Serotonin
Serotonin levels are important for healthy moods. Like most hormones, steady levels are better than sudden increases or decreases. Many foods can give you a serotonin boost, but also come with a crash after the peak. Avoid the refined, processed foods and eat meals throughout the day with whole-food carbohydrates (fruits, yams, beans, and intact grains), healthy proteins, loads of vegetables and healthy fats.
Eat in a pattern that allows time to digest each meal and snack, but doesn't cause you to get too hungry (many "low" moods are from low blood sugars caused by too little intake overall or not enough carbohydrates). Steady intake of nourishing foods can support balanced serotonin and hormone levels.
More: 9 Mood-Boosting Foods
Exercise
Going weeks without a consistent routine can be a huge downer, especially for those accustomed to the endorphins afforded by regular exercise. Two suggestions are:
- Even when it's cold, as long as it's not dangerous, get outside in appropriate clothing. Even in many of the coldest areas, outdoor exercise can be rejuvenating, safe, and keep the blues at bay
- have a back-up plan in place
Trainers and rollers are great for cyclists. The elliptical and jump rope are good for runners. For variety, an in-gym or at-home body weight, or light-weight workout with intervals or explosive movements can benefit most athletes.
Don't let cold weather become an excuse. Instead, make the most of your off-season by trying new sports and workouts.
Sleep
Sleep is vital for recovery, lean weight, hormone cycles and balance, and overall well-being. Do your best to get at least six hours per night. Eat lighter at dinner and afterwards, focusing on protein, healthy fats, and vegetables with minimal carbohydrates at dinner. Use techniques like reading, meditation or journaling to slow your mind, and establish a regular routine of sleep and wake times. Getting outside for exercise as early as possible can also help with melatonin balance.
Oxytocin
Oxytocin is the hormone that's released when you cuddle, love, hug, or feel close to someone. During winter, do your best to connect with people and see those you love.
When it comes to nutrition, sharing a healthy meal with loved ones can be a great oxytocin booster. Volunteering your time, helping others and caring for a pet can also help.
Hormone balance, healthy eating and good moods can be difficult to come by in the cold-weather months, but they aren't unobtainable. By focusing on nourishing foods and eating patterns, supplementing vitamin D and fish oils if needed, and getting adequate sleep, time with others, and challenging workouts, you can make the winter a great time of year.
More: 7 Powders and Cleanses That Help You Keep Your New Year's Resolutions
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