Are you feeling mentally stuck this time of year? You’re not alone! Cold and dark days make it harder to do the things we know are good for us. But don’t worry, spring is on its way, and in the meantime, here are some simple steps you can take to improve your mental well-being.
Embrace the Light & Boost Vitamin D
Winter days mean fewer hours of sunlight, and that can take a toll on your body. You might not realize it, but sunlight is essential for your body to produce vitamin D. Vitamin D supports mental health, strengthens the immune system, and even helps regulate your blood pressure and hormones. In fact, about 40% of Canadians don’t get enough vitamin D, especially those who don’t eat fish, are overweight, or are between the ages of 20 and 39.
Naturopaths can test your vitamin D levels and prescribe the right dosage to ensure you’re getting what your body needs.
Additionally, a quick 15 to 30 minute dose of light therapy in the morning can further help reset your body’s clock, boost your energy, and lift your mood. Light therapy lamps are widely available in stores and online at an affordable price, making them an easy way to brighten up your winter days.
Boost Your Mood Naturally
If you’re feeling sluggish, unmotivated, or just not yourself, you’re not alone. Many people struggle with low mood or even develop seasonal affective disorder (SAD) during the winter months. About 15% of Canadians experience SAD, which occurs when your body produces too much melatonin (making you feel sleepy) and not enough serotonin (which helps you feel positive and motivated).
Symptoms such as fatigue, brain fog, and social withdrawal can be frustrating, but a naturopath can help you find a treatment plan that works for you, including nutrition, supplementation, and lifestyle changes to support your mood.
Get Moving, Feel Better
When it’s cold outside, it’s easy to skip your usual workout or stay inside under a blanket. But when you don’t move enough, it’s harder to feel good. Exercise helps your body produce endorphins and serotonin, which are natural mood boosters. Furthermore, movement helps your body warm up, improves circulation, and fights off fatigue and infection. Even just a few minutes of fresh air can elevate your mood, so don’t be afraid to step outside – even if it’s just for five minutes.
If you’re not up for going outdoors, an indoor workout can still improve your sleep, reduce stress, and boost your immune system. Whether it’s a quick yoga session, a home dance class, or using a treadmill, exercise enhances your energy levels and helps clear your mind.
Stay Connected & Supported
One of the hardest parts of winter is the social isolation that often comes with it. We tend to stay indoors more, which can lead to feelings of loneliness and sadness. Staying connected with others is necessary, whether that’s reaching out to a friend for a chat, making plans to meet up, or having a virtual hangout. Having someone to talk to can make a huge difference, helping you feel supported, reduce stress, and give you a sense of calm and perspective.
If you’re feeling low, you’re not alone, and we can help! Dr. Simonida Gnjatic is here to help you optimize your mental wellness.
Book your discovery call or initial appointment by clicking below!