What bothers me the most in the Pacific NW—you guessed it— is the weather. Most of the year, the sky is covered with heavy gray clouds and the rain doesn’t stop. Add to the fact that a few months of the year the days become very short, causing us to not get too much daylight exposure, and you get a good “recipe” for Seasonal Depression. Seasonal Depression is related to changes in seasons, (it begins and ends at about the same times every year). For most people, symptoms will start at fall and continue through winter, reduce your energy and focus, making a good deal of moodiness. It may also affect your eating patterns, and you may struggle with cravings and weight management. Well, yes, there’s something melancholic in this time of year, and if we look at the silver lining, it is a good time to go within, to cook at home, to be warmed by our stoves and gatherings. For some of us, the cold weather keeps us from being active, because… let’s face it, who doesn’t like to cuddle under the blankets? During the first years that I lived here; I noticed a huge change in my mood every time the gray clouds covered the sky. I mean, some days I can’t even tell where the sun is located thanks to the heavy clouds. With time, I learned how to manage my mood and my life in such a way that I’m no longer dramatically affected by the seasons. Here are some of 4 tricks I do regularly to keep the seasonal blues away:

1. Take Vitamin D

Vitamin D is a fat-soluble vitamin that functions as a hormone precursor. It is synthesized in the skin after exposure to sunlight or other sources of ultraviolet light. Vitamin D has many roles in our body: – Enhances calcium and phosphorous absorption – Promotes bone mineralization – Plays a role in neuromuscular and immune functions – Influences cellular growth and differentiation – Enhances secretion and action of insulin – Helps regulate blood pressure Since the exposure to sunlight is limited during this time of year, and vitamin D isn’t available in an adequate amount in foods, some of us require supplementing our diet with vitamin D. (It is highly recommended to consult your primary care physician or at least a professional nutritionist, before consuming any supplements, and particularly vitamin D, as it may lead to toxicity and interact with other drugs. However, if you are required to supplement your diet with vitamin D, you may feel a huge difference in mood, cravings, weight management, and general health.)

2. Find Your Passion

Discovering an occupation or a hobby that you love is one of the best gifts we can give ourselves, regardless of the seasonal blues. Before I started my career in nutrition, I used to work in a stressful office environment. I didn’t like what I was doing, and barely had time for myself. Every morning I used to leave home in complete darkness, and return when it was already dark again. That didn’t add joy to my life and job. Needless to say, these days, I love my job so much, that it feels me with joy and motivation every hour of the day, no matter what the status is of daylight. Obviously, I don’t imply that you should change your career. However, finding something that you are passionate about, can make a huge difference in your life. Whether it’s playing an instrument, an artistic practice like painting, dancing, or writing a blog or even a book, knitting, hiking, or any activity that lifts your spirit is worth your investment. Making art and have “me time” will drag away your poor mood, and give you something to look forward to!

3. Stay Active

Research shows that exercise has an important role in our general health and quality of life. As far as bad mood and seasonal depression go, physical activity can work its magic like an antidote. A daily 30-40 minutes of exercise is recommended if you wish to increase your energy levels and mood, become stronger, and even lower the risk for some diseases. You can do it outdoor or indoor, and in any intensity that works for you the best. All you need to do is move your body. My suggestion: choose a physical activity that you enjoy doing (hint: it’s not sitting). Dance, walk, run, go to the gym, or swim. If it’s enjoyable, it will motivate you to keep doing it.

4.Socialize

There’s nothing like the company of the people you like the most to uplift your spirit. The holiday season and the winter weeks that follow it, do present a great opportunity to meet your family, social events, the chance to host dinner parties, or participate l gathering with your friends. All can impact your mood and decrease your chances to dive deep into the seasonal depression. So take advantage of this season and the fact that most people don’t have many plans to be out of town, and schedule a meetup with your favorite people. Now go easy on yourself, and when you can, JustEatWell!!!