This year, people across the globe are putting a greater emphasis on health. Knowing the danger of underlying conditions, people are taking the time to invest in their well being. In the warmer months, it is easy to access fresh produce and spend ample time outdoors. In the winter, many people are tempted to hibernate and spend more time in the comfort of their homes.
There are many scientific reasons why people are lazier throughout the winter months. First of all, the days are shorter. With the sun rising and setting in a condensed time frame, the natural rhythms of rest are disrupted. In addition, less daylight decreases your serotonin production. Higher levels of serotonin increase your energy and desire to accomplish the things that you love.
In addition to sunlight and serotonin, melatonin levels are shifted during the cooler months. When there are more hours of darkness, your melatonin production increases. Melatonin regulates sleep. With more melatonin in your system, you may feel a decrease in energy levels and an increase in your desire to rest peacefully.
Some individuals are affected by disorders in the colder months of the year. Seasonal Affective Disorder (SAD) is a class of depression that sets in as the temperatures drop. This disorder has many similar symptoms to typical depression such as laziness, anxiety, insomnia, and sadness. This winter, it is important that everyone optimizes their physical and mental health. In this article, we will share the important components that contribute to overall health.
1. Eating Well
The foods you eat are full of the vitamins and nutrients that your body needs to sustain energy and prevent disease. When you are not eating nourishing foods, your body is depleted of the tools it needs to thrive. When planning your meals, consider the following things:
- Am I getting a variety of vegetables that are packed full of antioxidants and nutrients?
- Am I eating foods that energize my body?
- Am I experiencing sugar crashes throughout the day?
- Am I supporting my body to the best of my ability?
There are so many different ways to get the nutrients that you need throughout the day. By focusing on maximizing macronutrients and receiving a variety of vitamins, you can have the energy and immunity you need to stay well.
There are many foods that are packed full of efficient and effective vitamins and minerals. If you are looking for ingredients that boost your energy and restore system, try the following things:
- Dark, Leafy, Green Vegetables
- Green Tea
- Salmon
- Unroasted Nuts
- Oatmeal
- Sweet Potato
There are a few common components of energy-rich foods. The most nutrient-dense foods are ingrained with complex carbohydrates, and every meal you consume should have high levels of protein and fat. No matter what time of day you choose to eat, these ingredients will keep you full and energized for many hours.
2. Reducing Stress
Stress is a symptom that affects the entire body. When you are stressed, the cortisol in your body begins to hold onto excess weight and fat. Your digestion system can begin faltering and your body begins holding tension. In addition, stress impacts your ability to focus and think clearly. It is important that you actively reduce stress throughout your week. You can reduce stress by:
- Taking deep breaths and centering the mind. Start slowly by taking five deep, slow breaths. This action can be completed three to five times throughout the day.
- Releasing tension through exercise. Exercise options that help to reduce stress include yoga, running, cycling, and more.
- Implementing daily rhythms that help you relax and unplug. These rhythms could include deep breathing, journaling, stretching, and meditation.
Stress can be caused by a variety of things. By channeling your anxious energy and actively pursuing behaviors that reduce stress, you will begin seeing a reduction in the tension throughout the body.
3. Getting Enough Sleep
Sleep is one of the most overlooked components of health. When you are not sleeping enough, your body does not successfully stabilize the hormones in your body. Specifically, sleep affects your melatonin and serotonin levels. In the extensive dark hours of the cold months, you may begin to experience increased tiredness. Although it is important to stay active, it is equally as important to listen to your body to ensure that it is optimizing hormones and acquiring the sleep it needs to thrive. Optimal hormones will help your system remain energized, content, and satiated. When you are not sleeping enough, your body will crave sugary carbohydrates. In addition, your brain will not be working optimally. Prioritize sleep in order to maximize the functionality of your body and brain.
When you take the opportunity to move and heal your body throughout the day, you will find more ease while sleeping at night. After getting into a regular routine of exercise, many people find a greater quality of sleep.
4. Moving Your Body
Exercise is critical for health. When you move your body, you are able to strengthen your bones and muscles. Exercise has many effects on mental health. Known for reducing the risk of depression and anxiety, exercise helps produce the endorphins needed to unwind. In a season where many people are suffering mentally, exercise can help to alleviate some of the negative side effects.
There are so many types of exercises that you can integrate into your routine to achieve a boost in liveliness. Consider completing one of the activities below:
- Go for a run. During your run, try incorporating short sprints. These sprints will help you to boost your heart rate and metabolism.
- Go cycling. When you are outdoors, cycling allows you to soak in Vitamin D while fleshing out the tensions in your legs.
- Try a new Yoga studio. Yoga does not only strengthen the body, it restores the bones and joints. Practicing yoga will help transform your body so that it can be the best version of itself in the winter.
No matter what form of exercise you enjoy, consistency is key. Many people believe that habits are the keys to health. When you integrate this practice into your daily routine, you will find that movement will affect you both mentally and physically.
5. Take the Time to Properly Heal Your Body
For many people, there are regular aches and pains that occur throughout the body. Whether you have foot damage from a former sporting event or back pain from a car accident, your body needs to be restored to full potential. If you have an injury from exercise, this winter is the perfect time to visit a physical therapist that can help to diagnose the discomfort that you feel. If you are suffering from a Florida Motor Vehicle Accident, contact a trustworthy car accident law firm to ensure that you can get the proper treatment for your injury. When you take the time to heal aches and pains, you will be equipped to gain strength in the future.
6. Preparing for the Future
When the future is unknown, you may feel scattered and out of control. You can improve your health by becoming prepared for unexpected circumstances. When you plan ahead, you will incur less anxiety about unexpected situations in the future. If you are fearful about getting in a car accident, research a car accident firm that can help you in an undesirable situation. If you are fearful of contracting COVID-19 or other ailments, determine the hospital you will go to if you are suffering. If you are nervous about going into another lockdown, have the resources that are needed to get through a period of quarantine. Preparing ahead helps alleviate stress.
Since the winter can onset changes in melatonin, serotonin, and Seasonal Affective Disorder, it is likely that you will experience heightened levels of anxiety. To mitigate these onsets, you may consider planning ahead for unexpected circumstances so that you can lower your anxiety and ease your mind in stressful moments.
7. Hydration
Water is a natural remedy for many illnesses and discomforts. From the skin to the hair, bodies are typically drier in the winter months. Many people think that they excrete less sweat and fluid in the winter months. In reality, the moisture that is considered “sweat” evaporates at an increased pace due to the dryness of the air. For this reason, it is important to increase the amount of fluids you consume on a regular basis. By carrying a reusable water bottle and using a humidifier in your home, you will begin to notice your hydration levels increasing.
Summary
This year, health has become a critical component of conversation across the globe. You can improve your well being by optimizing the health of your body and your mind. In addition, you can alleviate stress by breathing deeply and planning ahead. The winter is both whimsical and wearisome. Although the holidays bring many festivities, they can also be exhausting. Specialists suggest that sufficient vitamins and exercises help cure the tiredness of winter. Instead of falling into a winter weariness, actively choose to maintain your wellness.
By Habib-ur-Rehman