This fall, I’ve realized that I’m more attuned to my dog’s response to sunlight than my own. In the warmer months and all through the fall, her greatest delight, next to walks and receiving affection, is bounding out to her roost on the sunny front porch. During the day, she persists with this demand to head out to the porch, all through our gloriously sunny, colder days in November. Lately, however, she’s catching on to the idea that the sun just isn’t hanging around much anymore. She’ll run to the porch, but soon, she’ll sullenly slink back to the interior of the house where it’s just slightly warmer, and just a touch brighter. Thinking about how I could bring a little more joy (i.e. sunshine) back to her days, I realized that for all of us diet, exercise and nutritional supplements can be the first steps to overall well-being as we prepare our arsenal against the dark, cold, shorter days of winter.
Vitamins are just one way to make certain your body has all its defenses to keep your mood from sinking down with the temps. Our climate doesn’t allow us to get enough natural sunlight in the winter months, and older people likely don’t absorb vitamin D as well. Fish is naturally high in vitamin D, and fortified orange juice, eggs, and milk can provide us with small amounts of D. Most multivitamins contain approximately 400 IU of D, but during the winter months, it’s likely you’ll need a boost. Doctors are now recommending 2,000 IU daily dosages for most adults. We stock a variety of dosages of D, including 2,000 IU and 5,000 IU dosages, as well as a liquid and a gummy formula specifically for children.
Taking an Omega-3 supplement is another key to building healthy brain cell membranes and ensuring optimal communication between neurons. We need more of this supplement in the winter months, and it’s one of the “good fats” that helps not only inflammation, but also normal brain function and a healthy mood as well. Omega-3 fatty acids can be found in cod liver oil, flaxseed oil, avocados and cold water fish including salmon, sardines and anchovies.
Vitamins B-6 and B-12 (1 mg recommended) are also essential for the normal functioning of the brain and nervous system, including fighting stress. People deficient in B are more likely to suffer from depression. B-12 can be found in salmon, eggs and milk. Folic Acid (800 mcg recommended) helps the body absorb the B vitamins and can be found in rice, beans, oranges and greens.
Analyzing your diet is another important aspect of improving your mood and health in the winter. To begin, step away from the temptations of endless buffets and couch sitting, and reduce simple carbohydrates in your diet. That means cutting down on the simple grains from white bread to instant oatmeal, soda, candy, fruit juice, chips and alcohol. Sticking to lean proteins and increasing complex carbohydrates in the form of whole grains, vegetables, beans and whole fruits is a good start. Maintaining regular sleep patterns and waking times is another helpful routine.
Exercise is often overlooked as one of the best things you can do for your mood, and is something your body needs nearly every day. Working all the major muscle groups maximizes the benefit, so try to find a combination of activities that you like to do. Cross-country skiing is one of the best all-around exercises just outside your backdoor, and getting active outside will increase your exposure to light as well. If you’re looking to let a little more light into the home, the co-op sells Blues Buster light bulbs that can help increase the spectrum of light that feels more like actual sunlight.
If basic changes to diet and habit aren’t enough, more advanced light therapy could be a helpful choice. Light therapy doesn’t include hitting the tanning bed or heading straight to Florida, but if you and your doctor think you might be suffering from seasonal affective disorder, you might invest in a light box. Seasonal affective disorder is more than just the winter blues; it is a type of depression. Symptoms include loss of energy, anxiety, weight gain, carbohydrate cravings, social withdrawal and fatigue. Dawn simulators also can work. In order to be effective, the light box should be 10,000 lux or more. LED lights last a long time, use less electricity and can also be effective.
As you may have guessed, these habits are better for your overall well-being, any time of the year. In winter, however, with decreasing daylight and frigid temperatures, we’re often less active and more inclined to gravitate toward the “comfort foods” that can exacerbate the drag that comes from being more housebound and surrounded by so much less sunlight. Focusing on healthful foods and activities, as well as replenishing the body’s essential vitamins are some fresh ways to break with the temptation of the season.
