Prepper’s Winter Wellness

Dr. Wexler says to think of a dog. In the winter, when the sun goes down at 5 p.m., the dog might lie down to sleep shortly after. That same dog may not go to sleep until 10 p.m. in the summer months when the sun stays out later. Humans respond to the daylight cycle, too. But since you likely don’t have the luxury to go to sleep at 5 p.m., you power through and are left dealing with an “increased risk of depression, lethargy, and feeling sad or blue in the winter time,” Wexler says.

Some people will just feel more down than their usual selves, while a small percentage of people will experience a form of winter depression known as seasonal affective disorder (SAD) or seasonal depression.

The icing on the cake is these cold, dark days coincide with cold and flu season (this year’s is particularly nasty). The cold weather isn’t really to blame, Wexler says. “One of the primary reasons people get sick more in the winter is because these viruses are around more in the winter.” And the viruses spread more easily because people spend most of their time inside.

“If we don’t go out, we tend to be in an enclosed space where it’s warm and where there are other sick people,” Wexler says. More people plus more viruses in an enclosed space makes the sniffling hard to avoid.

But you don’t need to let winter win. Here’s how to keep the season from dragging you down.

Feeling seriously blue in the winter months could mean you’re dealing with SAD, which is a type of depression that fluctuates with the seasons and sets in at the same time each year, says Barbara Nosal, PhD, chief clinical officer and counselor at Newport Academy. “It’s common for people to experience feelings of depression as we shift from long, warm summer days to shorter and colder days in the winter,” Dr. Nosal says. About 5 percent of Americans suffer from SAD, while 10 to 20 percent experience a mild form of it. (1)

But how do you determine if you’re battling SAD or you just have low energy this time of year? Pay attention to timing. “People who suffer from SAD begin to feel symptoms in the fall, which continue throughout the winter and begin to ease up once the warm weather returns,” Nosal says. And whether or not it’s SAD depends on the severity of the symptoms you’re feeling. You must experience symptoms of depression for it to be SAD: You might feel hopeless, have trouble concentrating, lose interest in activities you usually enjoy, or see changes in your appetite and sleep schedule, Nosal says. If it’s SAD these symptoms will clear up when spring returns.

If you do suspect it’s SAD, talk to your doctor, psychologist, or psychiatrist. If diagnosed with the condition, nonpharmaceutical treatments, like light therapy or behavioral therapy, can help many people with their symptoms. And sometimes medication, such as antidepressants or selective serotonin reuptake inhibitors, can help.

If it’s not SAD, but you’re still feeling more blue than usual, combat these feelings by soaking up as much sun as you can. “The brain produces less serotonin without sunlight, which can cause depression, and less sunlight can also increase melatonin, which can heighten feelings of sleepiness,” Nosal says. She suggests heading outside between 12 and 2 p.m. when the sun is at its highest — though don’t forget sunglasses and sunscreen, as winter sun can definitely still cause a burn. If it’s too cold for a walk, opening your curtains to let the light inside should deliver a slight pick-me-up.

Of course, this can be tough if you live in a part of the country that has very little sunlight in the winter. If that’s the case, you may want to turn to light therapy. Talk to your doctor or psychologist about how to use it effectively.

Exercise can also help, too. Nosal recommends 30 minutes of exercise a day to benefit the body and the brain because exercise increases the brain’s production of serotonin. Your diet may also be able to cheer you up. Nosal suggests increasing your intake of folic acid, omega-3 fatty acids, and vitamin D, while decreasing your intake of sugar to improve your mood.

Protect Yourself Against Winter Allergies

Even though spring and summer are allergy prime time, there are plenty of indoor allergens that can trigger sneezing, watery eyes, and runny noses in the winter, too — including pets, cockroach droppings, dust mites, and mold. Additionally, you may be more likely to be exposed to season-specific allergens, like fireplaces, pine trees, wreaths, and even certain seasonal candy ingredients, which can all trigger allergies, according to the American College of Allergy, Asthma, and Immunology.

Plus, dry homes and offices — thanks to all of us turning up the thermostat when the temperatures drop, which dries out the air we’re exposed to — can make allergy symptoms worse.

Some things you can do to lessen the number of winter allergens you’re around on a day-to-day basis include using a humidifier to reduce dryness in your home or office, vacuuming dust regularly, and bathing pets often to minimize dander.

Stay Active No Matter What the Weather Outside

Winter may be the easiest time of year to blow off a workout: it’s too cold, it’s too dark, I just don’t feel like it — the list of excuses goes on and on. Ignore them! Your body needs the boost exercise delivers to the immune system, which is under siege in the winter, Wexler says.

If your usual outdoor workout isn’t in the cards, try signing up for an indoor workout class. Simply being around other people in, say, a yoga or spin class can motivate you to work out harder, Wexler says. Take his advice and go straight from work to the gym or studio so you don’t have to test your willpower by stopping home.

Keep in mind every little bit of activity counts. “People tend to feel like they need to lift something heavy or sprint somewhere and sweat,” Wexler says. Not so. Low-intensity activities, like yoga or walking outside, can boost your body’s metabolism, which is helpful this time of year when you’re in a “nesting” mode and spending lazy days inside filling up on comfort foods.

Rather than feeling overwhelmed by needing to block off an hour each day to sweat, shower, and change, embrace shorter stints of movement, such as going on a 10-minute walk before a meeting or parking at the far end of the parking lot to force a few more steps in. These little bouts of activity can add up to a significant amount at the end of the day.

There are also plenty of winter-specific, calorie-burning activities to try — skiing, snowshoeing, and skating, for instance. Or go for an outdoor run if it’s not too icy. Just check the wind chill before you head out, and gear up appropriately to protect yourself from frostbite. Wexler recommends consulting the National Weather Service’s Wind Chill Chart to determine how much time you can be outside before frostbite occurs.

