Top Tips For Beating Winter Blues
As the days get shorter and the skies cloudier, winter blues start to set in. You may find yourself eating and sleeping more, and feeling depressed and lethargic. For some, these symptoms are mild, and for others, more severe. For those with more severe symptoms, seasonal affective disorder (SAD), a type of depression that occurs during the winter months, may be present. Try these tips below to help combat symptoms of winter depression. If the winter blues are severely impairing your life, make sure that you visit your healthcare practitioner.
1) Light Box Therapy
Exposure to bright light, called Phytotherapy, can help reduce symptoms of winter depression, including low energy, difficulty concentrating, carbohydrate cravings, and difficulty sleeping. The average domestic light only emits 200-500 lux, whereas light boxes emit at least 2500 lux, which is the minimum dose needed to treat SAD. Prices for light boxes start at about $90.
2) Regular Exercise
Regular exercise is very effective at keeping the winter blues away. A 2001 study from Duke University found that exercise is even more effective than antidepressants at treating depression. In another study, Nalin Singh, M.D. and Tufts University associates studied 32 men and women that suffered from depression. Half of the volunteers performed strength training while the other half received health information. After three months, 14 of the 16 members who performed strength training felt better and no longer met the criteria for depression. Physical activity increases the level of endorphins in the body, thereby reducing feelings of depression and increasing feelings of well-being.
3) Stress Management
Unmanaged stress can have many negative effects including depression and fatigue, Learning to manage stress can reduce your chance of suffering from the winter blues. Try techniques such as yoga, mediation, or a brisk walk outdoors to reduce your stress level. Regular exercise is an effective way to combat many of the negative effects of stress.
4) Healthy Diet
A well-balanced diet goes a long way in minimizing winter blues. Many foods have been studied for their mood-enhancing effects. Some foods you may wish to include in your diet to help boost your mood include omega-3 rich foods such as salmon and flax, wholegrain cereals, fruits such as oranges, kiwis and berries, natural live yogurt, small amounts of dark chocolate, leafy greens such as spinach, and nuts and seeds. Make sure that you consume adequate amounts of water as well, and avoid excess sugar, caffeine, and processed foods.
5) Supplement With Vitamin D
Getting adequate amounts of Vitamin D helps lower the risk of depression, and is important for preventing a variety of other ailments such as diabetes, cancer, and infectious diseases. Many of us do not get enough Vitamin D, especially in the winter months. The current RDI in the U.S. for Vitamin D3 intake is 200-600 IU per day, depending on age. Some experts argue that this may be too low. Michael Holick, director of the General Clinical Research Center at Boston University School of Medicine, argues that the current levels should be increased to 800-1000 IU per day. Dr. Clair currently recommends 1000 IU daily for adults.
6) Go Outdoors Daily
Even if it’s cold out, it’s important to go outside and get as much natural light as possible. Head outdoors even if it’s only for a short walk. If it’s not possible to get outside during the day, even sitting indoors by a window can help boost your mood.
7) Consider Medication
If you have a severe case of SAD, and have not been successful in reducing your symptoms after making other lifestyle changes, you may want to consider taking a serotonin re-uptake inhibitor antidepressant (SSRI). Combining SSRI’s with other treatments, such as regular exercise and light box therapy will usually be more effective than antidepressants alone.
8) Talk Therapy
For many people, therapy such as Cognitive Behavioral Therapy, or group therapy can be helpful. Cognitive therapy works to modify irrational or maladaptive thoughts, assumptions, or beliefs, with the goal of replacing these negative thoughts with more constructive alternatives.
