Do you experience low mood in Winter?
I've got a case of the 'Blah's' today... I didn't get enough sleep last night (which almost always leaves me a little cranky!), it's cold and grey and inspiration is just not flowing today!
I know that this is only fleeting. Once I catch up on my sleep tonight, tomorrow I will wake up and be back in balance...
But what about when that blah feeling lasts more than a day and begins to turn in to something more than just a low energy day?
During Winter, with the cold weather and the shorter days, many people experience low mood which goes beyond just winter sluggishness. It's fondly known as 'the winter blues'.
If you know that you're predisposed to the winter blues, there are many options available to you which can help lift your mood. And now is the perfect time to start putting some of them in place to prevent things spiraling down during the midst of winter.
So what can you start doing now to shift your winter blues?
Schedule a health review either with your Naturopath or GP to make sure that your nutrient levels are optimal!
Important nutrients to check are:
- Vitamin D
- Iron
- Ferritin (stored iron)
- B12
- Folate
- Zinc
- Copper
- Thyroid function.
It can take time to build up nutrient levels if you do have a deficiency. In the case of Vitamin D, with less sunlight around in winter, you want to make sure that your Vitamin D levels are sufficient BEFORE winter rolls around.
Get outside at least once a day!
Even though it may seem less inviting, it is still really important to get outside regularly for a walk or some form of movement in the fresh air. This supports your circulatory and lymphatic systems. It gets your blood moving and helps to move wastes from your body. It can also be really invigorating to rug up and get out there, so it can lift your energy and sense of vitality.
Sometimes we need to re-frame our thoughts around it and focus on the invigoration rather than the cold!
If it's sunny - get out there and soak it up while you can!
Less sun means less Vitamin D, it also means less of the sunlight's positive influence on your pineal gland which influences your mood.
On sunny days make the most of it! Rug up and Enjoy a cup of tea in the sunshine, go for a walk, spend time in the garden, take your dogs to the park. A little bit of sunshine goes a long way when it comes to lifting mood!
Write a list of the things that light you up, inspire you or lift your mood
It is always helpful to have a tool box of options to support you on low energy days or when you're feeling flat. All of us need joy or fun in our lives and fun is actually really important for your health and well-being. Don't overlook the simple pleasures or little things which bring you joy! (Like watching funny video clips on YouTube!)
Consider natural mood and stress support options
There are many wonderful options to support mood, some of which can safely be used alongside prescribed antidepressant medication or as alternative to it.
I see many clients who know that the winter can be a tough time for them, so we put together a herbal and nutritional support program, along with a lifestyle and self care program to help manage the winter blues. Often once the Spring arrives, they don't feel that they need that additional support any further, but it can really make a difference over the cooler months.
There are some great herbs which can have a positive influence on mood and neurotransmitter balance as well as key vitamins and nutrients.
Some of my favorite mood support herbs are:
- St.Johns Wort
- Rhodiola
- Saffron
- Turmeric
- Melissa
- Ginseng
These can be supported with nutrients such as zinc, activated B vitamins, fish oil and particular amino acids.
A word of caution though, I don't recommend self-prescribing as there is potential for interactions with other medications and St.Johns Wort in particular can interact with lots of medications, including the pill.
Address any gut issues now
Your gut health plays an important role in neurotransmitter production and mood regulation.
Addressing any gut issues now and optimising your gut flora balance will not only support your digestion but also your immune system (remember that a large amount of your immune tissue is actually in your gut) and your mood.
Consider your mindset and your beliefs/thoughts about winter
Your beliefs and thoughts have a big influence on your emotions and your behaviours. If we dread winter and constantly think about how bad it is, then that will influence how we perceive it and what we do during that time.
Be mindful of catching yourself having unhelpful thoughts about the winter or finding yourself thinking things like "I always get depressed in Winter". That may have been the case in the past, but it IS possible to create a new experience for yourself.
Nothing is inevitable, and whilst that may have been your experience previously and you may know that you have a predisposition to that. There really are options to support you to have a different experience this winter!
Stay warm and well,
Annabel
