11 Hacks to Beat the Winter Blues

By Dr. Scott Olson, ND Posted November 20, 2024

As the days grow shorter and the nights longer, many of us find ourselves battling more than just the cold weather.

Seasonal Affective Disorder (SAD), a form of depression that strikes during fall and winter, affects millions each year.

While the exact causes aren’t fully understood, experts say that seasonal changes disrupt our body’s circadian rhythm and mess with our serotonin and melatonin balance.

But there ARE numerous natural ways to combat SAD and reclaim your joy…

You don’t have to spend the next five months feeling down in the dumps. Instead, you can take some simple yet effective steps to lift your mood.

Following is a list of my top 11 favorite hacks to help you weather the winter blues:

1. Light Therapy: Invest in a light therapy box that mimics outdoor light. Aim for 20 to 30 minutes of exposure each morning.
2. Outdoor Time: Even on cloudy days, natural light can boost mood. Try to spend at least 30 minutes outside daily.
3. Exercise: Regular physical activity boosts endorphins. Aim for 30 minutes of moderate exercise most days of the week.
4. Vitamin D: Low vitamin D levels are linked to depression. Get more sun and take a supplement.
5. Quality Sleep: Go to bed and wake up at the same time daily to regulate your body’s internal clock.
6. Practice Mindfulness: Meditation and deep breathing exercises can reduce stress and improve mood.
7. Eat a Balanced Diet: Focus on foods rich in omega-3 fatty acids, complex carbohydrates, and lean proteins. Avoid ultra-processed foods and limit sugar intake.
8. Natural Antidepressants: Consider herbs like St. John’s Wort, Saffron, or SAM-e, which are known mood boosters. However, always consult with a healthcare provider before starting any new supplement.
9. Stay Social: Combat isolation by regularly connecting with friends and family, even virtually. Activities like joining a book club, finding a walking group, or attending church events can help keep you connected.
10. Embrace Winter Activities: Find joy in seasonal activities like ice skating, skiing, or simply building a snowman.
11. Explore Adaptogens: Herbs like Rhodiola and Ashwagandha can help the body resist stress and balance mood.

Keep in mind that while these natural solutions can be incredibly helpful, severe cases of SAD may still require professional help. Don’t hesitate to reach out to a mental health professional if your symptoms persist or worsen.

With the right tools and support, you can transform winter from a season of gloom and doom into one of growth and renewal.

P.S. Five superfoods BLOW away the winter blues.

Source:

Sadaf Munir, Sasidhar Gunturu, Muhammad Abbas, Seasonal Affective Disorder – StatPearls, Last Update: April 20, 2024. National Institutes of Health (NIH) (.gov), [ncbi. nlm.nih. gov] books, NBK568745

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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