Turn The Winter Blahs Into Winter Smiles!

by Jon Fiume
December 16, 2005

Are you beginning to wake up every morning looking for the sun? Are you starting to wonder how long this winter will be, especially if you have recently been hit by some of the severe storms recently sweeping across the Midwest and Northeast? Are you dreading the winter blahs? Well, until spring of 2006 emerges, I have a few suggestions that will improve your mood, increase energy, and help you endure this thing we call wintertime.

Dietary Supplements
Stick to the basics!! Go back to the foundational program of the four pillars, consisting of a multivitamin, an antioxidant, calcium and magnesium, and essential fatty acids. These supplements can help decrease fatigue, boost your immune system, increase cardiovascular, brain, and muscle health, and improve your overall sense of well-being. Sound good?

In addition, consider other supplements such as B vitamins to increase energy and support those nerves. Tyrosine, an amino acid that plays a role in the production of mood enhancing neurotransmitters in the brain, may help avoid depression. And many seek out the ever popular St. John's wort. St. John's wort is the most commonly recognized natural antidepressant. Keep in mind, however, that this herb is most beneficial for mild depression only. Therefore, like any disorder or disease, we need to know what it is we are dealing with in order to approach it appropriately. St John's wort has very few and mild side effects compared to traditional medications, and its benefits are seen in as little as two weeks. However, St. John's wort can interact with conventional antidepressants as well as birth control drugs and is not recommended for individuals with bipolar disorder or severe depression.

Exercise
Exercise offers many people a positive outlet for relieving stress and improving the mood. Exercise releases endorphins, chemicals that help to improve one's sense of well-being. One hour of aerobic exercise three times per week is recommended by health experts. Riding a bike, walking, swimming, and jogging are all great forms of exercise. If you prefer group activities, sign up for an aerobics or yoga class. Also do not forget to incorporate exercise into your daily routine by taking the stairs whenever possible or walking.

Light Therapy
Decreased exposure to sunlight in the winter months influences chemical changes in the brain that can affect mood. Due to this lack of sunlight, many people experience Seasonal Affective Disorder or SAD. Light therapy has been shown to decrease symptoms of mild depression and SAD. Therapy involves exposure to intense fluorescent bulbs for 15 - 30 minutes per day, from late fall/early winter into spring. Some medications can increase light sensitivity, so again consult your pharmacist or physician before beginning therapy.

Personal Enrichment
Many individuals spend so much time taking care of others or avoiding taking care of themselves that they feel down. Give yourself more time to indulge a little during these winter months.

Start or resume a hobby.
Spend time doing something you like, whether it is alone or by joining a club. Painting, photography, learning a foreign language, cooking, and reading are some popular hobbies. Get out of the box; you may discover a hidden talent!

Increase the music and decrease the TV.
Music has been known to evoke emotions and memories for many individuals. Need an energy boost? Try listening to upbeat songs. Need to relax and reduce tension? Classical music can be soothing. Whether you are commuting to and from work, cleaning the house, or eating a meal, music can have a positive influence on your mood. TV, on the other hand, can be distracting, all-consuming and add more stressors (and pounds!) to your health. Try an evening without the television and notice the difference. You may decide you enjoyed the peace!

Pamper yourself.
If you need to relax, why not do it in style? Treat yourself to a massage, manicure, pedicure, or a facial. Take a bubble bath. Read a good book. Buy the sweater or CD you have been wanting.

I hope that you use a few of these healthy suggestions to make the long winter months seem shorter and you day a little brighter. Happy Holidays!

This information is intended for educational purposes only. It is not intended to take the place of your current healthcare program or advice from you healthcare professionals.