Howtobefit.com is reader-supported. When you buy through links on my site, I earn a commission.
top
Go to Mobile Friendly Site
Team HowToBeFit
Coaching, Encouragement, Resources, Products and Incentives

ABOUT CONTACT SHOP
On
Facebook
On
Twitter
On
Instagram
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram
Team Beachbody Coach Rich Dafter - Coach #1393
Team Howtobefit Blog Find a Team Beachbody Coach Join a Facebook Group
All-In-One-Solutions Shakeology Beachbody On Demand On Sale
Best Deal - Beachbody On Demand & Shakeology Challenge Pack - Save $115 More deals
Save on
Nutrition Programs
2B Mindset Nutrition Program
Save on
Workout Programs
Save $20.00 on Transform :20 Challenge Packs and Completion Packs
Save on
Healthy Products
Save on Healthy Products
Beachbody On Demand Streaming Workouts
Beachbody On Demand Streaming Workouts
Click here to save $12.00 on superfood Shakeology on Home Direct

Are You Feeling the Wintertime Blues?
Ten Easy Steps to Turn Them Around

by David Edelberg , M.D. - Author of
The Triple Whammy Cure: The Breakthrough Women’s Health Program
for Feeling Good Again in 3 Weeks

If you live in a sunny place like Florida then you probably won’t know what I’m talking about. The wintertime blues, also known as Seasonal Affective Disorder (SAD), usually begin when the days start getting shorter and the sky clouds over into perpetual gray. People with SAD dread October because the clocks move back an hour and, in a single day, autumn twilight becomes dark night.

Symptoms of SAD include depression, brain fog, easy sleepiness, carb craving, and weight gain.

At the very heart of the wintertime blues is a lack of the feel-good brain chemical serotonin. When the gray winter days in the Northern Hemisphere arrive, the serotonin you stored up in the sunny summer months starts declining. At the same time, your brain’s stores of sleep-inducing melatonin increase, making you feel like a hibernating bear.

Women are the major victims of wintertime blues because all women start life with less serotonin in their brains than men. But if you’re someone trapped in a SAD life, with no immediate prospects of wintering on the Costa del Sol, you can beat the wintertime blues and get your life back. Basically, you’ll need to pull out the stops and do everything you can to stimulate your brain to make more serotonin. This includes lighting up your life, exercising, taking a couple common supplements, and timing your intake of good carbohydrates throughout the day.

Here are 10 low-cost steps you can take right now to banish the wintertime blues:

1. Go outside and walk briskly with your face in the light -- even if it’s gray outside -- for 20 minutes every day. Both the light and the exercise will kick up your feel-good serotonin. Of course, if the wind-chill outside will deep-freeze your face, find a health club with windows, locate a treadmill or a stationary bike in the brightest light, and hop on.

2. Keep your curtains or blinds pulled open all the way so sunlight (or daylight, even on cloudy days) can pour into your living/work space.

3. Paint your walls light colors -- they’ll reflect the light.

4. If your car has a sunroof, let in the light while you drive (singing along to your favorite songs is optional, but I recommend that too).

5. Increase the wattage of your light bulbs to between 5,000 and 10,000 lux (units of light). Choose subcompact fluorescent bulbs, a bit more expensive but mine have lasted 7+ years. The newer bulbs don’t have the annoying flicker and strange light the old fluorescent tubes once had, use 25% less energy than a standard bulb, and fit in most fixtures. If you have any sort of a desk job, buy a full spectrum light box (available online) and aim it at your languishing self for an hour a day.

6. Add the raw materials your body needs to make more serotonin by taking these supplements every day: 2 grams of fish oil and one B complex 100.

7. Eat a small amount of high-quality carbohydrates with every meal and as snacks throughout your day. Fruits, nuts, veggies, and whole grains are among the best choices, as are beans, soups, and oatmeal. You need a little carbohydrate at every meal for your brain to produce serotonin. In fact, craving comfort foods in the winter is your body’s cry for more carbs to boost serotonin -- but, please, if you want to keep your weight stable, make good food choices most of the time.

8. Premenstrual aggravation of wintertime blues is very common. If you notice a worsening in the week or so before your period, understand that your hormones are taking your serotonin levels on a roller-coaster ride: when your estrogen drops, as it does in the week before your period, your feel-good serotonin goes right along with it. Get your PMS under control by following the healing path in The Triple Whammy Cure.

9. Try alternative therapies: acupuncture and Chinese herbal remedies -- together called traditional Chinese medicine -- have a seasonal component that make them effective for mild wintertime blues. Flower essence therapies like honeysuckle, mustard, and sweet chestnut all have antidepressant and energizing qualities. And bodywork therapies such as massage and Reiki allow your chi to flow freely thought your body, reducing symptoms of wintertime blues.

10. If after trying the ideas in items 1-9 your symptoms haven’t budged, consider taking St. John’s wort or 5HTP, both of which increase serotonin levels.

Copyright © 2006 David Edelberg, M.D.

Author:
David Edelberg, M.D., the author of The Triple Whammy Cure, is a practicing physician for more than 30 years and was chief medical adviser of WholehealthMD.com. In 1993, he founded American Wholehealth (AWH), a network of health care centers that combines conventional and alternative medicine. He teaches alternative and integrative medicine to medical students and residents from the University of Chicago. To sign up for Dr. Edelberg’s free monthly e-newsletter, visit www.triplewhammycure.com.

back to top

LOVE BEACHBODY?
Become a Team Beachbody Coach and Help Change People's Lives
WAYS TO GET HEALTHIER & FITTER
Shakeology
Beachbody Performance
3 Day Kickstart
Ultimate Reset
Daily Sunshine
Beachbody
Challenge Packs

Beachbody
Workout DVD's

Polar Heart Rate Monitors
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
SAVE $30 - $135 with
CHALLENGE PACKS
» Beachbody On Demand®
» 2B Mindset®
» 80 Day Obsession™
» LIIFT4™
» Mes de Más™
» SHIFT SHOP™
» Core de Force
» 22 Minute Hard Corps
» Hammer and Chisel
» Body Beast
» 21 Day Fix
» 21 Day Fix Extreme
» CIZE
» Insanity
» Insanity: Asylum
» Insanity Max:30
» Focus T25
» P90
» P90X
» P90X2
» P90X3
» Double Time™
» PiYo
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


back to top
© 2018 Howtobefit.com  -  Join for Free -  Beachbody On Demand  -  Be a Coach  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home