How to Avoid the Winter Slump
As winter settles in, many of us experience a noticeable dip in energy levels, mood instability, and a tendency to reach for comfort foods.
Did you know that treating your body the same way in winter as you do in summer can lead to a winter slump, characterised by low energy, weight gain, and diminished well-being? Just as you adjust your wardrobe for the changing seasons, it's crucial to adapt your lifestyle habits for winter comfort and vitality. In this blog post, we'll explore three key factors influencing our energy levels – diet, light exposure, and stress hormones – and provide practical tips to help you gracefully navigate the winter months.
Understanding the Winter Equation:
Winter means shorter days and longer nights, and our bodies respond to this shift by perceiving darkness as a cue to rest. Attempting intense exercise, long work hours, or extended socialising during the dark hours can disrupt this natural rhythm, leading to an increase in stress hormones. This, in turn, can manifest in a variety of unwelcome symptoms, including increased cravings, fatigue, mood swings, weight gain, decreased immunity, and heightened injury risk. If you've identified with this scenario, consider the following advice:
1. Tailor Your Training:
To avoid the negative effects of elevated stress hormones, consider adjusting your exercise routine. Intense physical activity is best reserved for daylight hours when it won't spike stress levels. However, weight training, Pilates, yoga, and mobility exercises can serve as excellent dark-hour companions. By maintaining your workout frequency while dialling down the intensity, you allow your body to adapt to the winter season without unnecessary stress.
2. Being Mindful of Light Exposures:
As natural daylight becomes scarce, it's essential to be intentional about light exposure. Avoid replacing it with artificial blue light from screens, as this can disrupt your circadian rhythm. Aim to spend time outdoors during morning, noon, and night, soaking in natural light. In the evenings, opt for low lighting or candlelight, steering clear of the infamous "doom scrolling." Additionally, consider incorporating Vitamin D supplements or using daylight lamps, such as the Lumie range, to support your body's need for light.
3. Prioritise Rest:
Winter calls for additional rest, with our bodies requiring an extra 2-2.5 hours of sleep. Failure to meet this need may result in increased hunger, particularly for sugary foods. Embrace the coziness of winter nights by indulging in relaxing activities like reading, taking warm baths, and enjoying early dinners with friends. Make a conscious effort to tuck into bed 60-90 minutes earlier than your summer routine, allowing your body to replenish and rejuvenate.
By acknowledging and adapting to the unique demands of winter, you can avoid the dreaded winter slump and embrace the season with vitality. Remember to tailor your training, prioritize light exposures, and indulge in ample rest. As you make these adjustments, you'll find yourself navigating winter with a renewed sense of well-being and energy. Embrace the season and let your body thrive!
Phoebe x
