Schools are back, the high temperatures are lowering and we’re all noticing the change in daylight. This time of year can be magical for some who love bonfires, Halloween and the build up to Christmas. However, for some of us, the anticipation of winter can fill us with dread. Since moving to Michigan from England, I have experienced one of the worst winters to date. The long dark nights, cloudy skies and below freezing temperatures was a shock to the system. Not only this, I was also diagnosed with a Vitamin D deficiency (despite taking the recommended 10mcg daily!) which made sense since I was experiencing a lot of the symptoms. Winter can be both magical and brutal. I felt like I learned many things from this experience and wanted to share with you a ‘survival’ guide that I have put in place to support all of you to smile through winter.
1. Sunlight clocks. These can be relatively inexpensive but a very effective way to prevent Seasonal Affective Disorder (SAD) (1). They work by emitting a copy of the sunrise (that we often do not see in winter months) to gradually wake you up in gentle fashion. No more annoying bleep to start your day off in irritation. Yay! The reference below can explain the science part around the circadian rhythm cycle and why light is important for us.
2. Breakfast. So much research tells us that a low sugar level can impact on our mood and its important to feed the brain with nutrition as much as the body. Having a breakfast to start your day will boost energy levels, support your mood and ensure that you start the day your best way. Try having 1-minute oats left overnight with blueberries, or a couple of slices of toast topped with sliced avocado. My go to breakfast is ½ cup of 1-minute oats, cooked and then topped with sliced banana. It is full of slow releasing energy, fibre, vitamin C and an inexpensive breakfast. Not a breakfast person? That’s okay. Take something with you to work or school like a low sugar cereal bar to get you started.
3. Vitamin D. I have written a whole article dedicated to this vitamin. We mostly receive this from the sunlight in our skin and our kidneys convert it to something useful to use in our bodies. If you look out for some cereal brands they can often be fortified (meaning added in) with vitamin D. The UK guidelines stated everyone in the population should take from October to March 10mcg of Vitamin D (6). Be sure to check with your GP if you have a health condition that may affect you taking this. Start taking you daily vitamin D can support your mood system and prevent the effects of winter. If you think you have a deficiency a quick blood test can confirm this and your GP can recommend a higher dose if needed.
4. Diet. I mean diet in the sense of a healthy one, not a low-calorie diet. Having the correct amount of fruit and vegetables, wholegrains, oily fish, complex carbohydrates (rice, pasta, potatoes) nuts and seeds can support your mood. Having a look at the Eat Well Plate Guide (2) that the government issued for ideas to check if your getting a balance. We tend to snack in the winter. This is totally normal, as mammals were preparing for ‘hibernation’ plus extra food can make us feel good. Saying this, the extra pounds can make us feel worse and contribute to poor mental wellbeing. Have a think now summer is over, what snacks do you have in your cupboards? Can it be filled or swapped with more nourishing ones? Potentially swap out the crisps (US chips!) for plain unsalted popcorn. Are there chocolate bars that could be swapped for a trail mix of unsalted nuts and dried fruit. I make my own by buying cashews, raisins (swap for other dried fruit like craisins if you hate raisins!), almonds, peanut drops and mini m&m’s® for a little something sweet.
5. Hygge & Lagom. When it comes to surviving winter, no one knows it best like our Scandinavian friends. Hygge and Lagom are Danish and Swedish terms for a way of life. Reading both books (3, 4) gives insightful tips into making your way of life cosy and happy through the dark months. Lighting is essential when we don’t have much of it. Think lots of candles, fairy lights, soft lighting and keeping the blinds open to let in as much natural light as possible. One thing I love to do is make warming soups and inviting friends over to enjoy it together. I went on a chunky knit blanket course last year without realising this was a very Hygge thing to do. Big chunky blankets you can cosy up in can help keep that smile going. No time to make one? No problem! You can buy these from Etsy, Amazon and some department stores.
6. Move often. It is not surprising that exercise makes this list. Exercise has so many benefits to your physical and mental well being. There might be some of you who can run a 10k before breakfast and that is great. However, if you are working a fast paced job or having a busy family life then it can feel impossible to do any at all. It might be dedicating 10 minutes to walk out with the family each night after a meal, or after work going straight to a yoga class. For me yoga not only has positive effects on the body but also a great coping strategy for mental well-being (5). The difficult part is mostly getting to the yoga mat and class, no one ever walks out a class regretting going. Whatever you decide to do, keep it consistent to feel the benefits. The government recommends 150 minutes of moderate aerobic activity per week for adults (7), but even a short walk for 10 minutes each day (preferably outside if it is not too freezing) can be beneficial than nothing at all.
7. Connection. Taking time out for yourself is important, as is connecting with people who you feel genuinely care for your well being. Mindfulness is a great way to improve clarity and proven to reduce stress (8). If you don’t know where to start, I recommend Calm which is an app you can download onto your phone. This is easy to use, and you can do a short few minutes or a full 40 -minute body scan. The other part of connection is meeting up with friends and family. You might live far away from people, or your friends and family run busy schedules. Plan in time for a phone call or a meet up even if its weeks in advance. For me living abroad, I have made some genuinely lovely friends, but I also look forward to face-time calls with some of my absolute favourites back in England. It might not always be often, due to time differences or schedules, but having some time scheduled in means I know I will speak with them soon.
Last thing to mention is winter can be filled with lovely possibilities like your favourite spiced latte, snowy walks with loved ones, lighting a fire to cosy up to or grabbing lots of nice scented candles. Keeping nice things scheduled to prevent low mood will help keep you feeling your brightest and the best version of yourself. Check out my website for more helpful articles.
www.parissa.insidematters.com.
References
1. Be right light, <https://www.berightlight.com/science-wake-lights-sunrise-alarms-benefits/> [assessed 13/9/2109]
2. Eat well guide, NHS England <https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/ > [assessed 13/9/2019]
3. The Little Book of Hygge: Danish Secrets to Happy Living by Meik Wiking
4. Lagom The Swedish Art of Living a Balanced, Happy Life by Niki Brantmark
5. The benefits of Yoga by The American Osteopathic Association <https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/> [assessed 13/9/2019]
6. Recommendations of vitamin D in the UK. <https://www.nhs.uk/news/food-and-diet/the-new-guidelines-on-vitamin-d-what-you-need-to-know/> [assessed 13/9/2019]
7. Government recommendations for exercise. <https://www.nhs.uk/live-well/exercise/> [assessed 13/9/2019]
8. When Science meets Mindfulness <https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/> [assessed 13/9/2019]