Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

By Kirsten Maxwell March 12, 2023 30 mins read 203 Views

Are you one of those millions who feel more "down" during winter months? Some people experience a slight mood shift. Some people experience a mild mood shift, while others feel overwhelmed, depressed, anxious, or sad. Many people experience winter blues, but there are ways to overcome them.

It is possible to make small, positive changes that will support your mental and bodily health throughout the winter months. These changes can promote whole-body wellness, so why not give it a shot?

Here are some ways winter blues can affect American adults. And what you can do to make it better, right away!

Winter Blues and American Adults

Researchers have discovered that between 7.5% and 20.5% of Americans suffer from seasonal depression in autumn and winter (2). One large study found that 50% of cases were severe (3). Many of these adults have social anxiety, agoraphobia and other mental health issues. Many feel more isolated than ever due to the rise in seasonal sickness and virtual social gatherings (rather that in person).

But, even small steps can make a big difference in alleviating the problem.

Three Ways to Beat Winter Blues and Season Depressed Moods

1. More sleep

Did you know that the natural world slows down during winter? It slows down. Some animals hibernate. Plants and trees go dormant. Dark skies are a result of the earth's rotation.

What about humans? We are more likely to become more sleepy, depressed, and gain weight.

Instead of fighting it, why not give our bodies more sleep? It is well-known that sleeping deprivation can lead to anxiety and/or depression, as well as weight gain. It might be possible to get more sleep in the seasons when the natural world is at its slowest.

A good night's sleep is essential for overall health, a reduced risk of chronic diseases, and a longer life expectancy (5). Recent research found that people with high blood pressure or low blood sugar levels were more likely to suffer from heart disease and stroke if they slept less than six hours each night.

A second study, published in JAMA, found a link between lower REM percentages and a higher risk of death in older adults and middle-aged people (6).

It's clear that sleep is important for our health. You can improve your quality of sleep, and even get more winter sleep if you are able.

Do you need help? Need help? Read this: How to Get Better Sleep This Winter.

2. Supplements: Vitamin D, Omega-3s

Vitamin D and omega-3 fat acids are two powerful nutrients that support mental and physical health. They are especially important in winter for mental health.

Scientists have discovered that people who experience seasonal depression and depressed moods, as well as those suffering from general depressed moods, often have low vitamin D levels. Vitamin D levels fall during winter months in most Americans without supplementation. This is due to the fact that the earth tilts and there are fewer daylight hours. Vitamin D is good for the immune system, which can make us feel better during winter months ((8)).

Omega-3 fats may also be helpful.

The International Society for Nutritional Psychiatry Research (ISNPR), "nutritional psychiatry subcommittee" invited top researchers to examine the literature on omega-3s for depression and asked them to review it. The review was completed and the authors agreed to establish the practice guideline for omega-3s in depressed moods. The consensus guideline was published online in Psychotherapy & Psychosomatics (9 September).

According to the authors, clinicians should offer advice about omega-3s for depression. They should encourage eicosapentaenoic ( EPA), omega-3s in conjunction with docosahexaenoic (DHA). Clinicians should promote high-quality, natural, and supplemental omega-3s every day and tailor the treatment to each patient (10).

How to get more Vitamin D and Omega-3 Fats in the Winter months: Vitamin D, omega-3s

3. Detox and Energize

The winter seems to bring about a loss of one dietary practice: the consumption fresh, vibrant greens, and vegetables.

This can be very costly. The greens are rich in chlorophyll. This can help promote detoxification and energy throughout the body. It supports the body's 6 detox systems (liver and kidneys, liver, digestive tract skin, lymph system and respiratory tract) (11-12, 13). You'll feel more energetic than you ever have when your body is detoxifying itself.

There's an easy way for you to detox and get your greens even in winter. You can make a Daily Green Detox Smoothie.

This smoothie combines Dr. Colbert's 21 Day Detox and Fast System ingredients with fresh fruits and healthy fats to promote energy and health.

You'll feel lighter, more energized and better this winter if you try it!

Bottom line

Perhaps you are one of many people who feel seasonal depression and winter blues. These easy steps will help you support your mental, emotional, and physical health in the winter months. You will feel more energetic, healthier, and happier.

The post Winter Blues? Dr. Don Colbert: 3 Ways to Beat Seasonal Depression Moods & Feel Great originally appeared on Dr. Don Colbert.

