The last few months of 2019 are coming up fast. Before you know it, we will be ringing in 2020. But as these next couple of months pass by, there are a few things your doctor wants you to know. Old Man Winter brings with it a lot of good things: snow, skiing, comfort foods, the holiday season, and many more exciting events. If you are like the rest of us, though, winter also brings you a lot of health concerns. From seasonal depression to cold and flu season, here is everything you should watch for this winter.
COLDER MONTHS NOTORIOUSLY INCREASE DEPRESSION LEVELS
Although there are many things to look forward to during winter, the cooler temperature typically decreases moods in people across the country. Also known as “seasonal affective disorder,” winter depression continues to boggle the minds of scientists everywhere. However, what most agree on is those suffering from the disorder are particularly sensitive to light and the lack thereof. Much of the research shows that people with seasonal affective disorder feel better after exposure to bright light.
HOW TO FIGHT Seasonal DEPRESSION
Since winter brings with it shorter sunlight hours, those affected feel a decrease in the serotonin levels. Less sunlight can affect the circadian rhythm, the body’s biological clock that governs specific brain wave activity, and hormone production. Most people have experienced days where they have woken to a cold, gray, and wintry day with a desire to stay in bed. But if you want to fight off the winter blues, here are a few tips to combat winter depression:
- TAKE PART IN OUTDOOR ACTIVITIES
Get outside and enjoy the cold. Take a brisk walk, go skiing, try snowshoeing. Doing outdoor activities may seem like the last thing you want to do when the temperatures drop, but it can elevate your mood and give your body the sunshine it’s craving.
- STOCK UP ON VITAMIN D
A lack in Vitamin D is directly correlated to diseases like depression. Since your body isn’t getting overloaded with vitamin D from the sun, you can try adding a supplement to your winter diet. You can also eat foods rich in vitamin D like salmon, tuna, milk, and eggs.
- PRACTICE POSITIVITY
In a study conducted by Nicholas Christakis, MD, Ph.D., of Harvard Medical School and James Fowler, Ph.D., of the University of California in San Diego, people who connected with happy people were more likely to be satisfied themselves.
- FILL YOUR DIET WITH MOOD ENHANCING FOODS
As mentioned earlier, adding mood-enhancing foods to your diet can significantly affect your mood. Look into new recipes rich with vitamins and minerals that your body lacks during the winter months. You can also find fresh, in-season foods that are great for your health, including squash, eggplant, and sweet potatoes.
- TRY A SUN LAMP
You can also go to a local store or visit an online retailer to purchase a sun lamp. These sun lamps help your body get the sunlight it desperately needs during the dark winter months. Bright right-light therapy has proven to be an effective treatment for seasonal affective disorder. There are also local gyms and health clubs that offer light-box rooms you can enjoy.
STAYING INDOORS FOR LONG PERIODS CAN HURT YOUR HEALTH
Staying inside all day may not be what the doctor ordered. In fact, you miss out on a lot more than social interaction when you stay all day indoors. Whether you are feeling anxious, depressed, or need to break away from your current space, going outside could be the answer.
Modern living includes overstimulating the mind. From constant entertainment to media multi-tasking, giving your brain a break it deserves from overexposure can significantly increase your mental and physical health. Many practices, including meditation, promote mindfulness and spending time outdoors. By going outside, you can decrease your mental load and heighten your focus.
A series of experiments from the University of Rochester found spending time outside in natural environments can boost your vitality. This sense of life also felt as physical and mental energy can increase by nearly 40%. However, spending time indoors has the opposite effect and can make you feel more lethargic and unenergized. Combat all of this by spending more time outdoors.
The best time of day to get outside is in the morning. Spend approximately 45 minutes outside to help kick your system into gear and absorb the natural sunlight and energy from the world. Just make sure to wear the appropriate clothing, so your body stays safe while getting what it needs.
STAY ON TOP OF YOUR HEALTH BY SCHEDULING YOUR ANNUAL DOCTOR VISIT
When your health increases so does your ability to deal with seasonal depression. It can be challenging to stay healthy during the winter. Flu and cold season are in full swing, and scheduling an annual visit with your doctor is one of the best things you can do to maintain good health and wellness. You can also get your flu shot during your appointment.
Schedule an appointment with your primary care physician at Tanner Clinic! We can help you make the winter your new favorite season!
