Banishing the Winter Blues and Blahs

“What fire could ever equal the sunshine of a winter’s day?” — Henry David Thoreau

The line above from the poem “A Winter Walk” resonates with much of the advice on wrestling with the winter blues: exercise and sunshine are essential.

Winter can be challenging for many people, with shorter days, colder temperatures, and fewer opportunities to get outside and enjoy the sunshine. It's no wonder that many of us experience a decline in mood during the winter months, commonly known as the winter blues. However, there are many ways to feel better and maintain good health until spring. In this blog post, we'll explore five top tips for how to feel your best—in both mind and body—when the mercury plummets.

5 Tips to Stay Healthy and Happy All Year Round

1. Exercise: Get Moving to Boost Your Mood

Exercise is an essential component of good health, both physically and mentally. According to Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, "For some people, exercise works as well as antidepressants, although exercise alone isn't enough for someone with severe depression."

When it's cold outside, motivating yourself to get moving can be challenging, but it's worth it. Throw on an extra layer, a warm hat, gloves, and winter-ready shoes, and then venture outside for at least 20 minutes or so. Exercising four times a week is recommended. Many experts believe the morning sun is best, especially the rays one can soak up within two hours of waking up. Morning light helps the body correctly track its circadian rhythm, which also helps monitor the release of melatonin needed in the evening for a good night's sleep.

2. Eat Smart: Focus on Brain Food

Eating a healthy diet is essential for mental and physical health. During winter, paying attention to what you eat is especially important. Focus on complex carbohydrates such as whole grains and brown rice. These complex carbs—as opposed to foods loaded with sugar or other "empty calories"—keep you feeling full longer. They also help prevent the sugar crash many people experience after eating too many nutritionally empty foods. Bonus: They tend to be brimming with vitamins, minerals, and antioxidants.

3. Check Your Vitamin D Level: The Sunshine Vitamin

Vitamin D is essential for good health, and most people need a sufficient amount for several reasons, including good mental health. It can be challenging to get enough Vitamin D from sunshine alone during the winter months. If it's been a while since you've had a blood panel done at a physician's office, it's worth scheduling one. This kind of report contains lots of information, including important info about Vitamin D. Learn more about your level and take steps to ensure you're getting enough.

4. Stay Active: Socialize and Volunteer

It can be tempting to hibernate indoors and become a couch potato during the winter months. However, staying active and socializing with friends and family can improve your mood and prevent couch-potato syndrome. Spending time with friends and dropping in at the senior center is well spent in boosting mood and ensuring mental health. Another option is to use technology to stay connected with loved ones who live far away.

5. Learn More About Seasonal Affective Disorder (if you need to)

Seasonal Affective Disorder (SAD) is a type of depression that affects some people during winter. Although full-blown SAD is far less common than the basic blahs, it's worth learning more about if you're feeling particularly down during winter. SAD is tied to seasonal changes (more hours of darkness) and is more common in women than men. It's a clinical diagnosis that requires treatment, which may include light therapy, antidepressant medication, or cognitive-behavioral therapy. If you're experiencing symptoms of depression, it's essential to seek help from a healthcare professional.

Beating the Blues Together

At Visiting Angels of North Central Indiana, our staff understands that inviting a nonmedical caregiver into your home—or that of an older loved one—is a big decision. But we’re confident that our compassionate caregivers will earn your trust. We’d welcome getting acquainted with a no-charge, in-home consultation. Fill out our online form to initiate a conversation.