We've all been there - the alarm goes off and it's still pitch black outside. It feels like in the middle of the night and nothing would make you happier thank closing your eyes for at least a few more hours. But duty calls. In winter, we can lack energy and drive, which makes our day-to-day considerably more strenuous. This doesn't necessarily have anything to do with the cold, but rather with darkness and our biorhythm. Here are 5 simple tips on how to tackle winter blues.
Like almost all organisms, we humans have a 24-hour rhythm (circadian rhythm). This means that our behavior and physical functions, such as metabolism, circulation and body temperature, are linked to a 24-hour cycle, which is primarily influenced by the daily alternation of light and dark.
When darkness falls, we become tired. The body senses that it is time to end the day and time to shut down its functions. When there is light outside, we feel the need to be active and more awake. The reason behind this is our hormone balance, because in the dark our body produces the sleep hormone melatonin, which, as the name suggests, makes us sleepy. In daylight, on the other hand, the body produces serotonin through UV radiation. This hormone is also known as the mood-enhancing or wake-up hormone. As long as there is a good balance between light and dark, there is no danger of winter blues. However, when winter sets in, the days get shorter and the nights longer, we may experience a hormone imbalance. At this time of year, it is particularly important to take measures to stay happy and fit.
1. Take a walk in the morning after getting up
Exercise is essential for our body. And so is daylight. So the best way to get a good start to a dark winter's day is to take a walk outside. Even when it's raining or there's a thick cloud cover, the effect of the sun's rays remains. The fresh air also releases the "messenger substance of happiness" dopamine in the body. A morning walk therefore sends signals to the body to start the day and reduce melatonin production. What could be easier than integrating a morning walk to your daily routine!
2. Exercise regularly
Exercising is particularly important during winter since it helps release serotonin. Regardless of the type of sport or exercise you do, whether it's jogging, stretching, weight lifting, yoga or simply going for a walk. As long as you get your body moving and circulation going. For many years it has been scientifically proven that regular exercise can permanently tackle fatigue. So let's get out of our pyjamas and into our sneakers.
3. A balanced diet
A wholesome and balanced diet is particularly important during the darker months of the year. Vitamins and minerals are essential for keeping glucose levels steady, therefore avoiding highs and lows and keeping the body in balance. Nevertheless, starches are still important in winter since they help stimulate serotonin production. Pasta with a salad starter for instance, are a great way to balance your winter diet. A piece of chocolate is also welcome after a meal, because a wholesome diet also includes treats. These are good for the soul and for the mind. As long as you get enough vitamins, minerals and fibres from plenty of fresh fruit and vegetables you're good to go.
4. Drink plenty of fluids
Dehydration can also have an impact on your mood and wellbeing in winter. Contrary to the popular belief that you sweat less in winter and therefore need less fluids, during winter the body is exposed to considerable temperature fluctuations. Due to the constant change between heated air indoors and thick winter jackets outside, the body sweats more than you think, which is why drinking plenty of fluids is just as important in winter as it is in summer. Preferably water or tea, and a lot of it. Warm drinks with additional warming properties (e.g. with ginger or black pepper) stimulate the circulation and warm you from the inside. So if you easily get cold during winter, it's best to drink these warm drinks as well aside from water.
You can find our favorite hot winter drink on our recipe blog.
5. Brighten up your environment
A very personal measure to increase wellbeing during winter. Feeling comfortable in your own home boosts your mood and fosters relaxation. How about a few candles or a thick woolen blanket on the sofa? Indoor plants can also have an amazingly positive effect on our interiors, as they not only look beautiful and add color to the room, but also purify the air.
There are many things you can do to tackle winter blues during the cold season. It is often the simple things that are the most effective since they are very easy to implement on a regular basis. They don't require a lot of time or financial resources. Listening to your body and understanding its needs is a cornerstone of a healthy and happy life, no matter what time of the year.