Dr. Wexler says to think of a dog. In the winter, when the sun goes down at 5 p.m., the dog might lie down to sleep shortly after. That same dog may not go to sleep until 10 p.m. in the summer months when the sun stays out later. Humans respond to the daylight cycle, too. But since you likely don’t have the luxury to go to sleep at 5 p.m., you power through and are left dealing with an “increased risk of depression, lethargy, and feeling sad or blue in the winter time,” Wexler says. Some people will just feel more down than their usual selves, while a small percentage of people will experience a form of winter depression known as seasonal affective disorder (SAD) or seasonal depression. RELATED: How to Prevent a Sinus Infection “If we don’t go out, we tend to be in an enclosed space where it’s warm and where there are other sick people,” Wexler says. More people plus more viruses in an enclosed space makes the sniffling hard to avoid. But you don’t need to let winter win. Here’s how to keep the season from dragging you down. But how do you determine if you’re battling SAD or you just have low energy this time of year? Pay attention to timing. “People who suffer from SAD begin to feel symptoms in the fall, which continue throughout the winter and begin to ease up once the warm weather returns,” Nosal says. And whether or not it’s SAD depends on the severity of the symptoms you’re feeling. You must experience symptoms of depression for it to be SAD: You might feel hopeless, have trouble concentrating, lose interest in activities you usually enjoy, or see changes in your appetite and sleep schedule, Nosal says. If it’s SAD these symptoms will clear up when spring returns. If you do suspect it’s SAD, talk to your doctor, psychologist, or psychiatrist. If diagnosed with the condition, nonpharmaceutical treatments, like light therapy or behavioral therapy, can help many people with their symptoms. And sometimes medication, such as antidepressants or selective serotonin reuptake inhibitors, can help. RELATED: What Is Serotonin? Of course, this can be tough if you live in a part of the country that has very little sunlight in the winter. If that’s the case, you may want to turn to light therapy. Talk to your doctor or psychologist about how to use it effectively. Exercise can also help, too. Nosal recommends 30 minutes of exercise a day to benefit the body and the brain because exercise increases the brain’s production of serotonin. Your diet may also be able to cheer you up. Nosal suggests increasing your intake of folic acid, omega-3 fatty acids, and vitamin D, while decreasing your intake of sugar to improve your mood. Learn More About How to Beat the Winter Blues RELATED: 10 Myths About Allergies Plus, dry homes and offices — thanks to all of us turning up the thermostat when the temperatures drop, which dries out the air we’re exposed to — can make allergy symptoms worse. RELATED: A Comprehensive Allergy Guide on Triggers, Symptoms, Treatment, and More Some things you can do to lessen the number of winter allergens you’re around on a day-to-day basis include using a humidifier to reduce dryness in your home or office, vacuuming dust regularly, and bathing pets often to minimize dander. Learn More About Winter Allergies and What You Can do to Relieve Symptoms RELATED: Winter Workouts for the Coldest Months of the Year If your usual outdoor workout isn’t in the cards, try signing up for an indoor workout class. Simply being around other people in, say, a yoga or spin class can motivate you to work out harder, Wexler says. Take his advice and go straight from work to the gym or studio so you don’t have to test your willpower by stopping home. Keep in mind every little bit of activity counts. “People tend to feel like they need to lift something heavy or sprint somewhere and sweat,” Wexler says. Not so. Low-intensity activities, like yoga or walking outside, can boost your body’s metabolism, which is helpful this time of year when you’re in a “nesting” mode and spending lazy days inside filling up on comfort foods. Rather than feeling overwhelmed by needing to block off an hour each day to sweat, shower, and change, embrace shorter stints of movement, such as going on a 10-minute walk before a meeting or parking at the far end of the parking lot to force a few more steps in. These little bouts of activity can add up to a significant amount at the end of the day. RELATED: Everything You Need to Know About Exercise There are also plenty of winter-specific calorie-burning activities to try — skiing, snowshoeing, and skating, for instance. Or go for an outdoor run if it’s not too icy. Just check the wind chill before you head out, and gear up appropriately to protect yourself from frostbite. Wexler recommends consulting the National Weather Service’s Wind Chill Chart to determine how much time you can be outside before frostbite occurs. (3) Learn More About What to Wear for Cold Weather Workouts Root vegetables are easy to incorporate in soups and stews, helping boost your vegetable intake for the day. Since store-bought soups tend to be high in sodium, calories, and fat, Sedivy recommends making your own at home, including any of these filling