Preventing the Winter Blues
As the weather gets colder and the days get shorter, many people find that they want to slow down, eat heavier foods and might even find themselves developing a case of the winter blues. Particularly in New England, winter can be a long hard season for many to deal with. The cold, snow and ice make spending time outside challenging. The lack of sunshine brings our spirit down. So how can we help to prevent the winter doldrums?
First, while in the summer months we are naturally more active with lots of outdoor activities, in the winter we tend to spend much more time inside. Upping your activity level is one of the best ways to increase your sense of well-being. After exercise, most people report an improvement in their mood that can last anywhere from six to 24 hours. Exercising on a regular basis is considered as effective as counseling at helping to regulate mood. What activity is best? Really anything you like will do as long as it lasts for 30 minutes or longer and is of at least a moderate intensity.
Vitamin D is another piece in the winter blues puzzle. In general, it is very difficult to get enough Vitamin D. While our bodies are equipped to make Vitamin D when exposed to sunlight, it is not as easy as it may seem to get the necessary amounts. First, you need to have at least an hour or two of direct sun exposure between the hours of noon and 2 p.m. In order to get enough sun during the winter months, you would need to be closer to the equator for this to happen. Even if you were outside during this time frame in New England, you most likely would not have enough skin exposed to soak up the sun’s rays. The solution, at least, is quite simple. A dose of approximately 1,000 IU’s of Vitamin D3 taken on a daily basis can provide what the average person needs. Vitamin D helps to regulate mood and those that are low on Vitamin D may find themselves battling depression. Vitamin D tends to be particularly low in those with autoimmune disease and has even been considered as a particular cause in diseases like multiple sclerosis. If you think that you may be low in Vitamin D, your doctor can run a simple blood work to test your levels and then prescribed the correct amount of Vitamin D for you to take.
Be proactive this winter season. Create your own plan to prevent the winter blues.