I have talked to many people who are already experiencing a winter slump, including myself. Even though or weather here is not super cold or snowy, yet at least, it still seems people are already worn out, tired, cranky etc. What happens is we get into a seasonal rut -- we hunker down during the winter, don't get as much exercise because it tends to be too cold or snowy, fresh air or sun as other seasons, we also eat more rich, sugary, heavy foods and we tend to watch way more TV, which leaves us feeling lethargic, moody and listless.
If any of this sounds familiar to you, and you find yourself in a seasonal slump, here are 10 tips to help you get out of your rut.
1. Get outside.
There are bound to be a few nice days, and even if there aren't, bundle up and you'll be fine. Go for a brisk walk, inhale that cool, crisp air -- it will do you a world of good, I promise! Just do it!
2. Plan something fun.
Not all of us can go on a winter vacation every year, but there are fun things we can do while at home. Plan a game night with friends, go to dinner, check out a museum. Get social; having something fun scheduled really does help lift the spirits!
3. Drink some water.
In the winter, we definitely do not drink enough water. Many of us become dehydrated which contributes to low energy and headaches. The rule of thumb says half your body weight in ounces daily, but I have done some searching and if you can manage at least 64 oz, you will be fine. I know that there is absolutely no way I can drink half my weight in ounces daily... that's 90 oz for me! I have a hard time just doing 64!
4. Less TV and screen time.
Winter is the season for netflix and chill, binge watching shows and movies. We tend to spend hours in front of a screen, but the blue light emitted from the TV or other electronic screen suppress melatonin production, which helps us to sleep. So instead of TV night
before bedtime, read a book.
5. Cut the crap.
Sugar tends to be the norm for comforting and soothing, but it does more harm than good. Try to minimize processed food and eat more whole, real, nutrient-dense foods.
6. Get moving.
When the weather is bad, we drive everywhere. When you are home, you tend to get snuggled up in bed or on the couch, and the less we move, the more lethargic we feel. If you can't get outside due to the weather, get moving indoors. Try walking a few flights of stairs, do some squats or lunges, some jumping jacks, pull out the jump rope or even try some yoga!.
7. Pamper yourself.
This tends to go along with #2. With all the busyness of life, we tend to forget self care. Book a massage, mani/pedi or hair appointment. Take time for you!
8. Get a good nights' sleep.
Screen time, lack of exercise and poor eating can all contribute to either not enough or very poor sleep. If you follow some of the previous listed tips, they should all help with sleep. Sleep is crucial to your overall health - mental and physical. So make sure you make going to bed a priority!
9. Eat a nourishing breakfast.
This fuels your body for the day and helps keep your energy and metabolism going.
10. Vitamin D.
This very important vitamin has many functions in the body, from fighting disease to supporting our immune systems. It can also help with mood. Make sure you get your levels checked, then take a good supplement.