Naturopathic Perspectives

As we settle into the second half of winter, we also settle into shorter days, greyer skies, and colder weather. January and February are the toughest months in terms of maintaining motivation, optimism, and high spirits. Whether you suffer from Seasonal Affective Disorder or just a gloomy mood, the consequences of less direct sunlight cause many to feel of us to feel lethargic, depressed, anxious, and increase the likelihood of catching colds. With the knowledge that spring is just around the corner, here are some tips to help us through the next couple of months:

• Phototherapy. Our depressed moods are highly correlated with a lack of sun. Sitting near a broad spectrum light bulb for as little as ten minutes each day can help to “trick” our bodies into thinking that we are exposed to direct sunlight, which will help our skin create vitamin D to boost our moods.

• Get outside. With the freezing temperatures and plentiful snow, it is easy to hibernate inside. This limits the amount of natural sunlight we are exposed to, which in turn limits the amount of vitamin D our bodies are creating. Exposure to fresh air also helps to clear the cobwebs out of our heads and provides a boost of energy.

• Exercise. In addition to the fun of taking advantage of many winter sports such as skating, skiing, tobogganing, and hiking, exercise increases our energy levels and releases endorphins, which promote a sense of well-being.

• Eat healthy. During the winter months we often crave carbohydrates, which boost serotonin levels to increase our mood. The problem with the holidays is that we are eating more cookies, cakes, and stuffing, which causes spikes and drops in blood sugar. Not only does this depress our immune system, it also depresses our mood. The trick is to balance carbohydrates with proteins, and eat a variety of healthy carbohydrates such as quinoa, buckwheat, and millet. Winter is also a good opportunity to incorporate in-season vegetables into our meals, such as potatoes, parsnips, squash, carrots, and sweet potatoes.

• Take supplements. Often during the winter months, it is advisable to supplement with some of the nutrients it is difficult to obtain from winter foods. Both vitamin D3 and omega 3 essential fatty acids from fish oils have been shown to improve both mood and immune system function. If you find yourself eating less green vegetables, taking a green supplement may also be beneficial.

• Plan dates with your friends to do something you love. Both socializing and participating in fun activities can decrease the sense of isolation some feel during the winter months while giving you some motivation to leave the house.

• Get enough rest and sleep. If you look at other mammals, winter is a time to slow down, gain some winter padding, and rest. We are not only lazier during the winter because it is cold and dark…we are programmed to be that way! Unfortunately, the demands of our society do not fluctuate with the seasons. As much as possible, try to honour your body’s innate characteristics and get more rest and sleep during these months.

For more information on how a naturopath can help you, please visit my website at: www.NaturopathicRoots.com