Eat Well by Eating Warming Foods and In-Season Produce

Summer’s tomatoes and berries are still a few months off, but winter offers its own bounty of seasonal vegetables and fruits, too. Meghan Sedivy, RD, dietitian for Fresh Thyme Farmers Market in Plainfield, Illinois, says the winter months are a good time for root vegetables — think beets, potatoes, and rutabagas — as well as citrus fruits, such as blood oranges, white grapefruit, and autumn honey tangerines. Root vegetables are high in potassium, while citrus fruits offer fiber and vitamin C to help boost immunity, which is especially clutch this time of year, Sedivy says.

Root vegetables are easy to incorporate in soups and stews, helping boost your vegetable intake for the day. Since store-bought soups tend to be high in sodium, calories, and fat, Sedivy recommends making your own at home, including any of these filling options. Set aside a few hours on a weekend to make a big batch, then divide the soup into freezer bags and freeze them until you’re ready to eat.

Like soup, tea delivers a warming sensation, which can be comforting on a cold winter day, plus antioxidants, which can help protect your health down the line. “Antioxidants may help prevent certain diseases related to cognition, as well as inflammatory diseases,” Sedivy says. Research shows that different types of tea deliver different antioxidants, so don’t stick to just one variety. (4)

Winter is also a good time to load up on foods with vitamin D since vitamin D levels suffer when there’s limited access to sunshine. The vitamin plays a key role in helping the body absorb calcium and boosts brain and immune function, Sedivy says. Foods like salmon, tuna, mackerel, and fortified milk and cereals are the best sources of vitamin D, (5) but the trouble is it’s difficult to eat your way to sufficient vitamin D levels since most foods don’t offer enough. That’s where vitamin D supplements come in. The vitamin is fat soluble, so Sedivy recommends taking it with a healthy fat, such as avocado, because it will be better absorbed.

Keep Skin Hydrated, Exfoliated, and Protected from the Sun

Battling excessively dry skin? Winds and cold temperatures (which lowers the moisture in the air) could be to blame, says Joel Schlessinger, MD, a dermatologist and cosmetic surgeon in Omaha, Nebraska. It’s not just the outdoor elements working against your skin, though. Dr. Schlessinger says the heat indoors also can cause skin to become dry and irritated.

Here’s your fix: Treat your skin to a humidifier. Schlessinger recommends placing one in your house or office and turning it on intermittently throughout the day. You can also leave it on while you sleep, which can be helpful if you’ve come down with a winter cold or have sinus issues, he says. Aim for a humidity level below 60 percent and above 25 percent (most humidifiers will display humidity levels), he suggests. He also suggests taking lukewarm showers instead of piping-hot ones. Hot showers can dry out the skin, while less-hot ones help the skin retain its moisture.

And remember: Moisturizer is your friend. Schlessinger says to look for three key ingredients when choosing which one to lather on your skin: glycerin to slow down the evaporation process; hyaluronic acid to plump the skin up with its ability to hold up to 1,000 times its weight in water; and ceramides to strengthen the natural moisture barrier. Shea butter, mango butter, urea, and petrolatum are also moisturizing all-stars, Schlessinger says. He recommends Epionce Extreme Barrier Cream for the body, Obagi Hydrate Luxe for the face, and LovelySkin LUXE Mattifying Antioxidant Moisturizer for oily skin types.

“It may seem counterintuitive, but people with oily skin types need to use a moisturizer, too, to keep their complexion healthy and balanced,” Schlessinger says. If winter causes your skin to crack, keep the area covered and apply a healing balm to stop the itching and add moisture back into the skin until it heals, Schlessinger says.

Finally, there are two skin habits you shouldn’t ditch in the winter: exfoliating and applying sunscreen. Exfoliation promotes cell turnover, so you can get rid of dead skin cells and uncover the healthier, smoother skin beneath it. Sunscreen is important even if it sunny summer days seem far off; Schlessinger recommends using SPF 30 or stronger. Harmful UV rays still beat down in cold weather and can reach through clouds. “Not only is it needed to avoid sun damage, but it prevents inflammation and further dryness that may result from windburn,” Schlessinger says.

Resist the Urge to Stay in Bed All Day Long

When the sun goes does before 5 p.m. and doesn’t come up again until after 7 a.m., you may be tempted to slip into hibernation mode. Fight the urge to hit the sack the minute you get home from work and instead try to keep your sleep schedule on track, following what it’d look like at any other time of the year. To keep things consistent, Wexler recommends going to bed and waking up at the same time every day — no matter if it’s a Monday in August or a Saturday in February.

But let’s say you had a few late nights during the week and decide to catch up on the hours of sleep you missed on Saturday. Sounds reasonable, but Wexler says trying to make up for the lost sleep is counterproductive since your body gets used to a normal sleep schedule. That doesn’t necessarily mean you need to set an alarm for the usual weekday time on Saturday and Sunday, but the National Sleep Foundation suggests not veering off by more than an hour or two.

By keeping your bedtime and wake-up time consistent, you’ll train your circadian rhythm and eventually your body will naturally stick to that schedule, meaning you’ll be more ready to fall asleep when it’s time, and wake up feeling more energized. This advice is helpful year round, but it’s especially crucial in the winter months when your body wants to spend more time in bed.

If you have trouble waking up, make a point to soak up the natural daylight when you get out of bed. Heading over to the window to let light stream in or taking the dog for a quick walk outside will help give you energy to start the day. (7) Or, if you need help waking up before the sun’s up, it may be wise to invest in an alarm clock that mimics the sunrise and fills your room with light to ease you into the day.