By Michele Tenney
Here’s To Your Health
Michele Tenney
Winter has a way of sneaking up on us, especially after the hustle and bustle of the holidays ends. Shorter days, colder temperatures and limited sunlight can leave even the most motivated people feeling sluggish, unmotivated and a little “off.”
The winter blues are real. For many, they impact body, soul and spirit, impacting physical and emotional well-being.
The good news is there are powerful tools that can make a meaningful difference: intentional movement and foods that nourish out bodies.
Exercise is one of the most effective natural mood boosters available to us. Whenever we move our bodies, we stimulate the release of endorphins – often called the “happy hormones” – which help reduce stress, anxiety and symptoms of low mood.
During winter, especially when outdoor activities are limited, it becomes even more important to find movement we enjoy. I do not like being outdoors in the cold unless I’m out for some special occasion.
Recently, I made a personal commitment to prioritize my mental and physical health by joining a barre, Pilates and yoga studio. Like many people, I felt a seasonal dip in energy and motivation, especially after coming off a three-week cold. A friend of mine invited me to join her for a barre class.
What I realized was that I needed more than willpower. I needed structure, accountability and movement that supported my stress management. I’ve always been a runner, high intensity interval training kind of girl to kick in my endorphins. What I found surprised me a bit. These low-impact, yet challenging workouts of course strengthened my body and kept me flexible. But most importantly, they gave me a sense of calm I didn’t realize I was missing.
Barre and Pilates focus on controlled movements of the core and pelvic floor without overwhelming the body, while yoga emphasizes breath and balance. All three focus on mindfulness. Together they create a powerful combination for reducing stress, promoting relaxation and mental focus. Even just a few sessions a week can help reset your nervous system and bring you a renewed sense of energy during the winter months.
I can’t leave out the importance of proper nutrition for beating the winter blues. What we eat directly affects our brain chemistry. One-pot wonders chock full of veggies is a better decision than processed foods and sugar that can cause energy crashes and inflammation, which worsen feelings of fatigue and irritability.
The overconsumption of alcohol is also a contributing factor to feelings of fatigue and irritability. Lean proteins, healthy fats, foods rich in omegas, whole grains and minerals support steady energy levels. Be intentional about what you put in your body.
I would recommend vitamin D supplements during the winter. It’s the “sunshine vitamin.” Consult your doctor to make sure which supplements they would recommend. Supplements are not all created equal.
Hydration, hydration, hydration. Especially with all the dryness of this season, it’s important to maintain your daily water requirements.
Beating the winter blues doesn’t require perfection; just consistency and compassion for yourself. Awareness is the best weapon you have toward changing your thinking and habits. The brain can be taught how to undo unhealthy behaviors the same way the unhealthy behaviors became habits. Whether its joining a studio, taking a daily walk, stretching at home or simply choosing the foods that will help you rather than hurt you, you are worth every bit of effort you put into self-care.
Sometimes the best way to get through the season isn’t to fight it, but reach out to a friend and buddy up with someone. They can help support you through it, one healthy choice at a time. I believe in you. You’ve got this. Here’s to your health.
Michele Tenney is a Certified Personal Trainer and Nutritionist & Wellness Coach. She is a member of the Orange Board of Health. She can be reached at 203-668-2969 or email at Hmgbrd3@gmail.com.