In Australia, we’re lucky to still see plenty
of sunshine on most winter days - however, while we might not be as susceptible
to Seasonal Affective Disorder (SAD) as our European and North American
friends, it’s still common for people to report a drop in their mood as the
Often the ‘winter blues’ set in slowly and
many of us fail to notice until we’re feeling down. Whether you’re experiencing
low moods or energy or simply wanting to stay happy and well throughout winter,
there are a few things you can do.
Here are six tips to beat the blues this
plenty of fruit and vegetables
Our diet can have a significant impact on how
we feel, both physically and in terms of our mood. When we don’t get enough of
a particular nutrient, it may affect our mindsets or behaviours. In order to
maintain high energy and stay happy and healthy, it’s important to get a wide
array of vitamins and minerals through our food. Eating plenty of nutrient-rich
fruits and vegetables is a great way to do this. Why not head to your local
markets and explore the produce on offer? We’re lucky to have a wide range of
foods available year-round, but it’s also a great time to explore different
ways of eating and cooking with seasonal produce, such as apples, avocados,
beetroot, Brussels sprouts, kohlrabi, kiwi fruit and more.
to a regular sleep schedule
Shorter days and cold weather can make it
difficult to get out of bed, and often leads to feelings of fatigue and
lethargy throughout the day. It can feel tempting to sleep in or to sleep
during the day, but try to sleep to a regular sleeping schedule. Going to bed
and getting up at the same time every day is a good way to train the body to
get enough sleep. It’s not only the quantity of sleep that’s important, but
also the quality. A regular sleeping routine can help to ensure that your body
reaches deeper levels of sleep that are essential for recovery and wellbeing.
We often associate vitamin or mineral
deficiencies with illness or feeling unwell in our bodies, but they can also
have an effect on your mental health. B vitamins, zinc, vitamin D, fish oils
and loads of other vitamins and minerals are important for our brains, making
it easier to maintain a happy and healthy mental state. If you suspect you may
have a deficiency, visit your GP or speak to your local Capital Chemist
pharmacist about which supplements may be right for you.
Winter weather can make it very difficult to
summon the motivation to get outside and get moving, but regular exercise is
just as important in winter as it is during other seasons - if not more so.
Exercising is important for your body to stay healthy, but it is also a great
tool for improving moods and your state of mind. Exercise triggers our body to
release a rush of endorphins, a type of hormone that is associated with
feelings of happiness and positivity.
Winter is also a time when many of us tend to
indulge in calorie dense comfort food. Regular exercise can help to offset the
associated weight gain and help you maintain a healthy body weight.
time with loved ones
Just as it can be hard to get out the door to
exercise, it can also feel challenging to make the effort to meet up with
friends and family. You may feel like spending time indoors, watching
television. Leaving the comfort of your coach to spend time with the people you
love is important for maintaining good mental health. Staying social allows you
to build friendships and get support from the people who love and care for you.
time in the sunshine
Winter is hardly a time where we feel like
spending time outside. Instead, we tend to spend more time indoors, whether in
the comfort of our home, the office, or the local shopping centre. However,
spending time outdoors is important for our physical and mental health. Vitamin
D is one of the most important vitamins for good mental health. In fact, not
getting enough of this fat-soluble vitamin is associated with a higher risk of
depression. The best way to ensure you’re getting adequate vitamin D levels is
to spend time outdoors in the sun - whether that’s a 15-minute walk at
lunchtime or a trip to the park with the kids. Many people struggle to get
enough vitamin D through sunlight alone in the winter months, so you may wish
to consider purchasing a supplement for you and your family.
you’re experiencing depression or anxiety or need support, speak to your GP or
contact Lifeline on 13 11 14.