December is here and the daylight doesn’t even last until dinner. We all feel it. The season's reduced sunlight can negatively impact our physical and mental health. Here are some healthy behaviors to fight the winter blues and boost our health during these darker days.
1. Prioritize Outdoor Exposure. Because there are fewer daylight hours to begin with, make it a point to go outside and get exposed to natural light more often (especially in the morning). Exposure to natural light helps regulate circadian rhythms and boosts mood. While exercising in the sunlight would be great, even simply enjoying a cup of tea outside would be helpful.
2. Stay Active. Winter doesn't have to mean hibernation. The shorter days and lower sun angle often make us feel off… Maybe a little lazy, even. Use exercise and more movement overall to fight the sluggishness.
3. More Music, Less Screen Time. Having a hard time with tip #2 above? Music can often get us up and moving more. That alone is a great benefit but music also has the power to improve our mood, regardless of what we’re doing. Unfortunately, screens typically don’t have these benefits. While they might be a necessary part of our day, they come with an endless black hole of clicking, scrolling and dopamine hits. Try some of the other things on this list instead of spending time on your phone.
3. Choose Better Nutrition. Seasonal changes may influence dietary preferences, but dietary choices affect how we feel. Prioritizing lean protein, a variety of vegetables and fruits as well as healthy fats can go a long way to making us feel better. Because our skin uses the sun to make vitamin D (and there's less sun), consider foods rich in vitamin D (like fish & eggs) to help counteract the decrease in sunlight.
4. Hydrate Adequately. Cooler temperatures often mean we’re less thirsty. Do your best to keep hydrating. Warm beverages like tea can help increase your total consumption. Try tea with ginger, mint or lemon. Also try to hydrate extra while you’re exercising - water can be more palatable when you are sweating or working hard.
5. Establish a Consistent Sleep Routine. Darker evenings can disrupt sleep patterns. Establishing a consistent sleep routine (especially a wind-down period before bedtime) helps signal to your body that it's time to rest. Your sleep space should be dark, cool and calm. Aim for 7+ hours of quality sleep each night.
6. Embrace Light Therapy. If sunlight exposure is limited, consider using light therapy lamps. These lamps mimic natural sunlight and can help regulate circadian rhythm, improve mood, and mitigate the effects of seasonal affective disorder (SAD). A half hour of exposure in the morning while sipping your tea or scrolling is a good place to start.
7. Connect Socially. The winter months may tempt us to hibernate, but maintaining social connections is crucial for mental health. Work to prioritize time with friends and family to foster a sense of community and combat feelings of isolation. In-person is best but even a FaceTime call can warm your heart.
By incorporating these healthy behaviors into your winter routine, you can navigate the challenges of shorter daylight hours and emerge into spring with both your physical and mental well-being intact. Remember, small, consistent efforts can make a significant impact on your overall health and happiness during the winter season.