When most people think of winter, they think of joy and holiday cheer. Many people look forward to hanging lights and decor in and outside of their homes, singing carols, Christmas shopping, baking, hosting parties, planning trips, mingling with friends and family, and heading south for some fun in the sun. But as the cold weather drags on and the excitement wears down, many people begin feeling a little “off”, irritated, unhappy, or possibly lethargic. 

This is the body’s natural response to the much darker, colder days that are so common in our neck of the woods around this time of year and can often be referred to as Seasonal Affective Disorder or SAD. As you may have noticed, the sun doesn’t begin to shine until later in the morning, and it sets much earlier in the evening. This can easily tamper with our body’s natural circadian rhythm and have a profound effect on how we feel throughout the cold-weather season. Now, with a pandemic adding extra stressors and limiting the amount of social interaction and activities we can safely partake in, it is even more important to stay positive and be mindful of good physical and mental health throughout the winter months that stand ahead. 

Fortunately, there are many things that we can do to help our minds and body stay fit throughout the season. While many people, whether they experience SAD or not, make use of SAD Lamps or light therapy during these darker days, there are other natural ways that can help boost your mood and keep you happy and healthy until the days become longer and the sun starts shining once again. Here is how you can help yourself stay sharp during the winter months. 

 

Social Support Systems

Social support systems are great for maintaining good health. They can influence our behaviours, help us cope with stress, and keep us motivated to achieve our goals. While we may not be able to invite our favourite people inside for dinner or casual conversation, there are still many ways to maintain social connections throughout this unique time. Join group chats with your friends, use video calling to touch base with people, and set up regular check-ins to help you and your circle stay accountable and connected to one another. 

 

Nutrition

Many Canadians soak up vitamin D naturally from the sun all summer long, but come winter when time spent in the sun can be scarce, adding foods rich in the sunshine vitamin can be beneficial to our health. Vitamin D can be found in milk, egg yolks, salmon, and mushrooms. Other foods that can help with the winter time blues include lean proteins, berries, dark chocolate, and foods rich in Omega-3 Fatty acids and Vitamin B12. 

 

Exercise

Exercise is good for so many reasons and can increase your physical fitness and mental wellness. When we exercise, our body releases endorphins that help to boost energy levels and fight off the dreaded winter time fatigue that we may be experiencing. 

Make sure to keep a regular exercise routine this winter. While outdoor activities may be limited, a walk around the neighbourhood once a day can prove beneficial and help with increased self-esteem, regulating sleep, and reducing levels of anxiety or other symptoms associated with Seasonal Affective Disorder.

 

Meditation

Meditation is a very effective way to manage the winter blues and allows you the time to slow down and check-in with your body. If you are new to meditation or find it difficult, there are many apps, such as Headspace, and other online videos that offer guided meditations to get you started and help you become more comfortable with the process. 

Being in tune with your body and mindful of what it needs may help you get through this winter with a smile on your face, despite the obstacles that face us. If you need more help to shake off the winter blues, get in touch with a physician or counsellor for additional support. This has been a year we could have never predicted, and maintaining our health has become more important than ever. Remember, we are all in this together.

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