Ways to Beat Those Winter Blues…

Written By Sara L. Allen

Return of the Sun

Take heart! About a week from now the days will begin their imperceptible lengthening.

At the same time, try to appreciate the subtle gifts of this darker time of year, even with all the challenges it presents to many of us. Move towards those challenges as best you can, recognizing the gifts they can offer.

It may seem counterintuitive, but embracing the wintertime is the best way I have found to thrive in New England.

I want to share some resources that might help you beat the winter blues. Mind you, I am not saying a sunny getaway, if that is a possibility for you, is a bad idea! Even without that, though, there are some activities we can take on to sustain health and immunity throughout the colder months.

De-Digitalize

One thing I recommend to almost everyone these days is to find a way to minimize electronic media. I can’t emphasize enough how unnatural it is for us to be bombarded by so many messages (ironically, including this one). From social media to news and entertainment media, including podcasts and similar infotainment sources, if we do not set healthy boundaries, the cumulative effect of so much media consumption can very quickly outweigh the immediate sense of enjoyment. (By the way, the same can be said of most recreational drugs.)

Let Small Outings Invigorate You

Another thing easier said than done is to find ways to get outside frequently. Winter around here can make that difficult, for sure, but there are times and ways for almost everyone to be in the elements safely most days. Start with some fresh air on your lunch break or late afternoon, when temperatures are slightly higher. Then maybe move into a morning walk with the dog. Layers are key to enjoying these outings, the benefits for which can be difficult to quantify. At least give it a try and see how you feel. Do you feel invigorated? Something else? Pay attention to what the discomfort of the cold stirs up in you.

Be Immersed in It

Similarly, there is increasing evidence that taking a cold shower – or finishing a hot shower with cold water – stimulates healthy immune processes in our bodies.  In fact, the hot / cold contrast has served many cultures well who have traditionally used saunas and cold plunges to increase vitality. We have an infrared sauna at Sojourns, so give this a try. (If you take a cold shower afterwards, please no hollering in the clinic!)

Enjoy Warming Foods

In terms of diet, this is a good time of year for soups, stews and slow cooked foods of all sorts. Root vegetables and winter squashes cooked with aromatic herbs and spices are not only delicious, but also very healthy wintertime foods because of the nutrients they provide – such as various bioflavinoids, trace minerals and complex carbohydrates – which we especially need during winter. Try to minimize the ubiquitous sweets, at least after the holiday season is behind us. Many people find that intermittent fasting is easy, and there is evidence that this also has health benefits like improved immune function and increased energy.

Supplement in Moderation

In addition to eating seasonally appropriate and beneficial food, certain supplements can improve health during the wintertime. Sojourns just formulated a new custom supplement called Immune Fortify, which compliments ADK, particularly during seasons of higher rates of viral respiratory illness. (Please contact the Apothecary at 802-722-4023 extension 824 if you would like to order.) Additionally, many people will use elderberry syrup or fire cider as a daily tonic.

Sleep Well

One of the most common complaints we hear is that of poor sleep, yet quality sleep is of critical importance to maintain a healthy body, mind and mood.

If you follow some of the suggestions above – getting sunshine during the day, reducing digital media (especially just before bedtime), limiting sugar, not eating within XX hours of bedtime – your sleep is likely to improve naturally. Practitioners at Sojourns have helped patients to improve sleep through lifestyle adjustments, bodywork and other means. Short of prescription medication, there also are a host of non-habit forming sleep aids, including another custom Sojourns formula called Rest Easy that can be used intermittently when sleep eludes you. Again, please contact the Apothecary for more information.

Enjoy the Season

There are so many ways to flow with the seasons, including our long winters. Every season presents us with different gifts and challenges. Stay tuned into Sojourns as we continue to share ways to be well throughout the year. And if there is a topic of interest to you, we’d love to know! You can submit that here.

Meanwhile, here is hoping for a gentle journey back to the lighter days.

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Sara L. Allen
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