Battling the Winter Blues

Welp...winter is (still) coming. Since our move to Colorado a few months ago I have honestly been feeling the blues a bit this winter. I'm not used to being stuck indoors as much, or freezing my booty off when I do go outside, and I can tell my mood is just off. When it started to dawn on me that part of this feeling was likely due to the season, I realized I could work on some diet and lifestyle changes to ensure that I'm taking care of myself appropriately. If you've been in a funk this winter as well, keep reading for some simple tips to help boost your energy and mood!

1. Hydration is key. It's always important to stay hydrated, but during the winter we may neglect our water intake because we simply don't experience thirst the same way that we do when it's hot outside and we're constantly sweating (or maybe that's just me!). However, mild dehydration can happen even during cold months, and contributes to dry skin, feeling tired and sluggish, and getting lightheaded or dizzy. It can also suppress our immune system, leaving us more susceptible to colds and/or the flu. In addition, sometimes we mistake thirst for hunger, which could lead to eating more than what our body really needs at the time. Overeating more often may cause us to feel lethargic and less energetic. So, keep that reusable water bottle or glass around to remind you to keep up that fluid intake!

If you're not feelin' regular ice cold water, you can try room temperature water, fruit-infused water, unsweetened tea, black coffee or sparkling water to stay hydrated; they all count towards overall fluid intake. Personally, I've turned to more decaf coffee and peppermint herbal tea in the afternoons when I want something nice and warm.

2. Open up your windows or blinds and let in natural light. If you can't be outside as much, try to bring the outdoors inside with natural light. I don't know about you, but I feel a difference in my mood when I have more natural light filling my room rather than artificial lights; plus, it can save energy and money on your electric bill.

Even if it's really cold outside, you could also consider cracking open your window or door for just a few seconds to let in a little fresh air. Often the reason people get sick more frequently in the winter is because of the constant exposure to the same air with less circulation and flow, which settles and increases your risk of picking up a virus.

I've made it a habit lately to open up all the blinds in my apartment and crack the balcony door for thirty seconds after I pour my morning cup of coffee. It's a surprisingly small but refreshing way to start the day.

3. Add vitamin D- and omega-3-rich foods. Studies have identified a link between vitamin D and omega-3 fatty acids (specifically fish-derived EPA and DHA) with levels of serotonin, the "feel-good" chemical in our brain. Since we typically don't spend as much time outside during the winter, we may not be getting enough vitamin D, the "sunshine" vitamin, so focusing on sources from food is important. Fatty fish (e.g. salmon, tuna, mackerel, sardines) and fish oil (e.g. cod liver oil), egg yolks, fortified whole milk or orange juice, and cheese are notable sources. Fatty fish and fish oils contain the omega-3 fatty acids EPA and DHA, so incorporating those gives an extra boost. If you don't like the taste of fish, you can opt for a supplement with fish oil containing EPA and DHA. Just remember that supplements are not regulated by the FDA, so find a third-party certified brand (check for USP-verified, NSF-certified, or IFOS-certified).

Lately I've been using more canned tuna and salmon because it's cheaper, and then making delicious fresh wild salmon three or four times a month as a treat. I like to make tuna salad for sandwiches with Dave's Killer Bread and spinach, or to add to a bed of baby spring mix with other veggies. I like using canned salmon for simple salmon patties.

4. Spruce up your home with greenery. I'm still working on my "green thumb" and it isn't great yet, but I'm trying! Similar to letting in natural light, having plants and greenery helps breathe a little more life into the home during the darker winter months. Speaking of "breathing", plants can actually help clean the air and filter out certain dusts and pollutants.

Right now I've got an aloe vera plant, which I love having for the summer if I get any sunburns, and a Himalayamix from Ikea that seems to be doing alright (read: it's still alive). I plan on getting a ficus at some point soon as well. I'm all about the look of greenery in the home and the feeling of a little bit of nature at my fingertips to help make me smile.

5. Move that body! "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands." I watched Legally Blonde on Netflix recently, and I just couldn't help myself with this quote. She's right about the exercise and endorphins though. One way to increase energy and feel good is to move. If the weather is nice enough, get outside and enjoy a walk or run or bike ride if you like, and get the additional benefits of fresh air and vitamin D. If you're stuck indoors, you can try a group exercise class or find a free workout video on YouTube. Any type of movement works, as long as it's something you enjoy!

This winter I've been doing a mix of Orangetheory Fitness classes, walking/running/hiking outside as the weather permits, mat pilates videos on YouTube or the Daily Moves from Tone It Up.

6. Healthy gut, happy mind. It is well known that the brain and the gut "talk" to each other, known as the gut-brain axis, and more research is coming out to show just how closely the health of the gut is tied to mood disorders. Stress can contribute to inflammation and changes in the intestinal barrier function, which may alter gut health. While an imbalance in the bacteria of the microbiome or increased permeability of the gut lining (often called "leaky gut syndrome") may contribute to feelings of anxiety and depression. Thinking positive thoughts and practicing self-care and stress management strategies are some examples to support mental health. Eating foods rich in fiber, prebiotics (e.g. Jerusalem artichokes, onions, garlic, bananas) and probiotics (e.g. yogurt, kefir, kombucha) help support gut health. Bone broth and collagen peptides may also help with gut integrity and healing, although research is relatively limited at this time.

I've been making a more conscious effort to reframe negative thoughts (i.e. "I hate wasting my time sitting in traffic" -> "I get to listen to my favorite music or podcast while I'm stuck in traffic"), and going for walks, reading books and lighting lavender-scented candles as my form of self-care and stress management. To support my gut, I've been enjoying more Greek or Icelandic yogurt bowls with banana slices, cinnamon and granola for breakfast or a snack, drinking store-bought and homemade kombucha 1-2x/wk, and aiming for 5 servings of high-fiber fruits and veggies per day.

Wishing you all a happy and healthy winter while it lasts!

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Just a side note, if you are experiencing feelings of depression related to Seasonal Affective Disorder, I definitely recommend seeking medical help.