Zapped of Energy This Winter? Here's 3 Ideas for Waking You Up!
Winter can leave us feeling pretty run down. If you feel like you're stuck in a rut and aren't sure what to do about it, try following these 3 simple tips:
1. Make sure you get enough Vitamin D
Vitamin D enters the body in 2 ways: it is produced by our own skin and we get it through the foods we eat (for example- from fish, cheese, eggs, and mushrooms). Many studies show that it is hard to get enough from diet alone, and since so many of us spend a lot of time indoors or wear sunscreen when outside, most adults are deficient in Vitamin D.
A Vitamin D deficiency has been linked to many chronic health conditions, including low energy, mood swings, depression, and even heart disease and diabetes. Recently, studies have shown that deficiency in Vitamin D increases feelings of fatigue and sadness, especially during dark winter months, so make sure you consume as much as you can through Vitamin D-rich foods or supplement.
2. Exercise
Exercise improves our mood due to its effect on our "feel good hormones". Ever notice how you feel optimistic, more confident, and livelier after a good workout? Any form of exercise that gets your heart rate up releases endorphins, and these can have huge benefits all winter long: they help to keep our weight at a healthy level, give us more focus and concentration, help us sleep better, and reduce stress-endued inflammation in the body. Exercise gives us more energy by regulating blood sugar levels and hormones, so we have less spikes-and-dips.
3. Allow yourself to get more sleep
The often gloomier weather and shorter days, meaning less sunlight overall, has a big impact on our need for sleep. You may have noticed that you only need 6-7 hours of good quality sleep in the warmer months, but suddenly you're feeling wiped out if you don't get a full 8 hours, or more. It's not in your head. We need more sleep when we are exposed to less light. Getting good sleep boosts our immunity, keeps our hormones balanced, can help keep our weight in check, and of course energizes us. Try going to sleep an hour earlier in the darker month in order to let your body fully rest enough each night.
1. Make sure you get enough Vitamin D
Vitamin D enters the body in 2 ways: it is produced by our own skin and we get it through the foods we eat (for example- from fish, cheese, eggs, and mushrooms). Many studies show that it is hard to get enough from diet alone, and since so many of us spend a lot of time indoors or wear sunscreen when outside, most adults are deficient in Vitamin D.
A Vitamin D deficiency has been linked to many chronic health conditions, including low energy, mood swings, depression, and even heart disease and diabetes. Recently, studies have shown that deficiency in Vitamin D increases feelings of fatigue and sadness, especially during dark winter months, so make sure you consume as much as you can through Vitamin D-rich foods or supplement.
2. Exercise
Exercise improves our mood due to its effect on our "feel good hormones". Ever notice how you feel optimistic, more confident, and livelier after a good workout? Any form of exercise that gets your heart rate up releases endorphins, and these can have huge benefits all winter long: they help to keep our weight at a healthy level, give us more focus and concentration, help us sleep better, and reduce stress-endued inflammation in the body. Exercise gives us more energy by regulating blood sugar levels and hormones, so we have less spikes-and-dips.
3. Allow yourself to get more sleep
The often gloomier weather and shorter days, meaning less sunlight overall, has a big impact on our need for sleep. You may have noticed that you only need 6-7 hours of good quality sleep in the warmer months, but suddenly you're feeling wiped out if you don't get a full 8 hours, or more. It's not in your head. We need more sleep when we are exposed to less light. Getting good sleep boosts our immunity, keeps our hormones balanced, can help keep our weight in check, and of course energizes us. Try going to sleep an hour earlier in the darker month in order to let your body fully rest enough each night.
Tip: Having trouble falling asleep at night? Try turning off TV's and unplug from electronic devices at least an hour before bedtime. Try reading a book or magazine.
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