TOP 7 TIPS TO EASE THE WINTER BLUES

DESCRIPTION

• During winter season the days are shorter and less sunlight can lead to serious mood changes for some people.
• Winter blues means generally more down in the dumps or feeling sad.
• Winter blues is not something serious disorder that is medically diagnosed, but more of an understood feeling we can sometimes have during winter months that is usually short-lived.
• Sometimes it can be caused by less sunlight or sometimes caused by stressful holidays.
  

SYMPTOMS

• Feeling down and unsociable
• Feeling depressed most of the day
• Feeling hopeless or worthless
• Having low energy
• Losing interest in activities you once enjoyed
• Problems sleeping
• Changes in your appetite or weight
• Feeling sluggish or agitated
• Having difficulty concentrating
• Having frequent thoughts of death or suicide
  

CAUSES

1. Circadian rhythm – The reduced level of sunlight may cause winter blues.
   Decrease sunlight during winters may disrupt body’s internal system and lead to feelings depressed.
2. Serotonin levels – decreased brain serotonin level affects mood
   decreased sunlight during winter season can reduce serotonin level that may trigger depression.
3. Melatonin level – Season change can disrupt balance of body level of melatonin which plays important role in sleep and mood.
   

COMPLICATION

• Social withdrawal
• School or work problems
• Substance abuse
• Anxiety 
• Excess eating disorders
• Suicidal thoughts or behavior
  

NATURAL WAYS TO GET RID OF WINTER BLUES

EXERCISE           

• Exercise is the simplest way of beating the winter blues.
• It help to stay active even when it is dark and cold. 
• Studies shown that even 10-15 minute of walk in the middle of the day is sufficient to increase the level of dopamine and norepinephrine which help energies the brain and regulate circadian rhythms. 
• If people can exercise earlier in the day, absorbing natural daylight within two hours of waking up it will be more beneficial.
  

EAT COMPLEX CARBOHYDRATES

• Greasy and refined carbohydrates such as pizza, garlic bread give short-term pleasure, but will make feel more sluggish over the winter months. 
• Complex carbohydrates such as , courgettes, broccoli, spinach and lentils take long time to digest and does not cause the sudden spikes in blood sugar that can play role in mood.
  

TAKE FISH OIL AND VITAMIN D SUPPLEMENTS

• Vitamin D plays a role in regulating mood.
• It maintaining optimum blood sugar levels and boosting immune systems.
• Sunlight is the main natural sources of vitamin D.
• Study show that when people with winter blues were given 400-800 international units of vitamin D3 a day help to improved their mood.
• Omega-3 supplements may also be beneficial because Omega-3s have antidepressant effect by improving the functioning of cells in the brain and blood.
• In Iceland people has the lowest rates of the winter blues because they consume more fish such as salmon and cod, which are rich in omega-3 polyunsaturated fatty acids.
  

MEDITATE 

• Meditation relaxing the body and mind by stimulating and release the melatonin hormone.
• Meditation can increased the left prefrontal cortex activity. 
• It is a part of the brain associated with happiness and decreased activity in brain regions linked to stress.
  

TRY LIGHT THERAPY

• Research found that people who get the winter blues can get either partial or complete relief from bright light therapy by sitting half an hour a day through autumn and winter. 
• Studies suggests that light boxes which are enriched in light towards the blue end of the spectrum are most beneficial because blue light suppresses the hormones which make people fall asleep at night, enabling people to get their day started earlier and avoid depress genic oversleeping.
  

Increase social interactions 

• Being around family and friends can boost mood and help motivate to do the things you enjoy.  
• Go to the movies with your friends and family members or grab a cup of green tea with a co-worker. 
• Do not be shy, a phone call or email to ask for encouragement can go a long way. 
• People may laugh more, worry less and gain a positive outlook. 
  

DARK CHOCOLATE 

• Chocolate always been a tasty and good way to self-medicate through down times. 
• Dark chocolate mixed with drink every day for a month showed significantly improved mood due to the presence of high level of polyphenol content which are a type of antioxidant.
• When people feeling down pick up a bar with the highest cocoa content make people feeling better.