W
inter is upon us — and not just in a “Game of Thrones” meme that circulated the internet circa 2015.
It’s easy to imagine that the book’s author, George R. R. Martin, who taught at Clarke University in the late 1970s, drew from the Dubuque’s winters while penning his series.
While we might now face White Walkers, we do battle extreme temperatures, 5 p.m. sunsets, and stacks of snow and ice. Due to the shift in temperature, decrease in daylight and external stressors accompanying the change in season, it’s not uncommon to face the winter blues.
Symptoms that accompany the winter blues are fatigue, sadness, disruption in sleep, loss of interest and food cravings. While symptoms can be temporary for some, they can lead to a more severe type of depression called Seasonal Affective disorder (SAD).
If you are struggling with the colder weather and shorter days, you are not alone. There are ways to mitigate and cope with the symptoms.
Let the sun shine in
A significant factor behind the winter blues and SAD is reduced exposure to sunlight.
Heather Munz, a therapist at A Mindful Journey and licensed independent social worker, suggests “maximizing sun exposure either by taking a short walk outdoors or sitting next to a bright window as sunlight is a powerful tool in promoting a healthy circadian rhythm which is crucial for regulating mood and energy levels.”
If your schedule/routine is such that you cannot access the sun, you can invest in a SAD lamp. SAD lamps, or Happy Lamps as they are colloquially known, simulate sunlight and can help regulate and improve your circadian rhythm.
Munz suggests using the lamp first thing in the morning for 20 to 30 minutes.
Don’t oversleep
While the natural response to fatigue might be to sleep more, it can leave you feeling groggier. Instead, the key, according to Munz, “is to create a healthy sleep schedule by going to bed and waking up at the same time every day and not letting the demands of the holiday season disrupt it.”
Meaningful moments
In addition to fatigue, loss of interest is another symptom that can crop up during the winter.
While navigating anhedonia or loss of interest, Munz emphasies the importance of being proactive and keeping an open mind.
“Engage in the activities you enjoy,” she said. “Even if they don’t feel as rewarding at first, go into these experiences mindfully, focusing on the present moment instead of assuming they won’t bring satisfaction. Remind yourself that even small moments of pleasure can be meaningful.”
Nutrition
Due to the reduction of sunlight exposure during the winter, there can be a disruption in the body’s production of serotonin and melatonin and the breakdown and absorption of Vitamin D, nicknamed the sunshine vitamin. However, there are ways to combat these disruptions through diet.
Traci Cooley, personal trainer and sports performance nutritionist, suggests consuming foods rich in vitamin D, such as salmon and maitake mushrooms.
Megan Dalsing, a registered dietician and licensed dietician at Hy-Vee, advocates for the “Mediterranean diet, as it is rich in melatonin, serotonin and vitamin D, and includes milk, fatty fish, tart cherry juice and a variety of colorful fruit.”
Dalsing also notes the importance of the gut-brain connection in relation to mood management as “the gut produces around 90% of the body’s serotonin, a neurotransmitter that regulates mood. An imbalance in gut bacteria can lead to inflammation and reduced serotonin levels, negatively affecting mental health. To promote gut balance, consume foods rich in probiotics such as yogurt, kefir, buttermilk, sauerkraut, kimchi, miso, tempeh, pickled vegetables and apple cider vinegar.”
If you feel fatigued, indulge in a spinach salad instead of reaching for that third cup of coffee or get spicy.
“Leafy greens are packed full of vitamins and minerals, such as vitamin C, iron and nitrates, which improve blood flow throughout the body,” she said. “This not only benefits the brain but helps keep you awake.”
If leafy greens aren’t your thing, consider adding spice to your dishes.
Cooley suggests infusing your “dishes with spices like ginger, cumin, coriander, and fennel as it not only adds flavor and aids digestion but can also invigorate your energy. “
When to seek professional help
The change in season can be an arduous journey for those who face the winter blues. Nevertheless, you can change your day to day life to help you cope with these challenges. If symptoms persist, worsen or are too disruptive, it might be a sign to reach out for professional help.
Ivy Reitz is a freelance writer from Dubuque.
