How to beat the winter blues: Tips for a brighter you!
|Tips
Winter, marked by dwindling natural light and freezing temperatures, can be challenging for both body and mind. This is an opportunity to focus on ourselves and recharge. To navigate the somber months ahead and help you beat the winter blues with greater ease, here are some simple tips and ideas to incorporate into your daily life!
1 – Embrace a radiant routine
Were you aware that Seasonal Affective Disorder (SAD) – also known as “winter blues” – affects approximately 15% of Canadians? As the days grow shorter, our natural light exposure dwindles, and our internal body clock can be disrupted… particularly with the arrival of the wintertime change.
To combat this, several solutions exist. Start by opening your curtains wide as soon as you wake up to get a good dose of vitamin D by the window before lunch! During the day, take the time to step outside, even if it’s just for a few minutes. According to Health Canada, a 20-30 minute sunbreak is enough to boost energy, regulate cortisol levels (the stress hormone) and improve sleep.
Of course, cloudy skies mean fewer lux (units of illumination), but that doesn’t mean you can’t get the light you need. If the weather isn’t ideal, or you can’t venture out daily, or you simply prefer staying indoors, you can always supplement with light therapy to compensate for the reduced exposure.
Simple and efficient, light therapy involves sitting under a lamp with adjustable intensity that mimics natural sunlight. To use a 10,000 lux lamp, position yourself 30-50 centimetres away and bask in its glow for about a half hour daily. Your face, forearms and hands are particularly sensitive to its benefits, so don’t forget them.
You can purchase light therapy lamps on the Internet or at your local pharmacy. Did you know that several Le Groupe Maurice residences also offer light therapy areas near their pools? Reach out to your Recreation Manager to learn more and take full advantage of this brilliant perk!
2 – Pay attention to nutrition
Since the change of season is the perfect time to take care of yourself, don’t forget about nourishing your body! When your appetite is good, everything’s good, right?
A balanced diet is essential for your overall health. Focus on eating foods high in vitamins B and D, as well as omega-3; this includes fatty fish like salmon, eggs, nuts, whole grains and more.
In addition to its benefits for bone density, vitamin D is an excellent ally against depression as it helps release dopamine and serotonin in the body. These “happiness hormones” act as mood stabilizers.
As for omega-3s, they support cardiovascular health by reducing inflammation and promoting brain function, contributing to improved memory and stress management.
Don’t forget to increase the amount of seasonal fruits, vegetables and legumes in your meals to get a boost of nutrients. Winter season being the best time for soups, you can discover our recipe ideas to help you beat the winter blues!
3 – Rearrange your apartment
To brighten up the dreary months, why not refresh your living space? A clutter-free and peaceful environment eases visual strain so that you avoid feeling overwhelmed by disorganization. This creates a calming ambiance, allowing for improved well-being.
Make the most of this cocooning season to revitalize your indoor space. Here are a few suggestions:
- Sort through and declutter unused items;
- Organize your daily essentials in storage bins, on shelves, or hanging hooks;
- Personalize your space with photos, travel souvenirs, or items that make you happy;
- Incorporate light colours and add mirrors to your rooms for a vibrant atmosphere and the illusion of more space.
4 – Organize days with family or friends
Winter can be a time to cozy up at home, but it’s important to stay connected with loved ones. Try involving them in volunteer work for instance! Not only will it bring you closer together, but it’ll also cultivate a sense of kindness and help those in need. You’ll find it both engaging and uplifting.
Start traditions, like a monthly brunch or cooking day, to add some flavour to your usual routine. Hosting “game days” is also an excellent way to come together and enjoy some quality time with loved ones.
That said, please note that Le Groupe Maurice residences feature libraries, game rooms and multi-purpose rooms perfect for relaxation and leisure. So, invite your friends and family to join in on the fun! Whether you’re playing classic games or trying new ones, you’re sure to have a great time and create cherished memories…
5 – Keep moving!
Exercise is an effective way to maintain your health and wellbeing, no matter the time of year. Many research shows that physical activity boosts oxygen levels, which helps to energize your muscles.
Regular physical activity not only strengthens your immune system but also releases endorphins, which can elevate your mood. By making exercise a part of your daily routine year-round, you’ll be more resilient and ready to take on the winter months.
Need a bit of inspiration? Here are a few ideas to help you get moving:
- Flexibility and mobility exercises to stay limber;
- Aquafit/Aquazumba for a muscle-toning workout;
- Chair Yoga or Tai Chi to improve balance, breathing and relaxation;
- Brisk walking or jogging to boost cardiovascular fitness;
- Virtual fitness classes like dance or golf to stay active from home;
- Stair climbing for a quick and effective cardio boost;
- Petanque or bowling to combine socializing with exercise.
To beat the winter blues, you obviously need some preparation. This list of tips is just a starting point, and you likely have your own secrets to making the most of this time; we encourage you to put them into practice. Take good care of yourself, stay open-minded and don’t be afraid to try new things. That’s the key to stay inspired and turn the winter blues into a time of growth and discovery!