Beat the Winter Blues with These 4 Tips
You know the feeling: it's dark when you leave in the morning, and dark when you return home in the evening. The sky is grey, your energy sometimes elusive, and on some days you'd rather just snuggle under a warm blanket with the curtains drawn. Chances are, you also notice you're not feeling entirely happy mentally. We're talking about the winter blues. What can you do to overcome it? These 4 tips will guide you.
1. Get Outside
On days when there is some (sun)light outside, try to spend at least 30 minutes outdoors. Besides getting a healthy dose of fresh air, this also aids in the production of vitamin D. This is important because vitamin D is one of the essential vitamins needed for your body to function properly. Officially, it is not a vitamin but a collection of fat-soluble hormones that your body can produce itself. This occurs through a process in the body that requires sunlight, specifically UV light. However, as you might guess, during the winter months, your body produces insufficient vitamin D due to a lack of UV light. Therefore, it's advisable to take extra vitamin D during the winter months, and for some people, even year-round.
Vitamin D2 or D3?
Vitamin D comes in several forms, some of which are more absorbable than others. The two main forms are vitamin D2 and vitamin D3. Vitamin D2 is the plant-based form derived from food, whereas vitamin D3 is a naturally animal-based form. There is now also a vegan version of vitamin D3, sourced from lichen. Vitamin D3 is the active form synthesised by our skin from UV light. When choosing to take extra vitamin D, opt for the active form of vitamin D as it is well absorbed by your body, such as the Super D3.
2. Get Moving
Ensure you get enough exercise. Exercising impacts your emotions, stress levels, and brain function. Physical activity stimulates the production of various neurotransmitters - also known as messenger substances - in the body that help you feel good. Important neurotransmitters boosted by exercise include endorphins, dopamine, and serotonin. Endorphins provide a sense of safety and satisfaction and also relieve pain. Dopamine is released when you complete a task or achieve something, making you feel fulfilled. Serotonin promotes calmness and a positive mood. Plenty of reasons to get moving! Not sure what you enjoy or ready for something new? With Classpass, you can try various sports, from spinning to yoga, swimming, or working out at the gym.
3. Relight Your Fire
If you've been exposed to insufficient light for too long, your body may continue to produce melatonin (the sleep hormone) during the day. As a result, you might feel sleepy and tired despite a good night's sleep. How do you solve this? Ensure you get as much direct and indirect daylight as possible each day. You can do this by opening the curtains immediately in the morning, setting up your workspace by a window, and going outside at least once a day. Additionally, there are special daylight lamps that can help, particularly making it easier to get up in the morning. For example, the Wake-Up Light from Philips, which has been scientifically proven to help you wake up more naturally, energetically, and in a better mood. (Source: Philips)
4. Be Kind to Yourself
Winter, especially January, is often associated with New Year's resolutions. For some, this is motivating, while for others, it can feel like imposed pressure. Ensure that if you have resolutions, you're not too hard on yourself. For instance, if your goal is to exercise three times a week, allow yourself some leeway. For example, it's okay if you only manage to exercise twice. You could also have a few 'jokers' to use when you really don't feel like it.
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Written by: Caya Kerkhof
