Get on Your Feet

We’re frequently less active in wintertime. Yet training is a known mood enhancer, raising the brain’s levels of serotonin and endorphin. “If people hate the cold, there’s no point forcing them out to go skiing,” says family physician Alexa Rockwell. “But if you like to watch TV, you can walk on the treadmill.” Try to incorporate 30 to 60 minutes of activity in your day.

Snack Wisely

“When people want an energy boost they think of carbohydrates,” says public health nutritionist Jenny Ludder. But simple carbs will raise your blood sugars quickly, and then just as fast crash you down. “When they fall, you can feel very weary.“ Choose complex carbohydrates as a substitute, like whole-wheat crackers and multigrain breads. Add in protein with your snack to feel more alert.

See the Light

Exposure to natural light or a bright artificial light source has been shown to be as effective as drug in treating some people with seasonal affective disorder. Invest in a light therapy lamp and seek for 5,000 to 10,000 lux per day. Morning is best, so it won’t obstruct with sleep. “You’ll produce more melatonin,” says Dr. Davenport. “It will keep you feeling pretty well right through those dark times.”

Be Social

“Many people meet less people throughout the winter months,” points out Davenport. But isolating yourself can merely deteriorate those depressive symptoms. Davenport recommends finding reasons to get out of the house, like joining a hobby club or taking a class. Even scheduling a visit to out-of-town friends – if that luxury tropical vacation isn’t feasible – can help break up the winter.

Watch What You Drink

Keep away from alcohol, which is associated to the winter blues. And observe your intake of caffeine. It can affect your sleep and make you feel tired and irritable. On the other hand, make sure you’re drinking sufficient water. “Thirst can lead to fatigue,” says Rockwell. “Have water handy, and drink it through the day.”