Winter can inspire a love-hate feeling.
Loves: Cozy indoors. Beautiful landscapes of fluffy, white snow. A season of holidays and gatherings.
Hates: Darkness. Itchy, dry skin. Layering up to go outside. Ice and shoveling snow.
Unfortunately, there isn’t much we can do to move the calendar forward besides hunker down and get through it. But there are some things you can do to feel better on the journey.
Boosting mood
Boosting a dampened mood isn’t always easy, especially when it’s driven in part by gray skies and long nights.
“If that ‘blah’ feeling worsens and lingers, it could be seasonal affective disorder (SAD),” said Anna Fogel, MD, a family medicine physician with Endeavor Health Medical Group.
People with SAD may have an imbalance of melatonin and serotonin — two chemicals that regulate a person's sleep cycle, energy level and mood. Some of the most common signs of SAD include:
- Depression
- Fatigue
- Weight gain
- Anxiety
- Headaches
- Feelings of hopelessness
- Difficulty concentrating
One of the first things to do if you experience SAD is let sunshine in the windows. If there isn’t enough light, invest in a light therapy box and spend time in front of it daily.
Eating healthy, continuing to follow your usual routine and even seeking therapy can help improve SAD.
Exercise, a proven mood-booster, will not only help you feel more balanced emotionally, it’ll help you feel physically good, too.
Cocooning vs. moving
It’s so easy to hibernate through the winter months. And it’s ok to spend some time snuggled up against the frosty air. But avoiding regular exercise for months will likely lead to weight gain and diminished cardiovascular health.
Experts recommend adults get 30 minutes of moderate-intensity exercise five days per week, as well as two days of muscle strengthening activity each week.
“Before you start exercising, especially if you’ve never exercised outside in cold weather, check with your doctor about any preventative measures you might need based on medications you are taking or conditions you may have,” Dr. Fogel said.
Then, take care of yourself even during the winter months by finding ways to add movement to your day. If it’s too cold outside, try an indoor strength workout. Schedule a daily walk on a nature trail or around the neighborhood.
Challenge yourself with a new activity. Outdoor activities like hiking, snowshoeing, cross-country skiing, downhill skiing, ice skating and hockey bring the cold-weather fun. If you’d rather stay inside, try a new class like tai chi, yoga, racquetball or Zumba.
Soothing the itch
All that running around in cold, dry air often leads to parched, itchy skin.
“Normal skin needs special care during the winter months, while those with conditions such as rosacea and eczema need even more vigilance,” Dr. Fogel said. “People with these conditions should consult with their primary care physician or a dermatologist to create a winter treatment plan.”
Besides the obvious — using lotion for dry skin — adjust your usual skin care routine in the winter to include bathing and showering in warm water, not hot, and applying lotion as soon as you pat skin dry to lock in moisture.
Run a humidifier in your home and avoid wearing rough fabrics like wool that will just lead to more itchiness.
Taking control of your self-care can make winter a more enjoyable season.
Want to learn how to stay well this winter and prevent the spread of illness? Read our article: Winter wellness: 7 tips to keep colds away
