Brrr. The string of consecutive gray days on top of going from 65 degrees to 25 degrees in whiplash speed here in Middle Tennessee has made the chill of winter sting even harder. It is gray and cold. And, yes, I am looking forward to Spring. I remind myself daily that the days are already getting longer. But, it is still winter for now.
How do you feel as the days get shorter and colder? Do you gain weight or slack on your workout routine? Here are 5 lifestyle tips that should be helpful in getting rid of or completely avoiding the winter blues this season:
1. Eliminate or Cut Back on Sugar
One thing most people do not do during the holidays is skimp on sweets, which is why you should definitely consider cutting back now, especially if you're feeling down. Sugar impacts your mood on a number of levels, not the least of which is causing spikes and crashes to your blood sugar level, which can make you feel like you're riding an emotional roller coaster.
Sugar also suppresses a growth hormone in your brain called BDNF, levels of which are low in people with depression. Eating sugar also leads to chronic inflammation in your body, which also increases your risk of depression. Even if you're just blue, not actually depressed, you may find that eliminating sugar from your diet leads to significant improvements in your mood and energy levels.
One thing most people do not do during the holidays is skimp on sweets, which is why you should definitely consider cutting back now, especially if you're feeling down. Sugar impacts your mood on a number of levels, not the least of which is causing spikes and crashes to your blood sugar level, which can make you feel like you're riding an emotional roller coaster.
Sugar also suppresses a growth hormone in your brain called BDNF, levels of which are low in people with depression. Eating sugar also leads to chronic inflammation in your body, which also increases your risk of depression. Even if you're just blue, not actually depressed, you may find that eliminating sugar from your diet leads to significant improvements in your mood and energy levels.
The average American consumes 150lbs of sugar (or 79lbs of High Fructose Corn Syrup) each year:
2. Exercise
Resist the urge to hibernate the rest of the winter away and get moving instead! When you exercise, it releases endorphins in your brain, which are natural mood lifters. It also helps to reduce symptoms of anxiety and even switches on genes that increase your brain's level of galanin, a neurotransmitter that "tones down" your body's stress response.
Most researchers agree that sporadic workouts here and there will not give you the mood-boosting effects that exercise is truly capable of. For best results, you've got to exercise regularly and keep at it. Eventually, likely within a few weeks, you'll notice a difference.
Personally, I am loving my 60 day Insanity workout. I can attest to, both, more energy and a better mood. Studies are showing that quick, burst-like exercise as seen with things like Crossfit, Insanity, and many others may actually be the best form of exercise. The short, intense workouts always vary and keep your body challenged and moving in a good way. Use caution if you are really out of shape before starting a program like this. Start slow and build up gradually.
As an aside, exercise will help you sleep better, too, and this is another component of beating a "blah" mood. If you're tired, you're much more likely to be cranky and irritable, but after a good night's sleep it's easier to keep a positive outlook. Specifically, researchers found that 150 minutes of moderate to vigorous activity a week led to a 65 percent improvement in sleep quality, and made people feel less sleepy during the day4 -- so be sure to take advantage of this natural mood-boosting tool.
Resist the urge to hibernate the rest of the winter away and get moving instead! When you exercise, it releases endorphins in your brain, which are natural mood lifters. It also helps to reduce symptoms of anxiety and even switches on genes that increase your brain's level of galanin, a neurotransmitter that "tones down" your body's stress response.
Most researchers agree that sporadic workouts here and there will not give you the mood-boosting effects that exercise is truly capable of. For best results, you've got to exercise regularly and keep at it. Eventually, likely within a few weeks, you'll notice a difference.
Personally, I am loving my 60 day Insanity workout. I can attest to, both, more energy and a better mood. Studies are showing that quick, burst-like exercise as seen with things like Crossfit, Insanity, and many others may actually be the best form of exercise. The short, intense workouts always vary and keep your body challenged and moving in a good way. Use caution if you are really out of shape before starting a program like this. Start slow and build up gradually.
As an aside, exercise will help you sleep better, too, and this is another component of beating a "blah" mood. If you're tired, you're much more likely to be cranky and irritable, but after a good night's sleep it's easier to keep a positive outlook. Specifically, researchers found that 150 minutes of moderate to vigorous activity a week led to a 65 percent improvement in sleep quality, and made people feel less sleepy during the day4 -- so be sure to take advantage of this natural mood-boosting tool.
