As the weather becomes colder and days darker, many of us will find our moods affected. Feeling less positive during the winter months is very common. According to the Independent, as many as 1 in 3 Brits are affected by Seasonal Affective Disorder (SAD). A further source in Psychology Today reports that around 10 million Americans experience SAD. So what exactly is Seasonal Affective Disorder?
Seasonal Affective Disorder
SAD is categorised as a disorder whereby one feels down or depressed each year during the same season. Generally, this season is winter and the disorder is thought to be related to receiving less sunlight. Melatonin is a hormone produced by the body which works to regulate one’s waking and sleeping patterns. It’s believed that darkness causes the body to produce more melatonin to get the body ready for sleep. In this way, it’s not uncommon to lack energy and feel lethargic during the winter months, whether you suffer from SAD or not.
In times of cold and darker weather, we all could use a few ways to improve our self care regime. If you’re looking for a few great self care tips for the winter months, read on.
Prepare your immune system
When the weather changes, our bodies are more susceptible to colds and flus. When it comes to the winter flu, there are a number of ways that you can prevent your body from catching those nasty germs:
- Vitamin D
Before the winter sets in, it’s a good idea to start taking a Vitamin D supplement to avoid catching a cold. As well as this, Vitamin D has a range of other benefits from supporting cardiovascular health to maintaining healthy bones and teeth. Vitamin D is also often used to manage conditions like diabetes.
- Echinacea
Echinacea is a type of plant which has long been used for medicinal purposes. These plants are generally found over Europe as well as North America. Echinacea is a popular supplement due to its ability to boost one’s immune system. It’s also an antioxidant with antiviral and anti-inflammatory properties. You can find Echinacea in the form of capsules, yet it is usually consumed as a herbal tea.
- Ginseng
Ginseng supplements or teas are derived from the Ginseng plant, which has been relied upon for centuries in Chinese medicine. Ginseng helps to boost the immune system, so regularly drinking Ginseng tea or taking a supplement could lessen your chances of getting the flu. Ginseng has also been praised for its ability to increase energy levels, fight fatigue, and lower blood sugar.
- Vitamin C
It’s a great idea to start taking a vitamin C supplement around the end of the autumn time. Vitamin C is a potent antioxidant, so it can really give your immune system the boost that it needs in the winter! Vitamin C has also been linked to fighting the risk factors of heart disease. Ensure that you eat lots of Vitamin C rich foods from citrus fruits to spinach, cabbage, and winter squash.
Get outdoors
When you’re working a 9-5, it can often feel like you don’t get much sunlight in the winter. Make a special effort to get as much sunlight as you can, even when time is limited. If it looks sunny outside and your lunch break is coming up- why not wrap up warm and go for a walk outside? It’s important to get us much Vitamin D as you can to keep your self care levels up! If you don’t have much time during the working week- why not plan something for the weekend? Check the weather for rain and if it’s all good- organise a nice winter hike somewhere green.
Invest in a lightbox
When people suffer from a strong case of Seasonal Affective Disorder, they often invest in a special lightbox. Before buying one, it’s a good idea to discuss this with your doctor to ensure that it’s safe for you personally, your health, and your eyes. (Some people with certain eye conditions may not be suitable for lightbox therapy.) A lightbox works to stimulate natural light outside. Some research has indicated that these boxes possess the ability to lift one’s mood. The idea is to emit little UV light, yet it’s still recommended to not look directly at the light itself.
Eat Well
Ensure that your diet is rich with lots of fruits and vegetables that will give you the energy you need to stay active and healthy. In the winter, eating lots of hot meals can help us to feel warm and relaxed. When you’re feeling a little down, comfort food like so can work wonders to make you feel cosy and boost your mood. From hearty soups and hot pots to typical British things like roast dinners or pies. Why not learn a few new wholesome recipes and treat yourself to some warming winter delights. Cooking, especially for others, it’s an altruistic act that can help us to feel creative, caring, and lift our spirits.
Protect your skin
The winter can be tough on our skin and lead to us feeling a little run-down over time. It’s a good idea to go for a thicker moisturizer than you usually do and apply it more often. You can also use vegan collagen to give your skin more firmness. Coconut oil can be a great natural skin care moisturiser, though it should be used sparingly if you have oily skin. If you don’t usually use vaseline, ensure that you invest in some for the winter to prevent chapped lips.
Alongside topical care, exploring supplements that support hydration and skin health can be especially beneficial during the winter months. Many trusted resources (such as the one here: https://jmdrugstore.com/blogs/news/supplements-for-dry-skin ) can highlight how certain vitamins and nutrients play a role in improving skin moisture levels and overall resilience.
Get enough exercise
As the days grow shorter and the weather colder, we often tend to get to the gym a little less. Try to motivate yourself to keep up your exercise regime as much as you can. Exercise is the quickest and most effective way to raise the endorphins in your body and start to feel happier. Keeping physically active is a brilliant act of self care that can really make a difference to your winter regime. If you can’t make it out to the gym to exercise, there’s nothing wrong with doing a few workout videos from the comfort of your own home!
Try something new
We often feel unproductive during the winter. Many of us fall into the same old routine of eating, sleeping, and staying indoors. While it’s important to rest as much as you need too- you won’t want to become overtired. Trying something new is a brilliant act of self care because you then allow yourself to gain new skills or extend your social life. Perhaps there’s a class or course you’ve always wanted to try? Don’t put it off until the New Year- why not give it a go this winter!
Keep a journal
As the end of the year approaches, many of us begin to reflect on what we didn’t achieve or should have done differently. A journal can help to write down thoughts and feelings and to put things into perspective. Instead of focusing on what you didn’t do this year- write down all your achievements and the things you are grateful for. A journal can be a great place to keep memories and write down positive mantras.
Winter can be an enjoyable season of reflections, celebrations, and memories! Many of us prefer the summer, but remember- time flies, and it will come around soon enough. Self care is all about the little things, from socialising with friends to getting enough sleep and staying hydrated.
*Collaborative Post*
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