BLUES: As the temperature drops in the fall and winter months, so can our mood. Here are some scientifically proven ways to beat the blues when the weather is often less than desirable:
•Get outside: Bundle up and get as much natural daylight outside as you can. This may be hard when our bodies are telling us to stay inside where it’s warm, though it has been found to help with focus, reduce symptoms of seasonal depression and lower stress levels. Can’t go outside? Open the blinds, sit by the window and enjoy some natural light.
•Exercise: When you’re feeling down, it can be hard to get yourself moving, though exercise has been found to improve your mood, decrease depressive symptoms and help you sleep better. Join a gym or exercise class, find a workout you enjoy or go for a walk. Start out small and work your way up! Your body and mind will thank you!
•Help others: Studies have shown volunteering can have a positive effect on mental health and overall self-worth.
•Rest: Get 7-8 hours of sleep in every 24 hours.
•Brighten your atmosphere: With the shorter days during the fall and winter months, our bodies crave daylight. According to Michael Craig Miller, M.D. of Harvard Health Publishing, sitting in front of a light therapy box for 30 minutes each day can be just as effective as an antidepressant for some suffering from seasonal depression. Before trying light therapy, it’s important to talk to a health professional.
•Eat smarter- Try eating foods rich in selenium (whole grains, brazil nuts, organ meats) vitamin D (swordfish, salmon, tuna, fortified orange juice and milk), omega-3 fatty acids (salmon, tuna, mackerel, walnuts, chia seeds), antioxidants (blueberries, dark chocolate, artichokes, pecans), B-12 (eggs, meat, poultry, fish), folic acid (dark leafy vegetables, whole grains, beans, seafood, eggs), zinc (whole grains, oysters, beef, chicken, pork, nuts), protein (tuna, turkey, chickpeas) and probiotics (yogurts and kefir). Avoid alcohol, refined foods, processed oils and caffeine.
•Put on some cheery music: In a 2013 study, researchers from the University of Missouri found listening to upbeat music significantly improved participants’ moods in the short and long-term.
