As you know winter means shorter days, colder weather and for many people SAD (Seasonal Affective Disorder). This condition affects up to 6% of adults and as many as 5% of children between 9 and 19 years of age. At least another 10-20% are estimated to suffer from milder symptoms related to the changing seasons.
Women, it appears, outnumber men four to one. I am more than sure I suffer from it, as I have an absolute hatred for this time of year. (BTW you will know when I have finally hit my success goals because when the clocks change in March I will head to Far North Queensland, and not return until they change back to the long days!!!!)
SAD has actually been recognised and written about in medical reports and journals since 1845. So those winter blues are not just in our imagination. They are a very real condition.
SAD or the "winter blues" are characterized by mild depression, lack of motivation, and low energy. So follow these 10 Simple Tips and beat Those Winter Blues
1. Exercise Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those "feel good chemicals" that improve your mood.
2. Eat a Healthy Diet Our bodies seem to crave carbohydrates, sweet, sugary and starchy foods during winter, but you know that the consequences will hit your midline once the blossoms start blooming if you give in to these cravings? So try to be strong and choose hot tasty and satisfying foods like wholesome soups as well as plenty of fresh fruit and veggies, which will give that feeling of bulk and supply you with essential nutrients.
3. Get Some Sunlight Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows in restaurants and at work if possible. Did you know that Port Vila is having highs of 26, and lows of 21 and stacks of sunshine??? Why am I telling you this? Well I still need one more person, and this could be great reason for you to join either our run team or our walk/trot team! What do you think? Check out the details at http://www.jumpstartoutdoor.com.au/pages/fitness-gateways/vanuatu/
4. Stick with your Healthy Habits Plan A recent study from the CDC showed a strong link between healthy behaviours and depression. Women who exhibited healthy behaviours (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviours were less than healthy. Although researchers studied women, the results are likely similar in men.
5. Avoid Binge Drinking Staying in with a nice glass of red wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.
6. Treat Yourself Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls (or guys) night out, or a sporting event. (OK can’t help myself as this opportunity again has arisen – join us in Vanuatu and be part of our team!)
7. Relax! You’re busy! Work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities (covering a shift for a co-worker, bringing food to your son’s class party). Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.
8. Embrace the Season Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a new hobby like a new winter sport eg skiing or snowboarding,; or treat yourself to a new winter wardrobe that you can’t wait to get out in and show off! (This is the only positive I get from this time of year – new clothes and soft leather boots!) Enjoy these opportunities while they last—after all, they’re only here a few months per year. Seeing winter in a positive light, will keep your spirits high.
9. Get Social Support Don’t underestimate the power of friends, family, mentors, co-workers, and neighbours. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.
10. Catch some Zzzz’s People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep—those 12-hour snoozes on the weekend can actually make you MORE tired. Don’t forget nanna naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday. Original Source:
Petrene Soames
SparkPeople.com
Plus Heidi’s 20yrs of experience and passion for Nutrition, Health, Wellbeing and Exercise
