BEATING THE WINTER BLUES

BY HAVEN LINDSEY

Many people can relate to the seasonal blues when the days are shortest and the temperatures dip. More mild than serious for most, the winter blues can have a depression-like affect and often peak during or right after the holiday season.

Even if you aren’t prone to a case of the winter blues, that does not mean you are immune to some seasonal reactions to the shorter days and colder temperatures. If you’re feeling irritable, low energy, or not as interested in social activities as usual, below are some helpful hints to help kick the winter blues to the curb.

Get Outside

The winter blues are typically associated with less sunlight. Fortunately for residents of New Mexico, including the high desert of Taos, our area averages 283 sunny days each year — nearly 50 more sunny days than the “sunshine state” of Florida. However, for those who experience a case of the ‘blahs’ or something closer to depression, exposure to sunlight will help increase your natural levels of Vitamin D, an essential nutrient that is often lacking with reduced sun exposure.

If possible, get outside, embrace the winter months by skiing, snowshoeing, hiking – anything that gets you moving. If you are unable to get outside and soak in the sun, talk with your healthcare provider or pharmacist about Vitamin D and how much you should take to help balance out the lack of daylight.

You Really Are What You Eat

Certain foods affect the powerful moodmodifying chemicals in our brain called neurotransmitters. These neurotransmitters are made from the foods we eat. When we eat healthier foods, we build healthier neurotransmitters, and are better equipped to handle the fluctuations of sunlight exposure and those days when we don’t feel as good as we’d like to.

In addition to making sure you stay hydrated; a short list of healthy foods can be found on the following page.

Good Mood Foods

• Low-fat or nonfat yogurt: foods with live bacteria cultures help your gut stay healthy.

• Nuts: powerhouses of energy, nutrients, proteins and heart-healthy fats, add nuts to your cereal, salad and serve as a small side to your meals.

• Vitamin C-rich foods: fruits and vegetables high in Vitamin C and antioxidants such as oranges, kiwi, broccoli, potatoes, peppers, berries and dark green leafy vegetables help strengthen the body.

• Fatty fish: diets high in B12 and the omega-3 fatty acids including tuna, salmon, sardines and other fatty fish help to decrease depression and improve mood.

• Dark chocolate: any chocolate with at least 70 percent cocoa will release endorphins that improve mood (but you probably already knew that!).

Get Your Zs And Your Oms

The quality of your sleep is one of the biggest factors that affect how we feel. By committing to a regular bedtime and wakeup time that allows a quality amount of sleep, your body will establish an internal routine that helps build your natural cortisol and energy levels. Experts suggest exposing yourself to light as soon as you wake up and make sure your bedroom is cool, dark and free of electronics.

Establishing a meditation routine can also help to improve your mood. Some meditation techniques include visualizing spring or summer days where you are active and outside, enjoying the warm temperatures. These types of visualization exercises can be helpful.

We can all be at risk for the winter blues. In addition to implementing the above steps into your winter health routine, your healthcare provider can talk with you about suggestions specific to you and/or your family.