options. Set aside a few hours on a weekend to make a big batch, then divide the soup into freezer bags and freeze them until you’re ready to eat. Like soup, tea delivers a warming sensation, which can be comforting on a cold winter day, plus antioxidants, which can help protect your health down the line. “Antioxidants may help prevent certain diseases related to cognition, as well as inflammatory diseases,” Sedivy says. Research shows that different types of tea deliver different antioxidants, so don’t stick to just one variety. (4) RELATED: All About Chamomile and Its Potential Health Benefits Winter is also a good time to load up on foods with vitamin D since vitamin D levels suffer when there’s limited access to sunshine. The vitamin plays a key role in helping the body absorb calcium and boosts brain and immune function, Sedivy says. Foods like salmon, tuna, mackerel, and fortified milk and cereals are the best sources of vitamin D, but the trouble is it’s difficult to eat your way to sufficient vitamin D levels since most foods don’t offer enough. (5) That’s where vitamin D supplements come in. The vitamin is fat soluble, so Sedivy recommends taking it with a healthy fat, such as avocado, because it will be better absorbed. Learn More About How Winter Affects Your Eating Here’s your fix: Treat your skin to a humidifier. Schlessinger recommends placing one in your house or office and turning it on intermittently throughout the day. You can also leave it on while you sleep, which can be helpful if you’ve come down with a winter cold or have sinus issues, he says. Aim for a humidity level below 60 percent and above 25 percent (most humidifiers will display humidity levels), he suggests. He also suggests taking lukewarm showers instead of piping-hot ones. Hot showers can dry out the skin, while less-hot ones help the skin retain its moisture. RELATED: 5 Humidifier Picks And remember: Moisturizer is your friend. Schlessinger says to look for three key ingredients when choosing which one to lather on your skin: glycerin to slow down the evaporation process; hyaluronic acid to plump the skin up with its ability to hold up to 1,000 times its weight in water; and ceramides to strengthen the natural moisture barrier. Shea butter, mango butter, urea, and petrolatum are also moisturizing all-stars, Schlessinger says. He recommends Epionce Extreme Barrier Cream for the body, Obagi Hydrate Luxe for the face, and LovelySkin LUXE Mattifying Antioxidant Moisturizer for oily skin types. “It may seem counterintuitive, but people with oily skin types need to use a moisturizer, too, to keep their complexion healthy and balanced,” Schlessinger says. If winter causes your skin to crack, keep the area covered and apply a healing balm to stop the itching and add moisture back into the skin until it heals, Schlessinger says. RELATED: How the Changing Seasons Affect Your Psoriasis Finally, there are two skin habits you shouldn’t ditch in the winter: exfoliating and applying sunscreen. Exfoliation promotes cell turnover, so you can get rid of dead skin cells and uncover the healthier, smoother skin beneath it. Sunscreen is important even if it sunny summer days seem far off; Schlessinger recommends using SPF 30 or stronger. Harmful UV rays still beat down in cold weather and can reach through clouds. “Not only is it needed to avoid sun damage, but it prevents inflammation and further dryness that may result from windburn,” Schlessinger says. Learn More About What You Can do to Keep Skin Healthy in the Winter But let’s say you had a few late nights during the week and decide to catch up on the hours of sleep you missed on Saturday. Sounds reasonable, but Wexler says trying to make up for the lost sleep is counterproductive since your body gets used to a normal sleep schedule. That doesn’t necessarily mean you need to set an alarm for the usual weekday time on Saturday and Sunday, but the National Sleep Foundation suggests not veering off by more than an hour or two. By keeping your bedtime and wake-up time consistent, you’ll train your circadian rhythm and eventually your body will naturally stick to that schedule, meaning you’ll be more ready to fall asleep when it’s time, and wake up feeling more energized. (6) This advice is helpful year round, but it’s especially crucial in the winter months when your body wants to spend more time in bed. RELATED: All About Sleep Cycles and Your Circadian Rhythm If you have trouble waking up, make a point to soak up the natural daylight when you get out of bed. Heading over to the window to let light stream in or taking the dog for a quick walk outside will help give you energy to start the day. (7) Or, if you need help waking up before the sun’s up, it may be wise to invest in an alarm clock that mimics the sunrise and fills your room with light to ease you into the day. Learn More About How to Reset Your Sleep Schedule Check the weather and learn about weather watches and advisories in your area. Also helpful: Consult the National Weather Service’s Wind Chill Chart. Find your area’s temperature and wind speed and note the corresponding frostbite times so you know how long you can be out in the conditions safely.
