Winter has arrived with its shorter days and lower temperatures. If you feel sad, demotivated, tired or hungry for no reason during the winter season, you might be susceptible to the winter blues, also known as Seasonal Affective Disorder (SAD).
Here is a list of methods to help you fight the winter blues.
Exercising for at least half an hour daily can cause an increase in your feel-good brain chemicals. It can be as simple as walking, preferably outdoors during the day time or indoors on a treadmill, or doing aerobics, yoga or any other exercise.
Get as much light during the day in winters as possible since the Vitamin D from sunshine causes a lift in your energy level. When at home, choose light colors for curtains and wallpapers so that the sunlight from outside is reflected inside as well.
If you feel very cold during winters, keep yourself warm by wearing warm clothes, socks and shoes and keeping your home comfortable via internal heating system or by lighting a fire. You can also minimize going out at night during this season.
It is easy to give in to cravings for sugar and complex carbohydrates, if you have the winter doldrums. However, eating healthy foods like vegetables, fruits, proteins and healthy fats can make you feel lighter and fresher. Taking fish oil and Vitamin D supplements also help you feel healthy.
Meditation helps you silence your mind chatter which is going on 24/7. Regular practice of meditation decreases winter blues by reducing anxiety and boosting overall health.
So follow the above tips and chase away the winter blues!
Author(s): Sandro Legey, Filipe Aquino, Murilo Khede Lamego, Flavia Paes, Antônio Egídio Nardi, Geraldo Maranhão Neto, Gioia Mura, Federica Sancassiani, Nuno Rocha, Eric Murillo-Rodriguez, Sergio Machado
Physical activity level (PAL) is known to play an important role in reducing risk factors associated with sedentarism, in addition to improving the mental health and health-related quality of life (HRQL).
Investigate the relationship of PAL and their domains with HRQL, mood state (MS) and anxiety. Method: 140 Physical Education students (23.6 ± 3.7 years) were evaluated. The Baecke Habitual Physical Activity and Quality of Life (QOL-36) questionnaires, State-Trait Anxiety Inventories (STAI-S and STAI-T) and Profile of Mood States (POMS) scale were used to investigate PAL, HRQL and mental health indicators. Pearson’s correlation coefficient examined the association between PAL and both mental health and HRQL parameters.
There was a correlation between state anxiety and both the domain leisure-time physical activity (LTPA) (p = 0.013) and total PAL score (p = 0.010). In relation to MS, a negative correlation was found between LTPA and total mood disorder (TMD) (p = 0.004). However, there were positive correlations between the vigor subscale and both LTPA (p=0.001) and total PAL (p=0.019). With respect to HRQL, analysis of the relationship between LTPA and total PAL demonstrated positive coefficients with the physical component summary (PCS) (p=0.000; p = 0.005), mental component summary (MCS) (p = 0.000; p = 0.006) and total HRQL (p = 0.000; p = 0.003).
The findings suggest that the rise in LTPA was related to an increase in HRQL and MS. However, PAL was positively related to anxiety.