Do you have a bad case of the winter blues and blahs? Like many people, you might experience a noticeable mood change as the seasons change-maybe you find you are sleeping all the time, eating more, running low on energy, and even feeling a little depressed. If your symptoms are more serious than this, you may be experiencing seasonal affective disorder, (SAD), a mood disorder that is common in the northern regions of the globe that get little sunlight during the winter months.
Whatever the case, take these 6 tips to lighten up, energize, and beat the winter blues:
1. Light Therapy for a Lift
If you are feeling blue, get 20 minutes of sunshine every day. Studies have found that exposure to sunlight stimulates the pineal gland, the small organ located behind your forehead that manufactures a hormone called melatonin. Melatonin assists our body clock by regulating the circadian rhythm that controls appetite, sleep, and sex hormones. The pineal gland also affects the production of other brain chemicals such as serotonin. By getting the right amount of sunlight throughout the seasons, you can lift your mood and prevent seasonal affective disorder (SAD). If you are especially susceptible to SAD, I recommend using full-spectrum lightbulbs, which have been shown to diminish the effects of SAD and elevate your mood naturally.
2. Good Food for a Good Mood
A poor diet contributes to low energy and lethargy. During these cold winters, people often crave starch and sugar—foods that supply a rapid burst of energy in the form of simple sugars and then burn out fast and furious, leaving them depleted. For sustained vitality, eat a balanced array of easily digestible, wholesome, organic foods that are packed with essential vitamins, minerals and nutrients.
• Eat liver-supporting foods. The liver is considered in Chinese medicine to be the center of your emotions. Keep it healthy and boost your energy level and immunity by eating lots of leafy green vegetables, barley grass, seaweed and all things rich in chlorophyll. Especially eat more kale, broccoli, spinach, dandelions, and Brussels sprouts during the winter months.
• Omega-rich foods can elevate your mood. Omega-3 and Omega 6 can be obtained from fish, like cold water tuna, salmon, trout, and mackerel. Other foods rich in these fatty acids with depression-lifting properties include olive oil, sunflower oil, flax seeds, grape seed oil, walnut oil, rice bran oil, and a wide variety of nuts and seeds.
• Cut back on sugar. Sugar is one the most damaging elements to energy and emotional level; the initial stimulation is followed by a spectacular crash, something we've all seen in children after eating lots of sugar. Eliminate all forms of sugar, including sodas, sweetened juices and pastries.
3. Balance with herbs
In Chinese medicine the liver is considered the body's ultimate multi-tasker. It detoxifies, aids in metabolism, stores energy, helps with digestion, and regulates emotional well-being. The following herbs can support your liver's health, thereby promoting a good mood over time:
• Schisandra berry protects the liver from chemicals and calms the spirit.
• Dandelion cleanses the liver and help release built-up anger.
• White peony root is traditionally used to soothe the liver and balance the mood.
For an herbal whole body tune-up, try taking the 5 Elements of Health, a powerful combination of herbs that balances you, promotes physical vitality, improves immunity, and gives you high tolerance for stress.
4. Clear emotional blockages with movement
Part of the cause of the winter blahs is lack of movement. Steer clear of the natural impulse to hibernate and get moving so that your energy doesn't stagnate. Regular exercise, massage therapy, yoga, tai chi, and qi gong can all help get the circuits moving. Exercise helps increase the energy metabolism pathways, giving you more energy, promoting peak liver function, and improving your mood. I recommend a daily 30-minute cardiovascular exercise combined with stretching and flexibility training. Many of my patients learn qigong exercises to help them gather, store, and properly use energy. Gentle movements promote smooth flow of energy and are always preferable to strenuous workouts that cause jarring, jagged energy patterns.
5. Follow Your Bliss
Research tells us that laughter and joy boost immune functions, and also increases the release of endorphins, the compounds that give you a sense of well-being, in your brain. It is no secret that joyful people live longer and healthier lives. This winter, have fun, be spontaneous, and do something that you enjoy everyday. It doesn't need to be time-consuming; even singing your favorite song, watching a funny movie, or playing with a puppy can activate your feelings of happiness.
6. Engage in Energizing Activities
When you feel lethargic, do you reach for fatty snacks and surf through the TV channels? These responses to depression may get you through an hour, but they will hardly be satisfactory for all of winter. Drop the activities that drain and deplete you. Shake off the lethargy and remedy your bad mood by taking a walk in nature, wearing brightly colored clothing, and listening to uplifting music. Kick the cabin fever by reaching out and being in the presence of people you love. Join groups of people who share similar interests and gather together in person. Get active and watch your spirits lift.
I hope this article finds you enjoying a happy and healthy winter! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
-Dr. Mao
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