3. Leave Home, Get Outdoors and Get Outside
Getting outdoors and getting fresh air even when the sky is gray can help to alleviate the winter blahs. Direct Sunlight is the best way for our bodies to absorb Vitamin D. 20-30 minutes in the sun will get us approximately 10-50,000 units of Vitamin D. Supplements typically come in 500-1000 units, we sell a Vitamin D that provides 5000 units in one tiny tablet. Research lists nearly 70% of Americans as being Vitamin D deficient. Exercise should be fun, so it becomes something to look forward to each day. Running, walking briskly, ice skating or sledding with children are great ways to enjoy the winter weather. Taking a hike at Percy Warner is one of my favorite local outdoor activities.
This is especially tough for SAD (seasonal affective disorder) sufferers because the natural inclination is to stay in and avoid social outings. SAD sufferers are encouraged to do the exact opposite of what they feel like doing. If the last thing you want to do is leave home, do just that. Pick up the phone and make a plan to meet up with a friend or family member. Enjoy dinner out on the town, catch a play or head to a museum.
Getting outdoors and getting fresh air even when the sky is gray can help to alleviate the winter blahs. Direct Sunlight is the best way for our bodies to absorb Vitamin D. 20-30 minutes in the sun will get us approximately 10-50,000 units of Vitamin D. Supplements typically come in 500-1000 units, we sell a Vitamin D that provides 5000 units in one tiny tablet. Research lists nearly 70% of Americans as being Vitamin D deficient. Exercise should be fun, so it becomes something to look forward to each day. Running, walking briskly, ice skating or sledding with children are great ways to enjoy the winter weather. Taking a hike at Percy Warner is one of my favorite local outdoor activities.
This is especially tough for SAD (seasonal affective disorder) sufferers because the natural inclination is to stay in and avoid social outings. SAD sufferers are encouraged to do the exact opposite of what they feel like doing. If the last thing you want to do is leave home, do just that. Pick up the phone and make a plan to meet up with a friend or family member. Enjoy dinner out on the town, catch a play or head to a museum.
4. Consider Using a Sun Lamp or Blue Light Therapy
Dark, cold winter days with less sunshine can lead to lower serotonin levels and an even lower mood. Further, your body produces vitamin D via your skin after exposure to the sun, which means your levels can become dangerously low in the winter months - and adequate vitamin D levels have been found to help lift your mood during the winter.
If you can't get regular sun exposure, a sun lamp may help brighten your mood. Alternatively, a simple *blood test by your physician can tell you where your **vitamin D levels fall, and if yours are low you may benefit from a vitamin D supplement.
*we do this vitamin D blood test at the office
**my blog next week will focus on Vitamin D
You can also try light therapy using blue light, which is plentiful outdoors, as studies have also shown that exposure to blue light (as opposed to the light given off by standard light bulbs or even the light used in light-box therapy) may also boost mood.5
5. Support Your Mood with Supplements
Sometimes you can use a bit of extra help from natural supplements that support your general well-being. The following are particularly known for their effectiveness in mood support:
-Vitamin D, needed all year, but especially in the winter months when our natural sun exposure is less than in other months; a known mood and immunity booster
-Acetyl L-Carnitine, which is believed to be most helpful in supporting energy function in the brain.
-Calcium and Magnesium, a blend of calcium and magnesium offers added support for proper immune, muscle and nerve function
-Pure Fish Oil, which contains EPA and DHA, which are the same omega-3 fatty acids found in fatty fishes
If you can't get regular sun exposure, a sun lamp may help brighten your mood. Alternatively, a simple *blood test by your physician can tell you where your **vitamin D levels fall, and if yours are low you may benefit from a vitamin D supplement.
*we do this vitamin D blood test at the office
**my blog next week will focus on Vitamin D
You can also try light therapy using blue light, which is plentiful outdoors, as studies have also shown that exposure to blue light (as opposed to the light given off by standard light bulbs or even the light used in light-box therapy) may also boost mood.5
5. Support Your Mood with Supplements
Sometimes you can use a bit of extra help from natural supplements that support your general well-being. The following are particularly known for their effectiveness in mood support:
-Vitamin D, needed all year, but especially in the winter months when our natural sun exposure is less than in other months; a known mood and immunity booster
-Acetyl L-Carnitine, which is believed to be most helpful in supporting energy function in the brain.
-Calcium and Magnesium, a blend of calcium and magnesium offers added support for proper immune, muscle and nerve function
-Pure Fish Oil, which contains EPA and DHA, which are the same omega-3 fatty acids found in fatty fishes
Quality Supplements Matter. We carry only the best here at Mason Chiropractic Health & Wellness
Yours in health,
Dr. David Mason
1 Peter 4:10-11 As each has received a gift, use it to serve one another, as good stewards of God's varied grace: whoever speaks, as one who speaks oracles of God; whoever serves, as one who serves by the strength that God supplies-in order that in everything God may be glorified through Jesus Christ. To him belong glory and dominion forever and ever. Amen.