Is your mood falling as quickly as the temperature?
Do the short winter days take a toll on your mood?
If yes, you might be experiencing what is popularly known as “Winter blues”.
Winter has its major effects on your physical as well as mental health. Your body demands more attention and care during this weather due to the varying temperatures.
This may make you feel sad, moody, or you may experience what is popularly known as “Winter Blues”.
Read further to know more about winter blues and how you can deal with it.
Know The Winter Blues
Winter blues is a disorder that affects an individual in the winter season only and is caused by its changing temperature.
Winter blues mainly include fluctuations in mood, appetite, and sleeping patterns.
According to the National Institutes of Health (NIH), winter blues are not a medical problem, but more of an inner feeling you can have during the winter season that is usually short-lived.
Major Cause of Winter Blues
The major cause of winter blues is reduced exposure to natural sunlight, accompanied by the serotonin (a hormone in your body responsible for regulating your mood) imbalance.
The decrease in sunlight may disrupt your body's internal clock and may lead you to feel low.
Symptoms of Winter Blues
Winter blues may have some or all of the following symptoms:
Low energy levels
High/low appetite
Weight changes
Sleep disturbances
Mood fluctuations
Social withdrawals
Chilling sensations
Difficulty in concentrating
Natural Remedies For Winter Blues
Embracing a healthy lifestyle can help you combat winter blues more easily. These are:
1. Exposure To Sunlight
Exposure to natural daylight or sunshine helps you to stay away from many health concerns and winter blues. It is beneficial to your overall health.
While getting sunlight is essential, protecting yourself from the harmful UV (Ultraviolet) rays of the sun is also crucial. Always wear sunscreen while stepping out, even during the cold weather.
2. Take Proper Sleep
Sleep plays an important role in regulating your mood. Without adequate and regular sleep, your internal clock can get disrupted, which also disrupts the hormonal levels in your body.
Keep a scheduled time for going to bed and waking up.
A proper sleep cycle can tackle many health-related problems. For a good night’s sleep, keep your electronic items away from your bed and try to sleep in a cool, dark place.
3. Try Meditation
Meditation, being a de-stressor, helps in keeping your mind calm.
It increases the release of melatonin, a hormone present in your brain responsible for a good mood, and helps in reducing the factors causing stress.
4. Take a Walk
Research has shown that a daily one-hour walk during the day could be as helpful as a light treatment (sitting in front of artificial light for a few minutes) for coping with the winter blues.
Walking is also good for maintaining your overall health as it improves your circulation and strengthens your muscles and bones.
5. Be More Active
Being inactive can affect your weight, mood and ultimately your fitness to a great extent. Exercise encourages the balanced functioning of your different body parts and also helps in keeping your body warm.
When you exercise, your body releases chemicals called endorphins. These endorphins trigger a positive feeling in your body, which is often described as "euphoric." It helps in elevating your mood and your general health.
6. Breathe in Fresh Air
Being in fresh air for some duration during the daytime or especially in the early morning helps us to stay away from the common problems arising due to temperature changes. The more fresh air you inhale, the better your blood circulation would be.
It also increases the serotonin levels in your body, thus elevating your mood. This is often why you feel better, more relaxed and much more refreshed after being outside.
7. Spend Time With Your Family And Friends
It is tempting in winters to stay at home to be comfortable. Due to this, you may become less social which may affect your mood.
Try to spend more time with your family and friends to tackle winter blues. Being social provides relaxation to your mind and soul which encourages your mental and emotional ability.
8. Change Your Diet
In the cold chilling winters, your body starts to experience the urge to eat more frequently. You often find yourself looking for hot comfort food.
While you binge on soup and hot chocolate, try incorporating the following dietary modifications to have a healthier winter:
Omega-3 supplements improve your blood circulation and brain functions
Vitamin D Supplements enhances immunity and plays a significant role in managing your mood swings.
Fermented Food like kimchi, yoghurt, kombucha, and sauerkraut are rich in probiotics that support gut health and a good mood.
Your physical and emotional health can get affected by winter blues. While you can't change the season, you can make choices to minimize the adverse effects of gloomy winters.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.