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February 3, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- 12 Top Tips For Beating The Winter Blues...
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
1 Quick Technique To Burn More Fat
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12 Top Tips For Beating The Winter Blues...
Dear Reader,
In many parts of the world the temps are dropping, skies are that lovely shade of elephant grey and the next blizzard is bearing down, promising mountains of snow... it's no wonder so many of us find this season of the year a challenge to our mood. The aptly named "winter blues" bring mild depression, a lack of motivation and low energy.
It's hard to be upbeat (unless you love winter sports) during this time of the year, but experts like Sonja Lyubomirsky, Ph.D., a professor of psychology at the University of California, Riverside, and author of The How of Happiness, says it doesn't have to be that way - there are lots of things you can do to help yourself.
1) Eat upbeat - foods that have mood-boosting omega 3 fatty acids, good carbs (whole grains, brown rice, fruits and veggies), lean proteins and B vitamins are best. Avoid refined and processed foods, alcohol, sugar and high fat foods. Try oatmeal for breakfast or salmon with whole-wheat pasta for lunch or dinner.
2) Stay warm - keeping yourself warm is a surprising secret to feeling good. The cold can actually make you feel sluggish because of the increased energy demand on your body to keeping warm.
3) Weather-proof your workout - there's no doubt that exercising boosts your mood for several hours, so what you need to do is find exercises that are sufficiently challenging and can be done in any weather. Or adapt your rest of the year workout to the winter conditions. If you don't fancy heading outdoors an exercise DVD, a stationary bike, treadmill or elliptical machine offer great workouts able to release those feel good brain chemicals that help your mood.
4) Act on your resolutions - a recent CDC study found a strong link between healthy behaviors and depression, women who behaved in healthy ways had less sad/depressed days than those who weren't engaging in such healthy habits. The findings are no doubt similar for men.
5) Relax - with all there is going on in our lives these days, it's easy to be over-scheduled, so don't be afraid to say "No" to extras so that you can spend a few minutes each day doing nothing but what you enjoy. Read a book/magazine, sleep in on the weekend, go to bed early, meditate or take a yoga class. Relaxation can ease stress and leave you with a calm, purposeful energy.
6) Socialize - getting together with friends, family, mentors, co-workers and neighbors is a powerful way to boost your mood. See what you can do about setting up get together routines that bring your friends/family together. Get out and be with people, as often as you can, and you're mood will be better.
7) Get enough sleep - aim for 7 to 8 hours of sleep a night, but avoid the 12-hour snoozes on the weekends as these can make you feel more tired. Practicing good sleep habits will encourage your body to fall in with a regular sleep routine. Even a short, 10 to 30 minute nap during the day can do wonders for your energy level and your mood.
8) Avoid binge drinking - though many turn to alcohol when they feel down, alcohol is actually a depressant and rather than improving mood it makes it worse. To say nothing for how you'll be feeling the morning after. Moderate drinking is fine, but binge drinking is never a good idea.
9) Find the light - our bodies have a natural need for sunshine that triggers production of vitamin D and also increases levels of serotonin and suppresses melatonin (what makes you sleepy). Lack of vitamin D can have you feeling down, and since winter sunshine isn't strong enough to power vitamin D production, it might be a smart move to ask for a simple blood test to see if your levels are low. You can also spend time outdoors, seek a sunny window, try a light box.
Continues below...
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12 Top Tips For Beating The Winter Blues... Continued...
10) Look for the pleasure in winter - by taking a moment to
savor the simple winter pleasures - hot toddies, crackling fires, warm clothing,
ice skating, skiing or other winter sports. There's a beauty about this time
of year that you can appreciate too - fresh snowfall, the intense blue of the
sky. Enjoying what's around you lets optimistic thoughts take control, trumping
any negative ones.
11) Change your thoughts - respond to negative thoughts with
positive ones... focusing on what you can do to feel better, and knowing that
while the winter months are a challenge, they're not going to beat you. Prayer,
meditation, inspirational reading and religious observation offer inner comfort
that can be tremendously helpful to your mood.
12) Plan a treat for yourself - even if it's a vacation that's
months away, the act of planning can make you happier according to a study in
the journal Applied Research in Quality of Life. Try and find a way to treat
yourself to something exciting - a weekend getaway, a day at a spa, a social
gathering, a play or concert, a girls/guys night out or a sporting event are
all great choices. Just planning and anticipating the event will do wonders for
your mood.
If you're dealing with significant symptoms (oversleeping, daytime fatigue, craving
carbs and gaining weight) of seasonal affective disorder (SAD) that begin each
fall and ease in the spring, you'll probably benefit from a consultation with
a counselor or clinical social worker. Most of those with SAD are women who started
seeing symptoms in their twenties, although a man can have this disorder too.
Don't brush off your symptoms, or think you can "tough it out". Today there are
treatments that really do help. You might benefit from light therapy (phototherapy),
psychotherapy or medications. Doing something about your symptoms will help improve
your mood and motivation in every season.
And improved mood makes it that much easier to keep from gaining extra weight
and feeling lethargic... so that you are able to find joy in every moment.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://edition.cnn.com/2010/HEALTH/12/24/super.happy.winter/
index.html?eref=rss_health&utm_source=feedburner&utm_
medium=feed&utm_campaign=Feed%3A+rss%2Fcnn_
health+%28RSS%3A+Health%29&utm_content=Google+Reader
Sonja Lyubomirsky, Ph.D., professor of psychology, University of California, Riverside:
http://www.faculty.ucr.edu/~sonja/
Her book The How of Happiness:
http://www.amazon.com/dp/0143114956/?tag=googhydr-20&hvadid=6995125536&ref=pd_sl_1cyib3eaya_e
Health.com info on winterizing your run:
http://www.health.com/health/gallery/0,,20431140,00.html
Health.com foods to boost your mood:
http://www.health.com/health/gallery/0,,20351257,00.html
Health.com hot drinks for cold days:
http://www.health.com/health/gallery/0,,20306777,00.html
Mayo Clinic information on seasonal affective disorder, SAD:
http://www.mayoclinic.com/health/seasonal-affective-
disorder/DS00195
NAMI (National Alliance on Mental Illness) info on SAD:
http://www.nami.org/Content/ContentGroups/Helpline1
/Seasonal_Affective_Disorder_(SAD).htm
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