Beat the winter blues
It’s a well-known fact that winter affects our mood. But why? Here’s what you need to know about the winter blues, plus some effective ways to beat them.
The shorter, colder days and lack of sunshine often make us dread winter. And with good reason! The conditions associated with this rather difficult time of year can trigger the winter blues, leaving us feeling depressed, tired, irritable, moody, gloomy and unmotivated. So what can you do to feel better? We’re here to help.
Make up for the lack of sunlight
Our bodies are amazing machines: Like an alchemist turning sunlight into gold, they can make their own vitamin D. In summer, it only takes a few minutes of exposure to the sun—more specifically, its UVB rays—between 10 a.m. and 3 p.m. to fill up on this essential vitamin. And that’s a good thing, because it plays a key role in keeping our bones and muscles strong and boosting our mood and immune system. But as the days get shorter during the coldest months (from October to March), our bodies slow down their production of Vitamin D. There’s less sunlight, we spend more time indoors, and our bodies go into energy-saving mode. That can make us feel more tired, sad and anxious, and in some cases lead to mood swings and health problems.
There are a number of natural health products available to help you get the recommended daily dose of vitamin D. Of course, there are supplements of vitamin D3, the form that’s most effective for the body. Vitamin D3 supplements have many benefits, such as helping the body absorb calcium and phosphorus, which are key to supporting your immune system and promoting healthy teeth, bones and muscles. Another gentle and effective way to fight the winter blues is light therapy, which simulates the white light of the sun. Studies have shown that around 70% of people who regularly use a light therapy lamp of at least 10,000 lux (the unit used to measure light intensity) experience improved mood and increased energy levels. For optimal results, sit about a foot away from the lamp and point the light at your face for 30 minutes every morning. Don’t do light therapy in the evening, since that can cause insomnia.
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Give your body a boost
Because there’s less sunlight in winter, our bodies produce more melatonin—the sleep hormone that puts us to sleep and regulates our internal clocks. So it’s normal to feel more tired and need to sleep longer at this time of the year.
As well as getting a good night’s sleep, medicinal mushrooms such as reishi and cordyceps can help when seasonal fatigue sets in. They work by stimulating the production of red blood cells. Cordyceps improves oxygenation throughout the body, which has a direct impact on your energy levels and feelings of fatigue. Medicinal mushrooms can also help boost your immune system and support your liver and kidneys—two organs that play a vital role in keeping you healthy.
Of course, beyond those key ingredients, there’s a whole host of other natural products that can help restore your energy. So don’t hesitate to ask a naturopath or natural health products consultant for advice.
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Lift your spirits
Shorter days and less sunlight can lead to a drop in serotonin activity. Known as the feel-good hormone, serotonin helps regulate our moods, emotional states, and sleep cycles. Lower serotonin levels can make it harder to stay upbeat and energetic, feel driven at work, or go out and socialize.
There are a number of natural and effective solutions to improve your emotional and physical well-being in winter. There’s 5-HTP (or 5-hydroxytryptophan), a natural compound derived from the amino acid L-tryptophan and extracted mainly from the seeds of Griffonia simplicifola (a shrub). It promotes emotional balance by supporting serotonin production. Some studies show that 5-HTP could also help promote sleep and relieve pain, particularly in people suffering from fibromyalgia.
There’s also ashwagandha, an Ayurvedic herb that can help you manage stress, boost your energy levels, and improve your mental clarity and memory. Ashwagandha improves the activity of GABA receptors, helping the neurotransmitter produces a calming effect, and has immunity-boosting antioxidant and anti-inflammatory properties.
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Rebalance your sleep cycle
The change of seasons and the reduced sunlight in winter have a direct impact on our levels of melatonin, the hormone that regulates and stabilizes our sleep cycles. When our melatonin levels are disrupted, our sleep is far from restful. And lack of sleep can lead to mood swings and sluggishness.
To get back to peaceful sleep and deep relaxation, you can take melatonin. It’s produced naturally by your brain and regulates your circadian rhythm, helping you fall asleep faster and stay asleep longer for a more restful night’s sleep. Melatonin supplements should be taken about 30 minutes before bedtime. They’re particularly useful for adjusting your internal clock if you work night shifts or are suffering from jetlag, and they may help reduce anxiety, which can have a positive impact on your well-being.
Medicinal plants can also be a great help. Passionflower acts as a natural muscle relaxant to relieve mental restlessness, anxiety, and tension. Valerian is a sedative that promotes deep sleep. Lemon balm helps reduce stress, improves sleep, and aids digestion by relieving bloating and gas. Hops have a calming effect and reduce stress and anxiety levels, making it easier to fall asleep. For a complete solution that provides all of those benefits, consider NutriPur’s Somerol, a natural formula that combines all of those medicinal plants to promote a perfectly peaceful, restorative night’s sleep.
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Make smart food choices
The winter blues can lead to an increase in appetite, especially cravings for foods high in carbohydrates and sugar, due to changes in circadian rhythm, sleep quality, and serotonin and melatonin levels.
To manage cravings, it’s important to stick to a regular eating schedule of three meals a day. You should also stay hydrated, limit your intake of added sugar, and choose wholesome snacks rich in proteins and complex carbohydrates to keep hunger at bay. A good bedtime routine and regular physical activity are also important.
Choose foods that contain these key nutrients
- Complex and whole carbohydrates (whole-grain bread and pasta, brown rice, quinoa, millet, whole oats, wheat or oat bran, sweet potatoes, hulled barley, buckwheat, legumes, etc.) help keep blood sugar levels—and therefore energy levels—stable and reduce mood swings;
- Protein (meat, poultry, fish, seafood, eggs, tofu, edamame, textured vegetable protein, dairy products, soy beverages, nuts, seeds, legumes, etc.) stabilizes blood sugar levels and promotes satiety;
- Melatonin (bananas, nuts, seeds, oats, ginger, rice, corn, tomatoes, asparagus, broccoli) helps improve sleep;
- B-complex vitamins (meat, poultry, fish, nuts, eggs, lentils, chickpeas, bananas, green vegetables, dairy products, etc.) boost energy;
- Omega-3 fatty acids (salmon, trout, tuna, sardines, mackerel, herring, walnuts, almonds, canola oil, flaxseeds, chia seeds, sunflower seeds, pumpkin seeds, camelina seeds, etc.) improve mood;
- Vitamin D (egg yolks, salmon, trout, milk, fortified plant-based beverages, etc.) and related treatments (supplements, medication, light therapy, psychotherapy, etc.) boost your overall well-being and immune system.
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Special thanks to Diane Perras, our in-house naturopath, and Audrey Cyr, nutritionist, for helping with this article.
This article provides general information only and is not a substitute for professional advice or care. The effect of the products presented in this article may vary from person to person. Some products may be contraindicated for you if they interact with any medication you’re taking. If you’re under medical supervision for a health problem, please consult your health professional before including these products in your diet.