Seasonal Support
While we were fortunate to enjoy the beautiful weather this past week, the winter and darkness are definitely on their way.
This winter will be tough. We all crave connections and it is more challenging to do that in colder weather. We need to be proactive this year. To put a plan and strategies in place to minimize the seasonal effects in what has been a long and difficult year. This is important whether you struggle with Seasonal Affective Disorder, or experience a milder version of winter blues or fatigue.
As always, prioritizing sleep, fueling your body with good food, moving your body and running lab work to understand baseline nutrients, hormones, etc. can be helpful.
Here are more specific, evidence-based strategies to put in place to support health through our long winter:
🌥️ Daily walks outside, even on overcast days. The light from bright midday sun is 50000-100000 lux, and on a cloudy day 1000-5000 lux; while indoor home lighting is 250 lux. If you were ever to invest in good winter gear, this is the winter to do so! Long johns or snow pants, wool socks, and good mitts go a long way to feeling comfortable outside! If walking is not an option due to injury or ice, just sitting on your porch and balcony and taking in that light can be helpful. Schedule these in daily, even if they’re brief!
😴 Sleep hygiene (consistent bedtimes and wake times with minimal screen use in the late evening). Lots of details here!
🏃♀️ Exercise. Aerobic exercise is what has the research behind it, but any movement is great!
💡 Enhanced indoor lighting
☀️ Light therapy. Both dawn stimulation and bright light therapy have good research behind them. Investing in a lamp can be a great option, have a conversation with your healthcare provider about the best strategies, lux power, and options!
💊 Vitamin D. Get your levels tested and treat accordingly! *** (for mood and so much more!)
💬 Therapy. having someone on your team to help support thought patterns and coping abilities is key! It's been a long year, and with limited social circles, you deserve more support!
This winter of all winters it is important to find routine, connection, and/or purpose. Can you create some sort of daily schedule? How can you connect with others? What are some hobbies you might be able to pursue? We need to think outside the box, but I encourage you to plan ahead!
Let’s talk about this in your next follow-up visit!