It's cold, it's grey, and the holidays are over. January-March is a time when many people feel low energy, lack of motivation, and sometimes sadness. These are some hacks that can improve your wintertime blues.
1. Get outside for morning sunlight within 20-30 minutes of waking. This can be a quick 10 minute walk around the block or having a cup of coffee bundled up on your porch. The point is for your eyes to see the natural sunlight which in studies has shown to improve serotonin and melatonin production. Serotonin is one of our neurotransmitters that contributes to feelings of happiness and melatonin is the sleep hormone which allows us to fall asleep at a normal time and wake refreshed. One study showed that bright morning sunlight was effective against insomnia, PMS, and seasonal affective disorder (1). So get outside even when it's chilly and let your eyes get some rays!
2. Incorporate gentle movement daily. This can be a walk, yoga, dancing around in the living room, or stretching. By moving your body, you will release some feel-good chemicals and keep your energy up if the shorter days are making you lethargic.
3. Add in a vitamin D3 supplement if you are deficient. A simple blood test can detect if you are vitamin D deficient and if you need to add in a daily dose. The most bioavailable form of D is from sunlight and in the dark winter months many of us don't absorb enough to keep our levels within range. Low vitamin D levels are associated with depression, low immunity, and muscle weakness (2). If you are someone who is catching constant colds and feeling down, it might be worth checking to see if you need to add in more D, your acupuncturist or functional med doc will be able to offer guidance.
4. Do a weekly infrared sauna sesh. Not only is raising your body temp great for your immune system, it feels so nice in the chilly winter months to warm up and sweat a little. The skin is a huge detox organ so regular sauna sessions can help you get rid of toxins like heavy metals, especially if you are trying to detox after the holidays. Many IR saunas have the option to do red light therapy which has been shown to help with depression and anxiety, especially in those who aren't getting enough natural sunlight during the day. One study even showed regular red light therapy was as effective as a well-known pharmaceutical for treating depression (3).
5. Consume warm meals and herbs. According to Chinese medicine, eating warm meals helps heat up the body and assist in digesting food. Winter is not the time to have cold smoothies and raw veggies as your body is already expending energy to keep warm from the external environment. Eating warm stews, sautéed veggies, and cooked meats will help you stay toasty and keep energy levels up. Adding in herbs like ginger and cinnamon to teas and soups will also keep your body warm and your digestion functioning at it's prime.
1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/#:~:text=The%20melatonin%20rhythm%20phase%20advancement,affected%20by%20exposure%20to%20daylight.
2. https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/vitamin-d-deficiency-and-depression-in-adults-systematic-review-and-metaanalysis/F4E7DFBE5A7B99C9E6430AF472286860
3. Salehpour F, Rasta SH, et al. Therapeutic effects of 10-HzPulsed wave lasers in rat depression model: A comparison between near-infrared and red wavelengths. Lasers in Surgery and Medicine. 2016 September.
コメント