With lower temperatures and shorter days, wi
nter is not my favorite season. I leave my house for work just as the sun starts to rise and I get home long after the sun goes down. And as the mercury lowers, so does my mood. Every year this lack of sunlight and bitter cold temperatures, takes its toll, but this year I am fighting back and making it the happiest winter yet.
Vitamin D: This is the obvious first choice since Vitamin D is produced after our bodies are exposed to sunlight. Studies indicate an association with lower vitamin D levels and seasonal affective disorder and depression.
Omega-3 EFA: Particularly ones high in EPA have anti-depressant activity. Besides supplementation, I eat baked or broiled fish at least once a week.
Vitamin B12: This vitamin is involved in many neural pathways, including the synthesis of serotonin, which is involved in our mood, emotions, and sleep. Ensuring adequate levels of B12 can be difficult—many vegans and vegetarians can be low since the primary sources are fish, meat and dairy.
Sleeping just the right amount: Naturally the winter months make me lazier and want to sleep more. While extra sleep is sometimes needed, too much of a good thing is simply too much. Having a sleep routine and getting 7-8 hours regulates our neurotransmitters & hormones, like melatonin, preventing grogginess and mood instability.
Take it outside: Exercising outside, despite the cold temperatures is important. Not only does the increased blood flow, bringing oxygen and nutrients to the brain, regulate mood, but the feel of crisp snow under my feet and the refreshing sting of -30 C windshield invigorates my body and mood. So bundle up. Wear your long johns and sorrels and be active outside!
Stay social: While it’s easy to be a hermit during winter, it is important that you continue to be social. Seeing friends and family and being involved in the community positively benefits our mood. Have a seasonal warm beverage at your local coffee shop or invite friends over for some Christmas movie watching (My favorite is the Santa Clause trilogy).
It is hard not to complain about winter when as Canadians we experience it most months of the year. But it is a great season to be active outdoors and with slight lifestyle modifications, those winter blues will banish.