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Title: Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great
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Published Date: Wed, 11 Jan 2023 19:01:38 +0000

Frequently Asked Questions

What is lazy versus keto?

Gauging the difference between lazy keto and keto is key to understanding which one fits your lifestyle and health needs. A traditional ketogenic diet (lower fats, moderate protein intake, and lower carbs) is beneficial for weight management, mental clarity, energy regulation, as well as energy regulation. Lazy keto allows you to eat more carbs and is easier to access.

Contrary to popular belief, lazy keto does not pay as much attention to macronutrient tracking. Instead, it focuses more on a basic low-carb diet that has fewer restrictions and still reaps the benefits of traditional keto diets such as weight loss, mental clarity and improved appetite control. With this in mind it is often considered a steppingstone for those who are just starting the keto lifestyle.

Keto takes hours to research recipes that conform to dietary protocols. The process is also very precise and efficient over time, as carb intake drops and fat consumption rises. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.

In summary: traditional ketogenic diets are intensive yet highly beneficial, whereas lazy keto provides an alternative approach for those unable to commit too much to their diet plan for consistent results without having to be tied down by copious crunching of numbers each mealtime.

What happens to your body if you cheat on keto

Cheating on the keto diet can cause unwanted side effects associated with carbohydrate intake. When you suddenly start eating starchy carbs, your body cannot process them quickly and efficiently, which causes blood sugar levels to rise rapidly. Dehydration can result as your cells need to return to homeostasis. Because of the lack essential minerals sodium and potassium, electrolyte imbalances can also occur.

On top of these issues, it's common for those who "cheat" on the keto diet to experience digestive discomfort such as constipation or diarrhea due to their high-carb intake. Although these symptoms may be temporary, they can cause discomfort and disruption. People may also feel deprived and binge on high carb foods, which could lead to dangerous cycle of feeling hungry.

Remember that even if you indulge in a few cheat meals or snacks, your progress on the Keto diet will not be halted for several months or longer. But there will still be consequences for going beyond your meal plan for long periods.

Can you eat oatmeal on keto?

Unanswered questions can be the hardest to find solutions for. Many feel lost and confused when it comes time to choose the right food for the keto diet. You'll notice this especially with oatmeal, which has a lot of carbs.

It is possible to successfully incorporate oatmeal into a Keto lifestyle, despite what the popular opinion may say. It all depends upon what kind of oatmeal you purchase and how often you eat.

You need to look at the ingredients, such as nuts, seeds and other low-carb add-ons, that are combined into one deliciously nutritious dish. Pure oatmeal is rich in fibre and protein. However, they do not compromise the keto diet.

Also, be mindful of how many oats you are adding to your daily meal. Rather than running a marathon or going overboard with every overnight bowl you make - use self-control by exercising portion sizes while maximizing flavour potentials through innovative ingredients such as coconut milk, chia seeds, and cinnamon powder.

Ultimately oatmeal can provide an unconventional breakfast option within a firmly established nutrition plan like Keto if done with all the right steps in mind. So don't let anyone tell you that sticking to your principles means sacrificing taste - because proper prepping spells out some serious results!

Statistics

When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

How To

The Best Foods to Eat on the Ketogenic Diet

Gobbling up the right foods is essential to ensure you get the optimal results from a ketogenic diet. Pack in protein, incorporate fats, and moderate carbohydrates while avoiding processed and sugary foods.

It is important to eat lots of whole foods and consume moderate amounts of healthy fats such as avocados, coconut oil and butter. You can maximize your success by eliminating all types of sugar, bread, or grains.

To ensure that your body is receiving the maximum nutrition possible, choosing organic whenever you can should be a priority. Opting for free-range eggs also ensures you take on vital nutrients from concentrated sources naturally fed by their environment.

You can delight your tastebuds with tasty dishes made from low-carb staples like spinach, broccoli, and kale. This will help you to curb your cravings for sugary carbs. Consuming fermented foods can help you include probiotics in your diet, which have been shown to improve metabolic health and reduce inflammation.

Dabbling with recipes using wild meats such as venison, duck, or partridge can add variety to your menu plan while providing lean proteins plus minerals that are not always easy to find in other food sources relatively easily.

It's all about creating balance between eating fresh produce in their natural forms and adding nutrient dense ingredients that will help you stay satisfied, so you don’t feel deprived or denied.