Favorite Seasonal Affective Disorder (SAD) Resources
National Institute of Mental Health (NIMH) Find out all about SAD risk factors, symptoms, treatments, and more. There’s an ongoing call for people with SAD to be part of clinical trials, which can help scientists research the disorder and reach conclusions that can benefit other SAD sufferers in the future. This page has information about where to find a clinical trial near you.LiveWell With UnityPoint Health This Midwestern hospital network provides information about numerous health topics on its website, including SAD. This page offers information on strategies to cope with SAD and its milder form, often referred to as the “winter blues.”Seasonal Affective Disorder SAD, Winter Depression, Winter Blues This active Facebook group has more than 7,000 members and features more than 100 new posts in a typical month. The main topics of conversation include treatment options and support during the winter months. The group supports the use of light therapy as a first-line treatment for SAD.
Favorite Resources on Getting Help for Depression
American Psychological Association The American Psychological Association is the country’s largest organization of psychologists and has about 118,000 members. The site’s “Psychologist Locator” allows you to search by ZIP code to find professionals with offices near you.National Suicide Prevention Lifeline If your depression starts to feel like it’s too much and you need someone to talk to, call the National Suicide Prevention Lifeline (800-273-8255). The phone lines are answered 24 hours a day, seven days a week, connecting you with counselors during those moments when you need emotional support the most. The site also offers a chat option where you can communicate with a counselor virtually, and like the phone lines it’s free and confidential.
Favorite Resource for Information About Seasonal Allergies
American College of Allergy, Asthma, & Immunology Look no further for a 101 on triggers that set off seasonal allergies. The American College of Allergy, Asthma, & Immunology’s website offers information about allergies plus useful resources that could help you find relief, including a “Find an Allergist” tool to locate an expert near you, an interactive symptom test, and an “Ask the Allergist” feature where you can submit your own question or browse those that have been answered before.
Favorite Resource for Finding a Running Club Near You
Road Runners Club of America The Road Runners Club of America is the country’s biggest and most established running organization. It has compiled a list of active running groups around the country, which could help hold you accountable for winter workouts. Visit the page and click on your state to see the options available near you.
Favorite Resources for Seasonal Eating Information
USDA SNAP-Ed Connection Eager to eat what’s in season, but not sure where to start? The U.S. Department of Agriculture’s (USDA) Seasonal Produce Guide can help. It lists fruits and vegetables by the season when they’re fresh. Click on the item you’re interested in to browse recipes and nutritional information. Love & Lemons Need some seasonal eating inspiration? This (mostly) seasonal eating food blog includes vegetable-forward recipes with mouthwatering photos that will send you straight to your kitchen. We love that you can search the recipes by season, as well as by ingredient.
Favorite Resource for Essential Healthy Skincare Information
American Academy of Dermatology (AAD) The AAD boasts an encyclopedia of information covering nearly any skin condition you’ve heard of (and several you may not have). The dermatology group also provides information on winter skin issues, like frostbite and dry skin. And you’ll find general information on how to keep skin healthy all year long, too.
Favorite Resource for Healthy Sleep Information
National Sleep Foundation (NSF) The NSF focuses on advancing research on sleep and advocating for the role between sleep and health by promoting sleep education. The website is chock-full of articles and stats revealing how you can get quality shut-eye, plus explanations of the science behind why it matters.
