intake
Following on from the importance of consuming a nutrient rich diet, there’s a certain vitamin that can do wonders for your health, especially during winter.
Enter, vitamin D!
Also known as the sunshine vitamin, vitamin D is essential for the bones, teeth,the immune system, regulating inflammation and more. Our bodies create vitamin D from direct, natural sunlight on the skin, however between October and March, we typically won’t make enough from sunlight in the winter.
There are certain foods also that contain vitamin D such as oily fish, eggs, mushrooms and fortified foods such as certain milks and juices so you could definitely choose to incorporate these into your diet.
You could also opt to use a supplement which is a popular way to ensure you hit your daily dose of vitamin D.
So in addition to the benefits mentioned above for vitamin D, here’s a few more reasons on how consuming vitamin D can help you beat the winter blues:
- Boosts mood since serotonin is dependent on vitamin D
- Supports brain function
- Improves energy levels
- Helps regulate sleep
5. Maintain a consistent sleep schedule
The lack of natural sunlight during the winter months can disrupt circadian rhythms and lead to disturbances in sleep. And of course sleep is critical in maintaining a healthy lifestyle, so it makes sense to try to optimise it as much as possible.
Here’s a few top tips on how you can optimise your sleep schedule for not just winter, but year-round:
- Go to bed and wake up at the same time each day
- Aim to switch off from electronic screen 30 minutes before bed
- Keep your bedroom cool, dark and quiet
So there you have it, our top 5 tips on how to beat the winter blues.
Another quick bonus tip is to stay socially connected. Even though winter can make socialising more challenging, we believe that staying connected to friends and family is vital for mental wellbeing.