Got winter blues

Copyright (c) 2009 Healthy Bodies, Happy Minds

I've noticed that I'm feeling slower, more tired, and less social than is typical for me. Instead of making plans and staying busy, I'm finding that I am craving the coziness of my house. Instead of going out for a movie, I want to stay home, snuggled up on the couch, watching a movie or reading a book. Instead of going out for a nice dinner or to a party, I am craving home-made soups, roasted butternut squash, and hot tea.

I am enjoying the slower pace, the quiet time, and the experience of "hibernating" for a little while. Like a bear, I feel like I am stocking up on my energy for the busier times of the rest of the year.

In the past, winter would have ushered in a sort of depression for me. I would have kept up my busy pace, and then found myself getting sick, feeling exhausted, or just plain "down."

Many people find themselves feeling "blue" during the winter season, particularly those of us who live in colder, darker climates. From a full blown winter depression (known as Seasonal Affective Disorder ) to a milder form of the winter blues, symptoms can include changes in mood, behavior and feelings of exhaustion. Some people feel more anxious or irritable, have difficulty concentrating, or experience an increased craving for sweets. For many, it simply feels like we are living under a dark cloud.

Although no one knows for sure why some people are more prone to these feelings in the winter, current theories highlight the role of sunlight. During the winter, when the days are shorter and there is less sunlight (especially in northern regions), our bodies may produce more melatonin, creating feelings of fatigue and a desire for more sleep. In addition, serotonin, that all-important feel-good brain chemical, decreases with less sunlight, causing us to feel sad or blue, and to crave foods that give us a quick boost (aka sugar).

Although a trip to a warm, sunny island might be the perfect antidote to the effects of winter, there are some simple things you can do every day to help you gently and easily move through winter.

1. Honor your true nature this season. Allow yourself to get more rest and to stay warm and quiet. Cozy-up with a favorite book, some soothing hot tea, and a warm blanket and give yourself permission to rest.

2. Get some light, to help counteract the biochemical effects of the shorter, darker days. Get outside early in the day; put your desk near a window that gets plenty of light; or consider full-spectrum fluorescent bulbs to help lift your spirits.

3. Eat seasonally: The winter diet should be warming and substantial, according to Elson M. Haas, in Staying Healthy With The Seasons. Foods that take longer to grow are generally more warming than foods that grow quickly. These include things like root vegetables and animal proteins. Ocean foods like fresh fish and seaweeds are also especially good in the winter.

4. Get a massage. There is nothing like a soothing massage to help melt away stresses and usher in a feeling of deep relaxation. Don't tell, but I'm getting my husband a massage from my friend and colleague, Nicole Nadeau, for his birthday next month (if you live in the DC area, check out Nicole's magical touch. She even comes to your house, for a mini in-home "vacation"!)

5. Move your body. Movement helps increase serotonin in your brain, which is key to feeling good. (Try to exercise outside, in the sunlight, 3 times a week).

6. Consider vitamin supplements. My winter favorites are fish oil, a multi-vitamin, B-vitamins, and Vitamin D (the "sunshine vitamin"). If you are feeling more than just the mild blahs, you may consider looking into 5-HTP (an amino acid which helps increase serotonin levels). (Please consult your physician or a professional before starting any new supplement to make sure it is safe for you).

7. Try sleeping with a hot water bottle, one of my favorite winter-time companions.

8. If you find that you are experiencing more than just the "blues," please seek help of a professional right away.

Most of all, this winter and all year long, honor the cycles of nature and your own natural cycles. Like the patterns of day and night, light and dark, winter and summer, we too, have internal patterns that seek balance. We are not meant to sustain even energy and activity throughout the year. The shorter days and longer nights of this season offer us a chance to rest, tune inward, and replenish our bodies, our minds and our spirits for the year ahead.