20 winter wellness tips that can keep you healthy and happy during a long, dark winter

People think I’m crazy when I tell them that I love winter. Crackling fireplaces, hot chocolate, thick cozy socks, warm comfort foods, soft music with a backdrop of quiet snowflakes landing gently on the windowpane…I mean, what’s not to love exactly??
 
Despite the rosy picture that I just painted, I know that winter can be a real struggle to get through for many people, myself included. Viruses are thriving indoors alongside us, the days are darker and al fresco dining becomes a thing of the past. Energy levels decrease, motivation to get outdoors can become non-existent and some days all you want to do is sleep. In this post I’ll share the things I do regularly to keep my spirits up…as well as one more little secret weapon that I keep in my wintertime health arsenal…

Circadian rhythm
Even though we spend the majority of our time indoors these days, our circadian rhythms are still inextricably linked to the cycles of nature. Our biological clocks are able to pick up even the slightest cues, making internal adjustments to our biochemistry accordingly. Increases and decreases in natural sunlight is one such cue that can alter our levels of serotonin, dopamine (happiness chemicals) and melatonin (sleep chemical).
 
Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a type of depression that is triggered by a change of seasons. It has a predictable, recurring yearly pattern. The symptoms of SAD most frequently begin in the fall and begin to ease in the spring (Note: some people actually experience SAD in the spring and summer and not in the winter). But just because you dislike winter, it doesn’t necessarily mean you have Seasonal Affective Disorder.
 
Symptoms of SAD:

• Feeling depressed or sad on most days
• Inability to concentrate or focus
• Feelings of hopelessness
• Insomnia or sleeping too much
• Having no interest in activities once found pleasurable
• Appetite changes
• Having less energy and/or motivation
• Having thoughts of death or suicide (Seek treatment IMMEDIATELY)

 
*If you think you’re suffering from depression, it is important to seek professional help right away. Depression and SAD are different than your typical wintertime blues and may therefore require professional intervention.

Just your typical wintertime blues
Okay so maybe you don’t have SAD. Maybe you’re just struggling with a case of the winter blues. The good news is there are simple things that you can do to improve both your mental and physical health during the wintertime. The key is to do these things consistently in order to get the best results.
 
20 simple winter wellness tips:

• Expose yourself to natural light daily & consider light therapy

• Sip something warm; adding ginger might make you even warmer as ginger has a thermogenic effect, not unlike the capsaicin found in hot peppers

 

• Manage your stress levels & connect with others regularly

 

• Be sure to exercise or at least move your body every single day

 

• Trick yourself into staying warm: practice the Tibetan practice of"vase breathing"

 

• Keep your hair and skin moisturized with your favorite lotions

 

• Go outside and have some fun!

 

• Dress warmly and bundle up; Just don't wrap up too tightly because good circulation is needed to keep your extremities warm!

 

• Stay hydrated

 

• Get enough sleep...but not too much either

 

• Spend some time in a sauna

 

• Eat hearty nutritious foods (i.e. healthy fats, minimally processed whole plant foods); Food has a thermogenic effect, increasing your inner body temp, fueling it like a furnace. So to stay warm be sure you're getting enough calories 

 

• Allow yourself some comfort foods (but in moderation, of course!)

 

• Supplement with Vitamin D if your doctor confirms a deficiency

 

• Find a passion project to work on

 

• Practice good hand hygiene, wear a mask, practice social distancing and get a flu shot

• Try using hand warmers if you feel your hands are always cold

 

• Boost your immune system by getting enough Vitamin C, Zinc & probiotics, avoid excess alcohol, quit smoking & maintain a healthy weight

 

• Look ahead to brighter days: Plan a vacation!

• If you're still feeling cold, lethargic or low energy after trying all these things, consider getting lab work done to make sure you don't have any deficiencies that can be easily remedied (i.e. iron, B12)

 
My secret little weapon
If you really want to know the trick to making wintertime more pleasant, let me recommend a concept that I’ve been inadvertently practicing for years now...
 
The Danish practice a way of life called “Hygge” (pronounced “hue-gah”). Hygge is roughly translated into a feeling of extreme comfort and coziness.
 
Essentially, hygge is: Candles and fireplaces, throw blankets and fluffy pillows, sweatpants and sweaters, warm beverages and homemade sweets, soft lighting and captivating books, good company and soft music. Hygge is all about the feeling that accompanies these things. It’s the feeling of ultimate well-being and it’s the sole reason I always find myself looking forward to the winter season.
 
Hygge is the polar opposite of spending copious amounts of time on your phone, browsing social media, going out shopping all day, hibernating in isolation or living in messy cluttered spaces.
 
Hygge is all about appreciating the present moment. It’s about enjoying life’s simple pleasures. Hygge can happen alone or with good company. It can be practiced year-round although it’s definitely easier to cozy-up in the winter!

If you do leave your warm confines of hygge…
It’s important to be safe when you head out to exercise in colder weather. Exercising in extreme temps can be dangerous. Therefore, certain precautions must be taken before venturing out.
 
Winter safety tips:

• Check the forecast

Pay special attention to the “feels like” temperature. A temperature can be deceiving when the wind chill isn’t taken into account.

• Don’t dress too warmly

If you dress too warmly, you’ll begin to sweat. Then, when you inevitably begin to slow down a bit, that extra moisture in your clothing will make you feel chilled. Instead, dress in layers so you can apply and remove them as needed.

• Prevent frostbite & hypothermia

Pay special attention to keeping your head, hands, feet and ears warm. Signs of frostbite include: prickling feelings/numbness, skin discoloration and joint/muscle stiffness. Signs of hypothermia include: excessive shivering, inability to warm up, loss of coordination and slurred speech. Both are serious conditions but both can be prevented.

• Hydrate

We get plenty of reminders to drink enough fluids during the hotter months. But it’s equally important to stay hydrated in colder weather. The wind and air can be very dry in the wintertime. We still lose water through sweat and respiration and can therefore get dehydrated just the same in the winter.

• Breathe in warm air

Cold air can irritate the lungs and airways. It can also cause constriction, making it more difficult to breathe. One way to breathe in warmer, more moisturized air is by covering your mouth and nose with a loose fitting scarf.

• Wear the right winter gear

Depending on the conditions, you may find yourself requiring sunscreen and even sunglasses in the winter! The reflection off the snow can be excruciatingly bright and damaging to your eyes and skin. Also make sure your shoes have enough traction for potential slippery conditions. Lastly, reflective gear should be worn to ensure you are more visible to motorists, especially during the darker hours of the day.

• Workout indoors during treacherous conditions

If it’s icy or slippery out, if the visibility is poor or if it’s just too cold, stay indoors. It’s not at all worth risking sustaining an injury or getting hypothermia just for one good workout.
 
Takeaway
Staying healthy need not only be done during nice weather. Healthy, happy living can be pursued year-round. In my case, I live in state where you just can’t wait for the perfect day to be happy or to get healthy. It’s always too muggy, too hot, too cold, too dreary, too dry, too cloudy, too sunny, etc. Tending to your physical and mental health needs is an ongoing process. In fact it becomes even more important to be mindful of both your physical and mental health during times when you may be experiencing SAD or the winter blues.
 
Call to action
Think about what you can do today to prepare for periods where the weather may leave you feeling down. What kinds of activities or habits do you do in the darker, colder months to keep your spirits up and your body healthy? What can you do to make your environment more hygge?
 
If you know you’re prone to feeling the effects of colder darker days, it’s important to be proactive. Because as the old saying goes, “An ounce of prevention is worth a pound of cure” –Benjamin Franklin