10 natural ways to beat the winter blues

The winter months give rise to an urge to hibernate in many of us, but comfort eating and spending too long in bed can have an adverse effect on our mood and general mental wellbeing. There are natural ways to beat the winter blues, and most of them cost little or nothing.

By Hilary Pereira

Reset your body clock

If the routine of longer lie-ins over Christmas has left you longing for the weekends to come round so you can languish in bed some more, it could be time to reset your body clock.

Sleep experts believe it’s most beneficial to try to go to sleep and wake up at more or less the same time every day, regardless of weekends. This is because our bodies’ physiological processes naturally follow what’s known as a ‘circadian rhythm’, which is controlled by our biological clock and works on a 24-hour cycle.

You can help attune yourself to your circadian rhythm by training your body to sleep and wake at consistent times of day. Try going to bed and getting up 15 minutes earlier every couple of days for a period of a few weeks until your routine is the same every day.
Get networking

Whatever your field of work or interest, there’s probably a relevant networking group in your area. Getting together with like-minded people can boost your self-esteem and spark ideas for other activities you may not have thought of before.

It can be particularly helpful if you find yourself alone a lot of the time or if you’re looking for a new opportunity. If there isn’t a networking group near you, how about starting your own by getting a few business and personal contacts together and asking them to invite some of their own?

You could meet in a local coffee shop or pub if you’d rather not have people back to your home. A lot of local businesses welcome networking groups because of the extra custom they can bring in.
Increase your vitamin D intake

Many of us hardly see daylight let alone sunshine during the winter months, with many people leaving for work and returning home in the dark. This can leave us depleted of vitamin D, which is synthesised in the body from sunlight.

It’s an important vitamin for maintaining strong, healthy bones and teeth as it helps regulate the amount of calcium and phosphate in the body.Try to get out for a walk at some point during daylight hours, as even weak winter sun is beneficial.

You can also top up your vitamin D levels by eating more eggs and oily fish, such as salmon and sardines, and choosing fortified breakfast cereals and spreads. Some groups of people may benefit from taking a daily supplement, so consider talking to your GP.
Meditate

A daily meditation, even if you can only spare 10 minutes, can raise your mood and calm your mind very effectively.

Find a quiet place where you can be undisturbed. Dim the light and sit comfortably with your hands held loosely in your lap – or adopt the traditional ‘lotus’ position. Close your eyes and repeat a ‘mantra’ (a one- or two-syllable meaningless sound, such as ‘Ah-Um’) slowly to yourself, letting any other thoughts that come into your mind slip away without consideration.

If you find yourself becoming distracted, focus back on the sound of your mantra. When you feel 10 minutes has passed, slowly open your eyes until you become accustomed to the light then come to it fully. Do it once or twice a day and you’ll soon feel the benefit.
Get some sun

It might be worth considering having a winter get-away and a shorter summer break. If cost is an issue, you don’t have to travel to the other side of the world to find the sun in winter: the Canary Islands and Morocco are good bets and needn’t cost a fortune.

Some travel agents offer bargain breaks from December onwards, which is a boon if you’re able to plan for a last-minute holiday.

Or you could investigate a home swap for Christmas, where you’d spend the holiday in a warmer location while the family whose home you stay in tries out a typical British Christmas at yours.
Eat yourself happy

Try choosing snack foods to graze on which contain nutrients that naturally enhance your mood.

Sunflower seeds, for instance, contain magnesium and folic acid; walnuts contain omega-3s and uridine, a combination thought by experts to act as a natural antidepressant; and bananas contain potassium and iron which are good for an uplifting energy boost.
Keep blood glucose levels steady

We can all feel low, tired and generally moody when our blood glucose levels plummet, so try to eat three regular well-balanced meals a day with a couple of healthy snacks in between so that you never fall into proper hunger.

Choosing foods which are low on the glycaemic index (low-GI foods) and release their glucose slowly, such as wholegrains, fruit, veg, nuts and seeds, salad vegetables, beans, and sweet potatoes, will keep things on an even keel and keep you feeling satisfied in between your snacks and meals.

Steady blood glucose levels will help keep you feeling happier and more energised throughout the day.
Volunteer

If you find yourself with time on your hands when there’s no one you can get together with, consider doing some volunteer work.

There will be some organisations in your vicinity who are crying out for free help, and not only will it help to occupy your mind and put you in touch with other people, you’ll also feel great about yourself and notice an increase in your energy levels, too.

Who knows? Being in the right place at the right time might even open up a new job opportunity for you if you’d like to change direction, and you might find the calling you’ve been waiting for.
Read more

Another great way to fill time when you may be feeling a bit lonely or isolated, and when the hours of daylight are too short to get out as much as you’d like, is to read.

Becoming engrossed in a book you find absorbing is a wonderful form of escapism and can while away many an otherwise unfulfilling hour. It needn’t cost you anything if you join your local library and there are lots of free downloads available if you have an e-reader, too.

You could even consider starting your own book club so you get another socialising opportunity every month. It’s a good way of meeting new people and sharing a common interest, as well as broadening your literary tastes.
Exercise with a buddy

Getting motivated to exercise can be tough in the winter months, but it’s not nearly as difficult if you have an enthusiastic ‘buddy’ to work alongside.

Buddying up is mutually motivating as neither of you is likely to want to let the other down. It’s also a great way of challenging yourselves to achieve more as you compete with each other.

Even a ‘virtual’ buddy can help keep you going as you report in to each other online or by phone to check progress and encourage each other. Why not start a weekend walking group or a lunchtime running club at work?
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