Winter is in full force. As the days get shorter and the nights get colder, even the best of us can get a little down. The "winter blues" are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here.
As the summer draws to a close, many people find that they have much less energy during the freezing winter months. For some, this may just be a case of wanting to curl up on the sofa with a hot drink, but for others it could signal something more serious such as seasonal affective disorder. Whatever the reason, keeping active during the winter is essential to maintain a healthy lifestyle and avoid the winter blues. The following tips are great ways to boost your energy levels and stay active in the colder months.
1. Exercise
As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those "feel good chemicals" that improve your mood.
Hitting the gym may seem like the last thing on your mind when it’s freezing outside, but regular exercise is a guaranteed way to increase your energy. Try to aim for at least three to five workouts per week that incorporate stretching, weights and some form of cardiovascular training. Walking is also great exercise that you can do daily instead of exhausting workouts. If you’re not an exercise person, try to make a habit of doing your morning exercises. This small change in your lifestyle will help you boost your energy and improve your overall health.
2. Eat a Healthy Diet
What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.
3. Get Some Sun
Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to "full spectrum" bulbs. These mimic natural light and actually have the same affects on your mind as the real thing.
4. Act on your Resolutions
A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors .had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.
5.Increase your iron intake
If you find yourself constantly tired and irritable without an underlying reason, it may be due to a lack of iron. Women who suffer from heavy periods are at an increased risk of iron deficiency which can lead to more serious conditions such as anaemia. Boost your iron intake with plenty of leafy green vegetables, nuts and red meat. It’s also a good idea to start your day with green smoothies. Green smoothies are ideal for mornings since they are high in essential vitamins and nutrients that you need to keep your energy levels high throughout the day.
6. Avoid Binge Drinking
Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.
7.drink plenty of water
It can be tempting to ride out the colder nights with a nice bottle of wine but alcohol is actually a depressant that will zap your energy levels quickly. Try to drink at least eight glasses of water a day to stay hydrated and flush out any toxins from your system. If you can’t drink plain water, consider adding grapefruit, lemon, grapes, lime, cucumber or frozen berries to it. You will have a different flavor every day, and you won’t even notice that you can drink 8 glasses of water a day.
8. Treat Yourself
Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to youa weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls (or guys) night out, or sporting event.
9. Relax!
You’re busy! Work, class, family, friends, appointments, meetings even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities . Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.
10. Embrace the Season
Instead of always avoiding the cold and the snow look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.
11. Get Social Support
Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.
12. Catch some Zzzz’s
People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep those 12-hour snoozes on the weekend can actually make you more tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday.
13.Cut out the caffeine
Energy-boosting drinks such as black tea, coffee and Red Bull provide a temporary high that is shortly followed by the inevitable crash. Many people report increased energy levels after giving up caffeine once the initial withdrawal period has passed. Opt for lemon water instead. Adding a slice of lemon to water transforms it into a natural and tasty energy drink that will help improve your energy levels, strengthen your immune system, and keep your body healthy. You can also opt for a chamomile tea or a white tea.
14.Work out midday
When that mid-afternoon urge to doze rolls around, hit the gym instead of the sack. Studies suggest working out can actually increase productivity enough to counteract that time away from the office .
Instead of hiding indoors as soon as the temperature drops, get outside and indulge in some winter activities such as skiing, ice skating or even just building a snowman. A little fresh air and exercise will perk up your mood and make you feel more energetic. Stop thinking that it’s so cold and frosty outside, put on your best coat and your favorite boots and go outside to have a lot of fun and increase your energy levels.
15.Power nap
Avoid the temptation to pull a Rip Van Winkle, and take a quick midday power nap instead. Studies show the optimal amount of sleep is 10 to 20 minutes to get through the day without throwing off the night's sleep
16.Reach for complex carbs.
Wondering what to eat to fuel up? Complex carbs (like whole grains) are a good bet. The dose of glucose they provide serves as food for the brain, and one study found a meal of complex carbs made subjects feel more energized . Studies have also found low-carb dieters to be moodier than those who do eat carbs .
17.Sip sugar-free drinks.
Studies suggest sugary energy drinks can leave us crashing as soon as one hour later . The shocker: The effects are the same even without the caffeine! That's right, caffeine-free sugary beverages can cause a crash, too.
18.Eat regular snacks
Top up your energy levels throughout the day by snacking on fruits, nuts and fresh smoothies at regular intervals. Eating several small meals throughout the day is also recommended to avoid the bloated, tired feeling that comes after a big meal. Make sure to avoid eating quick snacks such as granola bars, fruit-flavored yogurts, bagels, muffins, scones, pretzels and potato chips. These snacks are unhealthy and they will drain your energy and make you feel sluggish, not to mention those extra calories.
19. Add some greens.
In a stuffy office, a houseplant can help filter out pollutants like volatile organic compounds (or VOCs for short) and ozone . And those chemicals can have both long and short-term effects, including energy-draining allergies and headaches . Add a plant, though, and those threats could diminish.
20. Laugh. Laughter's a proven stress-buster,
but studies suggest laughing can boost energy levels, too . (Feel free to use this as permission to go on YouTube for the next 30 minutes.)
21. Stretch it out.
Just a few desk stretches may be enough, but studies have suggested a little yoga could fight depression and anxiety or other stress-related disorders
22. Think fast.
It may not sound so easy when those eyelids are drooping, but making the brain work a little quicker may help the body follow suit! Thinking faster (i.e. reading at a quicker pace, brainstorming in a group, or learning a new concept) made one group of study subjects feel more energized .
23. Take a cold shower.
It's all about the polar bear swim. Researchers have even suggested a three-minute long cold shower could be enough to counteract some of the effects of chronic fatigue
24. Take a few deep breaths.
Nope, it's not just the key to resisting the urge to scream at that stupid driver. Deep yoga breathing from the diaphragm gets blood pumping, which also may boost energy all day long
25.Do something interesting.
Plan to do the most engaging or interesting task of the day during the sleepiest time of day (typically around 3 p.m.). One study found that being interested in a task makes it significantly easier to stay awake
Although winter may make you feel like hibernating, maintaining your social life and keeping busy is extremely important. Organize some fun indoor activities such as cooking, movie nights or cocktail parties. A few hours spent in the company of good friends can make you feel revived and refreshed almost instantly. You can also go outside to build cute snowmen and have a fun snowball fight.
26.Invest in a Light Box
If the arrival of winter leaves you feeling depressed and lethargic, you may be suffering from seasonal affective disorder. Light Box therapy has proven to be an effective treatment for seasonal affective disorder and is recommended by many doctors. Sufferers are required to sit in front of the box for around 30 minutes every morning to relieve their symptoms.
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