We’re rapidly approaching the shortest days of the year. In some places, it gets dark as early as 4:30 - I was in Paris last week and at 7:30am it was pitch dark. I often hear people comment about how depressing it is when they drive to work in the dark and return home in the dark.
From a yogic perspective, the winter solstice is the true new year, when you release and bring closure to the past year. Out of the dark comes new growth, the emergence of light and new beginnings. This is a time to contemplate what no longer serves you, and let it all go, to create space to let the new in.
Still…on a daily basis, the dark days of winter can be a bit of a downer. For some people, the lack of sunshine leads to a condition more severe than the winter blues – Seasonal Affective Disorder (SAD). Causes of SAD may arise from a change in serotonin levels due to lack of sunshine, or possible hormonal imbalances.
Even if you don’t meet the clinical requirements for a SAD diagnosis, the winter blues are understandable. Lack of sunshine, dismal weather and holiday stress all can leave you feeling more than a little frazzled. For many people, stress can also trigger poor dietary and sleep habits.
It doesn’t have to be this way. Let's harness this potent time for new beginnings and growth. Here are recommendations for a little pick-me-up during the winter months.
1. Get outside
Yes, the weather's poor in many parts of the country, but that doesn’t mean you need to stay holed up inside. Aim to spend a time outside during daylight hours every day. Research shows insufficient vitamin D levels are associated with depression. Sunshine is the best source of vitamin D, so it’s understandable that during the winter months these levels drop.
To counteract this, head outside for 20 minutes whenever possible. Try taking a brisk walk at lunch or step outside for a few minutes during work breaks. The sunlight and fresh air will bring an immediate mental boost! Just bundle up and you’ll be happy you got out.
2. Exercise
In Winter, it's crucial to move that body to avoid feeling lethargic and heavy! Studies show that getting some form of aerobic exercise three times per week effectively improves symptoms of mild to moderate depression. A regular yoga practice not only counteracts stress, it leaves you full of warmth and peace.
3. Take Vitamin D Supplements
While your best source of vitamin D is sunlight, getting enough sunshine during the winter months isn’t always possible in certain climates. D3 supplementation will improve mood and challenge SAD.
4. Include whole grains and raw seeds in your diet
Whole grains such as quinoa contain high levels of tryptophan, an essential amino acid that regulates the levels of serotonin in the brain. Studies have shown that tryptophan is better than placebo at alleviating depression. Other foods high in tryptophan include raw sesame and pumpkin seeds.
5. Eat foods rich in omega-3 fatty acids
The typical Western diet creates an imbalance between omega-3 and omega-6 fatty acids. This imbalance can lead to a host of health issues, including depression. By increasing omega-3s we regain the balance, and effectively reduce symptoms of depression.
Foods rich in omega-3 fatty acids include flax, hemp, chia, and pumpkin seeds, as well as vegetables like cauliflower, Brussels sprouts, and purslane.
6. Avoid caffeine, refined sugar, and alcohol
The winter blues can leave you feeling blah. When this happens, many people feel it’s natural to self-medicate by turning to substances that pick you up and/or calm you down. Using these substances can wreak havoc on your energy, lifting you up and then causing you to crash. To keep your mood steadier (and your body healthier), stick to a non-processed diet of whole foods and skip these unbalancing entities.
7. Relax
Especially during the holidays, it’s easy to burn the candle at both ends. Relaxation is an important part of fighting anxiety and depression. It’s important during these winter months to take time for yourself regularly. Sit with your feet up, gaze out at nature through a sunny window (another great way to get sunlight), meditate, or engage in enjoyable hobbies. Stopping and taking time for yourself is essential for recharging and renewing during the busy winter months.
Reflect on what you are letting go of, and what you want to create as the light comes forth again.
8. Laugh
Whether you spend time with funny friends, go to a comedy club, or take in a funny movie, laughter is a great way to fight the winter blahs.
9. Start each day with a Green Smoothie
(2 cups pure water, 1/2 bunch kale or collard greens, juice of 1/2 organic lemon, 3 sticks celery, 1 organic apple and 1 banana. Blend until smooth!)
Winter causes many people to eat heavier, heartier foods in an attempt to warm themselves from the inside. Lightening up what you eat, however, may just help lighten your mood. That’s because when you eat heavy foods, your body diverts a great deal of energy to digestion. Lighter fare allows you to use that digestive energy for – well – energy! Packed with vitamins, minerals, enzymes, and fiber,the Green Smoothie is energy in a glass. And since it won’t weigh you down, it gets every day off to the perfect start, helping you feel light and energized all day long.
ENJOY the shortest days!
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