If you have the winter blues, you're not alone. Seasonal depression affects about 5 percent of the U.S. population, according to the American Academy of Family Physicians. The lack of light in northern latitudes during the winter months is thought to disturb the neurotransmitters that regulate sleep, mood, and appetite, which can result in carbohydrate cravings, exhaustion, trouble concentrating, weight gain, irritability, and depression. For those who suffer from seasonal affective disorder, or SAD, a doctor may prescribe 30 minutes of daily light therapy, which can be achieved at home with a light box. Although there are some affordable models, many are costly and the expense is rarely covered by insurance. To relieve less severe symptoms, try these easy, inexpensive steps to help lift the fog. Going where the sun is might not be a bad idea, either.
Getting outside, even when it's cold, can help boost your mood. If it's dark before and after work, take a walk at lunchtime to get some welcome vitamin D-enriched sunlight -- plus, walking can help improve cardiovascular health.
Cookies and doughnuts may seem like a quick and easy pick-me-up, but the simple sugars in those treats can lead to a sugar crash as well as weight gain. Foods containing complex carbohydrates are a better choice. Try eating oatmeal with nuts for breakfast, and making stews for dinner that include hearty potatoes or whole-grain pasta. When a craving hits, try sipping hot chocolate -- but avoid mixes that come loaded with sugar. A hot chocolate recipe from Amy's Healthy Baking takes minutes to make and has 35 calories.
Foods rich in omega-3 fatty acids, such as fish, walnuts, and flaxseed, may improve your mood. Lower cholesterol levels are another welcome side effect.
Although seasonal depression has been traced to a lack of light exposure, the cold can make it feel worse. The Seasonal Affective Disorder Association recommends keeping the thermostat set at 64 to 70 degrees Fahrenheit, and wearing appropriate clothing and footwear when venturing outdoors.
Exercise releases mood-boosting serotonin, and some studies suggest that it also restores the circadian rhythms often disrupted by SAD. When there's too much snow to maintain an exercise routine outside, get aerobic exercise at the gym or work out at home with a DVD or YouTube routine for at least 30 minutes a day.
Hibernation is tempting, but being around other people alleviates isolation that can lead to further depression. If the idea of leaving the house is too daunting, invite friends over for a movie day.
Although indoor light can't replace the sun, just being in a bright place can improve your disposition. To take advantage of natural light, fully open curtains or blinds in the home or workplace, if possible.
Vitamin D from the sun is in short supply during the gloomy winter months. Some studies show that taking 2,000 milligrams of vitamin D daily in capsule form acts as a replacement for the real thing. Melatonin, a hormone which helps regulate sleep cycles, can also ease SAD symptoms. Fortified milk and orange juice are other good sources of vitamin D.
There is a reason Buddhist monks are said to be among the happiest people in the world. Meditation has been shown to stimulate the pineal gland, which secretes melatonin. It also relaxes both body and mind, which can lead to increased activity in parts of the brain associated with happiness.
Yoga has been found to increase the levels of mood-enhancing serotonin in the body. The conscious breathing used in the practice also lowers stress. The yoga asanas (postures) known as surya namaskar, or sun salutation, are especially soothing (and should be done in the morning on an empty stomach).
It's particularly important in the winter months to take some "me" time for fun activities, whether that's playing the piano, painting, singing, or going out with friends. A little self-indulgence is an easy way to feel better.
Have a chocolatey treat, but not just any chocolate. Cocoa contains tryptophan, which is used in the body to make serotonin. The amount of tryptophan is directly related to the amount of cocoa consumed, so put down the leftover Christmas candy and opt for chocolate that contains at least 70 percent cocoa.