Women’s Winter Health And Wellness
The winter season has a tremendous influence on women’s wellness, affecting physical, mental, and emotional health. The chilly weather, shorter days, and longer nights invite feelings of gloom, begging us to slow down, retreat, and get cozy. During this time, the winter blues can tend to set in leaving you feeling lethargic and unmotivated. Thankfully, there are natural methods to kick those winter blues to the curb. In this blog post, we’ll discover ways to dance through the snowflakes with joy in our hearts once again.
Beat The Winter Blues
When I moved from California to the Pacific Northwest 2 years ago, I didn’t realize how much the cold weather, darker days, and lack of sunlight would impact my mental health and my mood. It seemed as though my body was yearning for the warmth and brightness that comes from sunlight. I had never lived anywhere other than California and had no idea the effect it would have on my physical, emotional, and mental health. I learned how getting less sunshine affects our emotions and found out that when we don’t get enough sun, we have low vitamin D levels, which is important for keeping our moods in check. I decided to take my health and self-care into my own hands and tackle this hard time of year head-on. Prioritizing self-care and committing to good routines was key in shaking off the gloomy winter vibes.
The Science Behind Winter Blues
During the colder months, the winter blues can set in due to shorter days and a lack of sunlight. Because of the lack of sunlight and shorter days, serotonin levels can drop during winter, which can lead to feeling down and affecting your health. To beat the winter blues, spending time in front of a light box or getting sunlight can be beneficial. It’s also important to check vitamin D levels in winter months, as this can contribute to the winter blues.
Winter Blues Vs. Seasonal Affective Disorder
Winter blues and Seasonal Affective Disorder (SAD) are related but have distinct differences. While winter blues are a milder form of SAD, the symptoms of SAD are more severe and longer-lasting. Typically, people can often manage winter blues effectively through self-care and lifestyle adjustments, whereas SAD may require seeking professional help such as therapy or medication. Winter blues also affect a larger population (10 to 20 percent of Americans) compared to SAD, which affects a smaller percentage of people.
How do you combat seasonal affective disorder (SAD) and other mental health challenges during the winter?
To combat seasonal affective disorder (SAD) and other mental health challenges during the winter, it’s important to make self-care a priority. Practice regular exercise, get plenty of natural light, maintain a healthy diet, establish a consistent sleep routine, and consider therapy or counseling if needed.
Winter Health Tips
Combatting winter blues can be achieved through various natural methods. Below are simple health tips for boosting your well-being during the coldest months.
Boost Your Mood with the Right Diet
Stay healthy this winter by loading up on the right nutrients, ensuring your body doesn’t miss out on any essential vitamins. Choose well-rounded meals, packed with fiber and protein, not forgetting a rainbow of vitamins and minerals including vitamin D, omega-3 fatty acids, and antioxidants. Eating fiber-rich foods like veggies and fruits will keep you full so you’re less likely to crave junk. Opt for nutrient-rich, seasonal produce like robust greens, squash, and cauliflower to add a healthful punch to your diet. Line your shelves with good food choices so you aren’t as tempted to indulge in unhealthy treats as well as avoid excessive caffeine and sugar to alleviate winter blues. Remember to consult with your healthcare provider for personalized dietary recommendations to ensure optimal vitamin D levels and maintain healthy skin during the colder weather.
Stay Hydrated
Staying hydrated is important for your immunity and keeping mucous membranes moist, so they can effectively fight off irritants. Water also helps prevent winter dehydration and improves your skin. Drinking plenty of liquids during the winter, even when you don’t feel thirsty, helps keep your body warmer and maintains your body’s temperature balance. Aim for 64 ounces per day for effective hydration. Keeping a water bottle with you like IronFlask is a helpful reminder to stay hydrated.
Proper Sleep Schedule
Winter blues can affect the quality of your sleep which can cause stress and weaken the immune system. A well-rested body can better maintain wellness, so aim for 6-8 hours of sleep per night. You can create a calming sleeping area by banishing electronic devices at the end of the day and diffusing your favorite essential oils. Invite peace before bedtime with these therapeutic essential oils by Edens Garden. Following a sleep routine, including a relaxing bedtime routine, can help beat the winter blues.
Enhancing Your Environment
Elevate your mood in the cold winter months by creating a dynamic and cheerful environment. Fill your room with lots of sunlight, and vibrant colors to boost your energy levels during those dreary winter months. Building a cozy, vibrant space indoors can be your secret weapon to fend off winter cold and flu viruses and create a soothing sanctuary. Symptoms of winter blues can make you feel lonely and down, filling your space with cozy, happy things helps lift your mood. Consider adding indoor plants for a touch of nature and to improve indoor air quality. Embrace the art of hygge to create a warm and cozy atmosphere using candles, blankets, and indoor heaters during the day. And try not to spend too much time in front of the TV or computer screens; instead find other activities that keep you busy.
Support Your Immune System
Help support a healthy immune system by adding supplements to your daily diet. Consider adding vitamins E, C, A, B12, and other immunity boosters like those found in green tea, to help boost immunity. Staying active, even in the chill, also helps keep the spread of viruses at bay. Making the most out of outdoor activity fun despite the cold temperatures is an important strategy for staying healthy.
Exercise
Physical activity is essential to maintaining physical health and mental wellness during the winter. So, if you’re feeling down or stressed out, even a bit of exercise can lighten your mood and help keep off those winter pounds. Even moderate exercise such as walking or climbing stairs can be beneficial for overall health. It is recommended to aim for 30 to 60 minutes of physical activity five days a week. Enhance your winter workout routine by blending cardio sessions, weightlifting exercises, yoga practices, or exploring other fitness activities. Plan ahead and make your exercise a priority to keep your body in tip-top shape.
Mindfulness
Soothing your mind with meditation or mindfulness exercises during the challenging time of winter, can lower blood pressure and stress levels so you’re able to think more clearly throughout the day. In addition, consider incorporating herbs such as lavender into your regular relaxation routine. These plants have been used medicinally for thousands of years, so they know how to calm our minds and bodies!
Stay Connected with Loved Ones
Winter can be a challenging time for many. Make staying connected with family a priority for promoting emotional well-being during this season. Whether it’s through phone calls, video chats, or the timeless charm of handwritten letters, staying in touch with loved ones can provide a sense of warmth and support during the colder months. Sharing stories, laughter, and even engaging in virtual game nights can bring joy and alleviate any feelings of loneliness. So, in the midst of winter, making a conscious effort to reach out and stay connected is a small yet powerful step toward overall winter wellness and emotional resilience.
Practice Winter Self-Care
As busy women and mothers, it’s easy to neglect our own needs. We are not doing the people we love to serve any good when we are feeling depleted or burnt out. Your self-care is essential. Taking care of yourself, even spending just a few minutes a day, can make a difference throughout the Winter season. Download our Soulful Self-Care Journal and learn to prioritize your own self-care.
Seek Support
Setting aside time for self-care and wellness throughout the frosty months can make all the difference in warding off winter’s gloom, particularly for women navigating their midlife journey. Including practices like Yoga and mindfulness into your daily routine can improve your mood and overall well-being during the cold winter months. Don’t forget to prioritize rest, engage in activities that bring you joy, and nourish yourself with healthy foods. If you’re looking for personalized guidance on your wellness journey, consider booking a Free Wellness Strategy Session. Together we can build a tailored program that’ll keep you healthy not just during the winter, but all year round.
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Jenni Mullins
Yoga, Movement & Holistic Health
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