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  • Has the Cold Weather got you SAD?

Has the Cold Weather got you SAD?

  • 2-1-2010

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Winter is in full force. As days get shorter and the nights get colder, even the perpetually happy can get a little down.  The "winter blues" are characterized by mild depression, lack of motivation and low energy.  Many people seem to experience this during our seemingly endless winters.  Luckily, there’s a lot you can do to prevent the blues from coming or to get yourself back on the ‘sunny side of the street’ if they’re already here.

1. Work Out 
Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving stress and the mood boost can last for several hours after the workout. You’ll have more energy throughout the day and your metabolism with stay elevated too. Exercise also helps your mind by releasing endorphins, the mood boosting chemical.

2. Eat Healthy
Avoid refined and processed foods (white bread, rice and sugar). These are basically worthless in terms of nutrition and they rob your body of energy while sending you on an emotional roller coaster. Try incorporating whole foods, veggies, fruit and get at least eight cups of clean water each day. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and energy levels.

3.  Get Some Sun
Most people know that sunlight provides us with vitamin D, but did you know that it also improves your mood? Winter days are shorter and darker than other months and because of the cold people spend less time outdoors. Lack of sunlight can cause many people to become depressed without knowing why! Similar to exercise, sunlight exposure releases mood elevating endorphins. Try to spend a little more time outdoors and sit near windows with the shades up when indoors.

4.  Avoid Alcohol
Alcohol is a depressant. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having five or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed and even more tired, which will affect many aspects of your life, making your lack of energy and bad mood even worse.

5. Treat Yourself
Having something to look forward to can keep anyone motivated. Winter seems endless! Plan something exciting - your mood improves with the anticipation of the event until it actually arrives (THINK WINTER VACATION).

6. Relax!
Life is stress. Work, family, friends, appointments, meetings - even if you enjoy being busy, everyone needs some time off. Eliminate uneeded stressors and try havng some me time to unwind. Read a book or magazine, sleep in on the weekend, go to bed early, try meditating, you could even play a video game or watch a movie.

7. Welcome Winter
Instead of hating the cold and the snow, look for the best that it has to offer! Take up a winter sport and enjoy these opportunities while they last. After all, they’re only here a few months. Staying active will boost your energy and seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.

8.  Get Social Support
Don’t underestimate the power of friends, family, co-workers and neighbours. Ask for help  before you need it.

9.  Catch some Zzzz’s
With all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Try not to oversleep- excessive sleep makes you more tired. A small 25-minute cat nap midday may be all you need to keep you energized.

10.  D-lightful
In recent months a number of studies have been published pointing to vitamin D's crucial health properties. Canadians, with our brutal winters, tend to become particularly deficient in D. Some experts believe that 80 percent of Canadians have inadequate levels. Low Vitamin D in the body has been linked to depression, poor bone health, rickets and weakness or pain in joints and muscles (regardless of age). Look for supplements containing vitamin D3 (cholecalciferol) which is the more biologically active form. Aim to get at least 1000IU per dose.

11. Go Green
Since we are not surrounded by lush green veggies throughout the winter, our intake of them tends to go down with the temperature. This is unfortunate because the nutrient that makes greens green (chlorophyll) is vital for optimal energy. Try supplementing with pure chlorophyll concentrated liquid. Adding it to your water will make exercising a little easier and also improve your mood.

12. Don't Forget Fish
The health benefits of fish oil (DHA and EPA) cannot be overstated. Hundreds of clinical trials have shown that it benefits nearly every body system, including mood. Try getting at least 1200mg of combined DHA and EPA each and every day.

The most important thing to remember is that if you start to feel a little down, do something about it. Don't let it spiral into serious depression. And remember to have a fun, healthy winter!


Joel Thuna & Claude Gallant
~ Joel Thuna MH, is a master herbalist with over 30 years of experience. Claude Gallant holds a PhD in Microbiology from the University of Calgary.


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