Give your mood and health a boost this winter

Winter really has us in its icy grip! You can feel your energy decrease with each extra layer of clothing you put on, and before long, you’re trapped in the winter blues. One would think that winter depression is limited to the cold, snow-covered north, but even in sunny South Africa, seasonal depression forms a dark cloud around many.

Seasonal affective disorder (SAD)

According to Prof Johan Potgieter, clinical psychologist and professor of psychology at the North-West University, seasonal affective disorder (SAD) is a form of depression that accompanies the change in seasons. Many people experience symptoms such as:

• lack of energy;
• moodiness;
• sleeping more than usual or having trouble getting out of bed;
• increased appetite and weight gain;
• difficulty concentrating; and
• feelings of despair.

“Symptoms usually start in the fall, last into the winter months, and disappear during the spring and summer. SAD is not just limited to the Northern Hemisphere. In the Southern Hemisphere, it occurs especially during July and August. SAD can also occur in the spring and summer. The further you live from the equator, the greater the risk of SAD,” he says.

According to Prof Potgieter, colds and flu are rampant in the winter months, which influences your state of mind. “It is a double-edged sword. If you are feeling depressed, you may exercise less, sleep too much, and eat unhealthy. This, in turn, has an influence on your physical well-being and immunity, the body’s defence against germs.”

He explains that SAD symptoms are treated with light therapy, psychotherapy or medicine. “But simple lifestyle adjustments can also do wonders to cope with winter depression,” he adds and shares tips to boost your mood and health.

Winter tips

Embrace the wonder of walking

Research shows that physical activity, especially walking, increases your energy. A ten‑minute walk can give you energy for about two hours. If you walk for ten minutes every day for three weeks straight, you’ll find you feel more energetic physically and mentally. Exercise also helps keep your immune system healthy by improving blood circulation.

Rest and recharge

There’s nothing that drains your energy more than stress and anxiety. The more prolonged your stress, the worse the effect on your energy and immunity. Make time to relax. Relaxation isn’t a luxury; it’s a necessity. It could be a day in nature, an art activity, a visit with friends, time alone with a nice book, or even a massage.

Drink more water and less alcohol

Exhaustion is often a sign of dehydration, especially in winter when we drink less water. If you feel tired or crave something sweet, drink a glass of water before eating chocolate. Beware of too much coffee and tea, as caffeine can dehydrate your body even more. Avoid too much alcohol to help you relax. It is a depressant that prevents you from sleeping deeply and resting well.

Eat a balanced diet

For sustained energy, it is essential to keep your blood sugar level constant by reducing your sugar intake and eating low-GI foods such as whole grain products. If you skip meals, your energy levels will fluctuate throughout the day. For good immunity, make balanced, healthy food choices, such as enough vegetables, fruits, nuts and seeds.

Sit in the sun

Direct sunlight and even red light therapy have many benefits. Sunlight improves your mood, lowers your blood pressure, increases the oxygen level in your blood, and helps your body produce vitamin D. One of the benefits of vitamin D is that it protects your body against flu and respiratory infections. You should also consider a good multivitamin supplement.