67 – Sad or Depressed in the Winter? Try This!

If you ever feel sad, depressed or just plain out of it in the winter months when the days are shorter and it’s cold outside, this episode is for you! Dr. Dave gives you some of his tips to reverse this.

Many people report symptoms of depression or complain of feeling out of sorts during the cold winter months. Some are even diagnosed with a condition known as Seasonal Affective Disorder (S.A.D.).

Thanks to listener Happy Man from the United Kingdom for today’s great podcast topic!

How do I fight seasonal depression or SAD?

Tip #1: Exercise: When your body is moving you increase the number of endorphins in your body which will help to elevate your mood. Yes! It may be difficult to get up and get moving when it is cold and dreary outside but if you make the effort it will be worth it. If you are planning to exercise outside, be sure to dress for the weather. It is important to wear layers (which can be removed as your body warms) and be sure to cover your head. It is also a good idea to wear some type of reflective clothing so that drivers on the road can easily see you. If exercising outside is not your thing, try using a treadmill at home. It does not need to be the most expensive treadmill. You can find them used for pennies of the dollar on sites such as Craigslist and local online sale groups. You can also purchase a low cost pull up bar for about $10-$15. When pull ups are done correctly they are an amazing way to burn calories and work the muscles. Other exercises such as push ups and crunches are also very effective.

Tip #2: Supplements: Dr. Dave does not recommend taking too many supplements but a daily dose of Vitamin D3 may be helpful to improve your mood. Dr Dave currently takes a dosage of 2000 iu but you will want to read the packaging and make sure that you are taking the correct dosage for you. Dr Dave also takes an Omega DHA supplement (vegan mega DHA supplements use algae instead of fish oil) and a Vegan Multivitamin. Both of the supplements that Dr. Dave takes are made by a company named Deva. Discuss any supplements with your physician before beginning any programs.

Tip #3: Eating: Make an effort to eat a wide range of vegetables, fruit, nuts, seeds, legumes, grains, etc. The more color on your plate the better off you will be. Limit packaged foods and try to stick with whole foods which are low in (or absent of) sugar, oil, or salt. Be sure to get all the calories you need so that you feel full and energetic throughout the day.

Tip #4: Light therapy: Dr Dave has never used light therapy and does not have a lot of experience with it however it may be beneficial for those suffering from S.A.D. Speak with your physician or research through reputable sources before trying any new therapies.

Tip #5: Do what you love: One of the most effective ways to get through seasonal depression is to love what you do! If you are in a job, or studying something at school, or in a relationship that makes you unhappy then you have to change something. Because if you don’t, things will begin happening in your life. Your stress will increase which may lead to health issues including depression. If you love what you are doing then it doesn’t matter if it’s cold outside or the days are shorter. You will be excited to get up and get going every day! Look into your heart and soul today and decide if you love your life. If not, make some changes and I promise you will begin to feel better.

Thanks again to Happy Man for their question! If you have a question that you would like Dr. Dave to answer, please send them in to www.facebook.com/sliceyourage or to sliceyourage@gmail.com.

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