Enduring Winter's Bite: A Few Pointers to thrive during the chilly springless period
Feeling the Winter Blahs? Here's How to Beat the Depression and Lethargy
Late winter can be a tough time, especially in chilly places like Siberia where spring doesn't exactly arrive on schedule. This period packs a punch with vitamin deficiencies, body strain, short days, and icy temps. But don't fret, dear reader, because we've gathered some expert advice to help you beat the winter blues!
Sadly, many people report no improvement in their health despite popping vitamins like candy. Here's the deal: your body may not be absorbing those vital nutrients. Russians mostly lack vitamin D, a vitamin that strengthens your muscles, boosts your immune system, and keeps you active. To help absorption, doctors suggest sipping on warm--almost hot--water with a squeeze of zesty lemon.
Psychologists advise adding a splash of color to your wardrobe, suggesting a zesty scarf or funky socks. For those practical souls, adding a pop of color to your accessories can make you feel as fresh as a summer breeze. Pick up a hobby to pass the long winter nights or find solace in a new book.
Taking a quick stroll under the stars before hitting the hay is a great way to lift your mood and give your nervous system a boost. Bonus: the fresh air will help you sleep like a baby!
If you struggle to rise and shine when the sun's still hiding, set two alarms. Let the first wake you up and give you time to savor those cozy bedsheets.
Health experts suggest maintaining a nightly routine: aim for bed by midnight and rise by 9 am. The body prefers a good, long rest between 10 pm and 11 pm and a gentle awakening between 7 am and 7:30 am. This sleep schedule allows your body to heal, produce essential hormones, and stock up on energy for the day ahead.
A quick shower in the morning can serve as a "restart" button for your body. Altering between hot and cold water boosts blood flow, tones your skin, and kickstarts your day, even on gloomy mornings. On sleepy nights, enjoy a warm--but not too hot--shower to relax andprepare for bed. Try to be under the covers by 10:30 pm to catch up on those missed Zs. Now's the time to unplug from TV and social media—they can wait until spring!
Tips from Endocrinologists
- Check your vitamin D levels and consider supplements if necessary.
- Balance your diet with nutrient-rich foods and stay hydrated.
- Consult an endocrinologist if you have concerns about your thyroid function.
Advice from Psychologists
- Practice mindfulness and good sleep hygiene.
- Expose yourself to bright light in the morning to regulate your circadian rhythm.
- Engage in physical activity, even short walks.
- If necessary, consider undergoing Cognitive Behavioral Therapy (CBT) to address underlying thought patterns contributing to lethargy.
- Maintain social connections and spend time outdoors.
Additional Strategies
- Reduce stress through activities like meditation or yoga.
- If your symptoms persist and follow seasonal patterns, consult a psychologist about Seasonal Affective Disorder (SAD).
Take advantage of these expert tips to shake off those winter blues and greet the warmer months with a spring in your step!
- Despite taking vitamins, your body might not be absorbing the necessary nutrients, like vitamin D, especially during winter. To aid absorption,Tip from Experts suggests sipping warm water with lemon.
- Psychologists advise adding color to your wardrobe, engaging in new hobbies, or reading a book to pass the long winter nights as a way to boost mood and mental health.
- Endocrinologists recommend checking vitamin D levels, balancing your diet with nutrient-rich foods, and consulting a specialist if you have concerns about your thyroid function.
- A quick morning shower can serve as a "restart" button for your body, especially when you alternate between hot and cold water. Experts also advise practicing mindfulness, good sleep hygiene, and undergoing Cognitive Behavioral Therapy (CBT) if necessary.
- To deal with winter depression and lethargy, consider maintaining a nightly routine, taking a quick winter stroll, engaging in physical activity, minimizing stress through activities like meditation, and spending time outdoors when possible. If symptoms persist and follow seasonal patterns, consult a psychologist about Seasonal Affective Disorder (SAD).
