Winter is my favorite season, followed by Spring and Fall... Summer can get lost and I would not miss it :D
The one downside to Winter is I go into hibernation mode! Once the sun drops, I want to drop as well!
So, I am posting a How to on how NOT to drop off as the sun goes down : )
Seasonal changes often affect serotonin levels that have an impact on your mood and overall outlook on life. Lifestyle changes such as more exercise can help reduce stress and help boost your mood by releasing endorphins.
We define endorphins as powerful hormone-like substances produced in the brain that function as the body’s own natural painkillers. During exercise, there is a release of endorphins in the body that are capable of producing feelings of euphoria and a general state of well being. The feelings produced can be so powerful that they can actually mask pain.
It is this relationship between exercise and the release of endorphins that may be responsible for the so-called, "runner's high," that many fitness enthusiasts experience. The good news is, you don't have to run a marathon, or run at all for that matter, to enjoy the feelings of euphoria and general well being. All it takes is moderate amounts of exercise to experience the effects. If you are new to exercise, you may actually experience a particularly strong effect as endorphins are released in the body.
Don't underestimate the effects of the release of endorphins in the body during exercise. In some cases, they can be so powerful that they can mask pain from an injury. You may have experienced this yourself. Have you ever had a sore knee during a jog, for example, that actually went away the longer you jogged? The release of endorphins during your jogging exercise is what caused that pain to go away! The last thing you want is a serious injury.
Now that you have a basic understanding of exercise and the release of endorphins, you'll know why you feel better when you step off that treadmill or exercise bike! *If you have not noticed this before, you are not going long enough to have them kick in. 20 minutes of exercise where you are breaking a sweat or better will release the endorphins mentioned.
Another way to combat the winter blues is to Eat properly for your bodies winter needs!
Surprise! Your body needs different combos (no, not big mac combo's... ) of foods to get through the cold, flu, low light level days of winter.
Another way to combat the winter blues is to Eat properly for your bodies winter needs!
Surprise! Your body needs different combos (no, not big mac combo's... ) of foods to get through the cold, flu, low light level days of winter.
Eating foods that contain Vitamin D are especially important. Vitamin D is naturally absorbed from the sun, but when your ability to get that much needed sunshine is severely impaired, as it is in Norther States, you'll need to eat foods that contain this necessary vitamin or take a supplement. Fortified foods are the primary source of Vitamin D (think milk w/ Vit. D added) , but there is a significant amount of Vitamin D in cod liver oil, canned sardines, wild caught cooked salmon, and egg yolks. I will skip the cod liver oil due to taste and other health concerns, but all other sources are tasty enough not to be too painful : ) Honest! with a little seasonings and FRESH fish, its good or can be hidden in something tasty enough not to scrunch your nose at :D
Sweets and simple carbs, like white rice and white bread, quickly raise blood sugar, flood you with insulin, and then drop you in a hole.
• Cut out refined sugars such as candy, cakes, cookies, white bread, rice, etc. These foods rapidly increase your blood sugar and in turn cause a quick drop, resulting in an energy crash. These foods also tend to be high in unhealthy fats and calories which ultimately result in weight gain.
Protein is your friend and should be eaten three times a day. Lean proteins that are broiled, baked without added fats (unless it is Olive oil) , no, not fried chicken or a burger - sorry!!
Another good rule is to eat four cups of brightly colored veggies a day. This is enough to fill a 1 quart water pitcher. Vegetables are carbs, but the kind that feed into your system slowly; they are "Complex carbs" and raw vegetables are digested more slowly, feeding you for a longer period of time.
Foods to Have on Hand
If you suffer from seasonal affective disorder, you may be too shot to run to the store. This can work for you if you keep fairly healthful commodities in the pantry. Some suggestions:
In winter, after 3pm calls for MAX for your lamp/100 watt bulbs, light is what you lack.... You need about 300 watts of light in a room to HELP you stay tuned up. Or you need to go outside for an hour per day, no sunglasses in a t-shirt... NOT in winter,you say, LOL! .. so, Turn ON all the lights, they cost roughly 2 cents per day, per bulb, save money somewhere else... like not being sick due to being healthier because you are treating your vitamin deficiencies : D
• Eat foods that contain tryptophan such as fish, turkey, chicken, bananas, milk, eggs, nuts, and avocados. Serotonin is a chemical in the brain that affects our mood, and when it is low we have feelings of depression. Serotonin is made from the amino acid tryptophan, which is why consuming foods that contain it can help increase our serotonin levels and lift our mood!
• Make sure not to skip meals. Keeping a consistent eating schedule will help you refrain from mindless snacking throughout the day.Unless it is from the list above.
Sweets and simple carbs, like white rice and white bread, quickly raise blood sugar, flood you with insulin, and then drop you in a hole.
• Cut out refined sugars such as candy, cakes, cookies, white bread, rice, etc. These foods rapidly increase your blood sugar and in turn cause a quick drop, resulting in an energy crash. These foods also tend to be high in unhealthy fats and calories which ultimately result in weight gain.
Protein is your friend and should be eaten three times a day. Lean proteins that are broiled, baked without added fats (unless it is Olive oil) , no, not fried chicken or a burger - sorry!!
Another good rule is to eat four cups of brightly colored veggies a day. This is enough to fill a 1 quart water pitcher. Vegetables are carbs, but the kind that feed into your system slowly; they are "Complex carbs" and raw vegetables are digested more slowly, feeding you for a longer period of time.
Foods to Have on Hand
If you suffer from seasonal affective disorder, you may be too shot to run to the store. This can work for you if you keep fairly healthful commodities in the pantry. Some suggestions:
- Popcorn
- Oatmeal (original, not desserty)
- Nuts, 1/2 cup is a portion
- Peanut butter
- Prewashed, cut veggies
- Fruit, washed , bagged ready to eat. Sprinkle a bit of lemon juice in the bag and shake to prevent browning : )
- Whole grain crackers and/or bread
- Cottage cheese (vit D)
- Milk, with a LIGHT amount of chocolate is OK! Watch the sugar! Lower is better.
In winter, after 3pm calls for MAX for your lamp/100 watt bulbs, light is what you lack.... You need about 300 watts of light in a room to HELP you stay tuned up. Or you need to go outside for an hour per day, no sunglasses in a t-shirt... NOT in winter,you say, LOL! .. so, Turn ON all the lights, they cost roughly 2 cents per day, per bulb, save money somewhere else... like not being sick due to being healthier because you are treating your vitamin deficiencies : D
• Eat foods that contain tryptophan such as fish, turkey, chicken, bananas, milk, eggs, nuts, and avocados. Serotonin is a chemical in the brain that affects our mood, and when it is low we have feelings of depression. Serotonin is made from the amino acid tryptophan, which is why consuming foods that contain it can help increase our serotonin levels and lift our mood!
• Make sure not to skip meals. Keeping a consistent eating schedule will help you refrain from mindless snacking throughout the day.Unless it is from the list above.
Also, make these mealtimes enjoyable! Meet a friend for lunch or bring a sack lunch and eat it at your favorite coffee shop, park or Beach.
If you are still experiencing extreme symptoms of SADDNESS, consult your healthcare provider about light therapy. This is a way to help without the use of depression medication. It takes about 30 minutes out of your day, but has made a difference for a great deal of people. You can buy them at Target or many other discount centers. Wal-mart has a few as well., look for FULL SPECTRUM lamps. We have one on our computer table. It is not perfect, but anything to help is better than ignoring the problem!
P>S : This is dedicated to my Mom and sis !
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