Beat the Winter Blues
Top 10 Tips to get you through Winter
1. Keep active
Research has shown that a daily walk, in the middle of the day, could be as helpful as light treatment for coping with the winter blues. Plus u’ll be getting fit at the same time…bonus!! Whether it means joining a gym, a class or going for a walk (make sure you wrap up warm)
If you’re exercising after dark, keep to well-lit areas and wear bright and
reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.
Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable.
If rain or ice is making exercise dangerous, do it another day. The weather might be better tomorrow, but an injury could take weeks to heal.
2. Get outside
Go outdoors in natural daylight as much as possible, especially at midday and on bright days. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can.
3. Keep warm
Being cold makes you more depressed. It’s also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes and aim to keep your home between 18oC and 21oC (or 64oF and 70oF degrees). For further information on what you can do, including applying for grants to keep your home warm, visit www.nhs.uk
If your symptoms are so bad that you can’t live a normal life, see your GP for medical help.
4. Eat healthily
A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables. “Some people tell us that taking extra vitamin D helps,” Good food sources of vitamin
D include oily fish and eggs. Take in plenty of dark leafy green veggies and immune boosting foods. A perfect time of your to make those homemade soups 5. Lighten up
Light therapy can be effective in up to 85% of diagnosed cases. One way to get light therapy at home in winter is to sit in front of a light box for up to two hours a day.
6. Take up a new hobby
Keeping your mind active with a new interest seems to ward off symptoms of SAD, “It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal or writing a blog. The important thing is that you have something to look forward to and concentrate on,” she adds.
7. See your friends and family
It’s been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while. It will really help to lift your spirits.
Take Vitamin C, Echinacea, Zinc to help with Cold and Flu Symptoms, it is also worthwhile taking these all year round too…so your body is topped up.
During the Winter you may find you want to/do sleep more….but don’t worry its your body’s way of catching up on any Sleep Debt it may have (although saying that don’t be late for work!) Get to bed before 10:30pm….an you can lose weight too 😉
10. Look after YOURself and YOUR Loved ones
Stock up on wholesome foods, vitamins and make sure you look after all your family. Check up on elderly relatives and neighbours who may not be able to get round in the Winter months.