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It is difficult to wake up in the morning, you don’t want to leave the house once again, in the evenings you just don’t have the strength … Winter blues syndromes are familiar to everyone and quite scientifically explainable: lack of sun and vitamins, short daylight hours and the peculiarity of seasonal biorhythms. In winter, nature sleeps. And we want too. However, there are ways to deal with this condition.
Exercise regularly
Any physical activity stimulates the release of endorphins – hormones of happiness, which we lack so much in the cold season. Unfortunately, in the cold season, the usual sports – running, cycling, walking – become less accessible and comfortable. But this is not a reason to lie on the couch. It is enough to overcome yourself a couple of times, and you will notice how playing sports increases the tone of the body and makes you more cheerful.
You can go to the pool or gym, practice yoga or Pilates. But even better is to choose outdoor activities. It can be Nordic walking or curling, which are suitable for any age and skill level. And you can master figure skating or smooth skiing. Fans of extreme sensations are directly shown skiing or snowboarding. In general, there are options for every taste.
Get enough sleep
Everyone knows this state: you slept for 12 hours, and you feel completely overwhelmed. The fact is that you need to sleep not for a long time, but correctly. Normally, an adult needs 7-8 hours of sleep at night. But in order to feel rested, it is important to follow certain rules. It is better to go to bed no later than 23:00. Our biological clock is set so that one hour of sleep before midnight is equivalent to two hours after midnight in terms of recovery.
Lie down in bed but can’t sleep? “Sweet sleep is a dish that is best cooked over low heat,” explains Professor Damien Léger, a sleep specialist. – Gradually reduce your activity, reduce the noise level, lighting and temperature in the room where you are. All this will serve as a signal to your brain that it’s time to go to sleep. In other words, you do not need to turn on bright lights at home in the evening (it inhibits the production of melanin, the sleep hormone), listen to loud music and watch dynamic films.
Fitness trainer Craig Ballantyne offers the following formula for healthy sleep: “10 – 3 – 2 – 1 – 0.” It stands for: 10 hours before bed no caffeine; 3 hours before bed no food and alcohol; 2 hours before bed no work; 1 hour before bed no screens; 0 – number of clicks on the “Snooze” button on the alarm clock in the morning. And one more tip: you need to sleep in a comfortable bed, in a well-ventilated dark room at a temperature of about 19-21 degrees. In uncomfortable conditions, you will wake up and knock down a smooth transition from one phase of sleep to another.
Take vitamins
Another well-known axiom is that in winter we do not have enough vitamins. It is because of their deficiency that we feel constant fatigue, suffer from a bad mood and get sick more often. Therefore, experts unanimously advise to additionally nourish the body’s resources, even if you do not need it at other times of the year.
The optimal solution would be a vitamin complex containing , such as . It contains 11 vitamins and 9 minerals in a dosage corresponding to the physiological norms[1] of consumption for children over 18 years of age and adults. So, a vitamin-mineral complex can be taken by all family members every day to maintain the energy metabolism of the body during increased physical and emotional stress.
So, vitamins A and C increase resistance to pathogens of various types of infections and protect the body from oxidative stress. Sunshine vitamin D, which is produced in the body under the influence of UV rays and which we lack in winter, improves mood and strengthens bones. Take note if you are going to actively engage in skiing or figure skating. Vitamin E, zinc and iron improve the functioning of the immune system. Vitamins B1, B2 and B6 optimize metabolism. Chromium levels blood sugar fluctuations, iodine promotes the production of thyroid hormones, and magnesium helps resist stress and strengthens the heart.
Warm up with refreshing drinks
It’s not about coffee and in no case about alcohol. Alcohol dilates blood vessels, which causes our body to lose heat much faster. And caffeine depletes the nervous system. Yes, at first you feel cheerful, but then just as quickly you fall into the abyss of fatigue. It is much more useful to drink green tea with ginger, cinnamon, honey and lemon. Such a drink in the morning helps to wake up no worse than coffee. You can pour it into a thermos and take it with you to work or a walk.
Another warming recipe is Ayurvedic masala tea with milk. To prepare it, grind 3 cloves, a pinch of nutmeg, a teaspoon of cinnamon and 3 allspice in a mortar and mortar. Mix two glasses of milk and one of water, heat on the stove, but do not let it boil. Add spices and simmer for 2-3 minutes over low heat. Add 15 grams of black leaf tea and sugar. Let it brew for 4-5 minutes and strain. Such a drink, according to Ayurveda, tones the body, strengthens the immune system, cleanses the blood, heals the nervous system and improves digestion.
Or you can make hot berry punch. Making it is as easy as shelling pears: heat the cherry juice, but again, do not bring to a boil – this can adversely affect the taste. Add 30 ml orange syrup, 40 ml peach juice and a mint leaf.
Get outdoors more often
The negative temperature is not a reason to refuse walks. Fresh air saturates the blood, and hence the brain cells, with oxygen. As a result, we feel positive and pleasant lightness of thoughts. And do not be afraid of frost. Remember the main motto of our northern neighbors – Finns and Norwegians: “There is no bad weather, there are wrong clothes.”
Many do not go for a walk in winter, so as not to catch a cold. But this is fundamentally wrong. In fact, the less we move and the less often we are in the air, the higher the risk of getting sick. Movement supports optimal metabolism, and regular winter walks harden the body. On the street, the risk of catching a cold or flu is just less than in enclosed spaces – crowded shopping centers, warm apartments and offices, cinemas.
P-mul-RUS-0128
[1] Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation / / MP 2.3.1.2432-08