The time of holidays and New Year's celebrations is demanding both physically and mentally. Many people still struggle with early twilight, poor lifestyle or unsatisfactory social contacts. It is loneliness in combination with overeating, a bad schedule of the day and a lack of activities that very often causes depression, which affects the overall health. How to deal with it? We have prepared a short guide for you.
1) Stay in touch with family or friends
Let's face it, sometimes it can definitely be easier to curl up in a warm bed and watch an interesting series on Netflix or read an exciting book. Even here, however, it is true that too much of everything is harmful. Therefore, try to go out and socialize for a while. Studies show that people who spend more time with family and friends fall into depression less often and have an overall better mood. So if you have the opportunity to play a board game with several people, go on an interesting trip, or just have a pleasant chat, it's definitely a good idea to take advantage of it.
For example, people in the Nordic countries also use this strategy to cope with the omnipresent darkness during the polar night. They manage that darkness thanks to the fact that they spend more time together. The main medicine for them is music, dancing and sharing funny stories.
2) Stay physically active
Physical activity is also the basis for coping with the winter season. It does not have to be long walks and hikes through the frozen landscape or demanding training sessions. A simple walk in nature or light but regular exercise is enough. You can go into the woods, walk around a frozen pond, or simply take your dog for a walk and let them lead you. It is best to start with a short physical activity first thing in the morning. An increase in heart rate in the morning significantly increases the quality of sleep the following night.
3) Hunt for daylight
If at all possible, treat yourself to at least a small portion of daylight every day, even if it's cloudy outside and there is generally little light in winter. Daylight is more important to our health than we often admit. When daylight hits the retina of the eye, the brain notices that it is time to "wake up" and prepare for the day's activities, activates the organism and thus helps to correctly set the circadian rhythm and energy level in the body. Daylight is the best food for the brain. Attention, windows and other obstacles significantly reduce the intensity of daylight, so staying outside even in slight darkness has much greater benefits than being behind the window on a sunny day.
A daily dose of daylight can give your brain a great start.
4) Find a regular routine
If you want to avoid melancholy in the winter, we recommend that you find a regular regime that you will follow despite the fact that there is a minimum of daylight, and thus the mood and energy are often very close to zero. On weekdays, you probably won't influence your habits that much. You can try at least a short workout in the morning, have a good breakfast or take a walk after coming home from work, preferably in nature. On the weekend, it is better to stick to the established regimen at least a little. Sleeping in until the afternoon may seem tempting, but in the long run it will confuse and exhaust your body.
5) Circadian rhythm
A circadian rhythm is also related to a regular regimen. Simply put, this natural rhythm affects when you wake up and when you fall asleep. For the best possible functioning, it is good to coordinate the time when you go to bed and when you get out of it. It is also a good idea to limit the blue light emitted by digital devices before bed. Ideally, read a book before going to bed and avoid watching series and movies at least half an hour before you plan to fall asleep.
6) Sauna
The sauna not only warms you pleasantly in the cold season, but also strengthens your immune system. Sauna bathing improves blood circulation, tissues and organs are better supplied with blood, which positively affects their function. During sweating, toxins and waste substances are flushed out of the body, and the skin is also cleaned. Other benefits include the release of muscle tension, relaxation and improved mental well-being.
Regular sauna use brings many health benefits, such as strengthening immunity, detoxification and relaxation.
7) Balanced diet
A balanced diet is the basis of a good lifestyle. In winter, this saying is doubly true. In times of sweets, potato salad, schnitzels, alcohol and sodas, it is therefore a good idea to engage reverse gear and include healthier food and drinks in your menu.
However, it does not mean to go to the opposite extreme right after the holidays and prescribe a strict reduction diet in the form of salads. For example, according to traditional Chinese medicine, honest broths and thick soups, long-cooked eintopfs with meat and root vegetables, fermented vegetables, pickles, nuts and dried fruits are much more suitable in winter, when the body needs to warm up in order to generate energy.
Speaking of diet, it's good to supplement with vitamins and minerals, which we don't get as much in winter. In the Nordic countries, people often supplement their diet with fish oil rich in omega 3 fatty acids, which have an excellent effect on the functioning of the body. Although it is not quite the tastiest, it can be found in capsules or in various non-smelly versions. The key is vitamin D, which we lack in winter. Medicinal mushrooms (e.g. reishi, chaga or coryceps), which contain many active substances supporting health, immunity and mental performance, are also a great winter supplement.
8) Home comfort
However, if you don't feel like going out or you're just a bit more introverted, we won't force you. Instead, we have for you the Norwegian term koselig (you may come across the Danish term hygge more often), which refers to creating the most pleasant atmosphere possible in the comfort of your home. So if you're more of a fan of hot chocolate and a good book, then you definitely won't go wrong with this combination either. You can also use all kinds of lights, lamps and incense sticks. Even these little things will help you create a pleasant atmosphere in which you will relax much better.
9) Appropriate clothing
In winter, some forget that not all clothing will keep them warm. It is important to think of the feet, hands and head. Comfortable shoes and a warm coat are definitely not enough. If you have weak socks, you will probably have to deal with cold feet all the time, which is guaranteed to spoil the whole impression of the trip and in the long run will weaken the body's defenses. So the next time you go out, think about whether you have all the necessary clothes to enjoy the outdoors to the maximum. Woolen socks, quality gloves, a scarf and quality thermal underwear are simply the basics you can't do without.
TIP: Do you know the 10 benefits of wearing merino socks? Read in our article!
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