Top 10 Ways to Beat the Winter Blues
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- Maud Cunningham
- 6 years ago
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1 #1 Catch some Rays Sunlight may help to increase production of the mood enhancing neurotransmitter Serotonin Sunlight also helps increase Vitamin D concentration in the body which is required for the absorption of Calcium. Calcium is an essential to maintaining total body health and is necessary for maintaining bone strength. In addition, calcium is used during muscle contractions, blood clotting and maintenance of cell membranes.
2 *Exercise can provide positive health and psychological benefits to help attack the blues including: Decreased Blood Pressure Increased weight loss Decreased abdominal fat Decreased insulin resistance Boosting Self Esteem Boosting Confidence Boosting your mood (**May even provide health benefits for Fido**)
3 Try to maximize consumption of the following foods: Low fat meats (chicken, fish and lean beef) Low fat dairy products (1% or skim milk, low fat yogurts) Whole grains (brown rice, oatmeal, whole wheat breads & pasta) Fruits (citrus fruits, dates, apples) Vegetables (brussel sprouts, lettuce, turnips) It may be cold outside but good nutrition should never hibernate! Try to minimize consumption of the following foods: Rich bakery foods ( donuts, sweet rolls) Fried snacks ( potato chips, Doritos, tortilla chips) High fat dairy products (whole milk, ice creams, butter and regular cheese)
4 #4 Limit Caffeine Consumption Drinking too much caffeine can leave you feeling down by the end of the day and may disrupt sleeping patterns. Try substituting caffeinated drinks with noncaffeinated herbal teas, hot cider and decaffeinated coffee to stay warm during the winter months
5 Be sure to eat at least 5 fruits and vegetables each day to maintain optimal nutrition Paint your plate with these colorful fruits and vegetables, apples, cherries, tomatoes, beets oranges, tangerines, squash, carrots bananas, lemons, corn, yellow potatoes limes, kiwi, collards, lettuce blueberries, plums, eggplant grapes, blackberries, purple cabbage
6 Limit your alcohol consumption to no more than 1 alcoholic beverage for women and 2 for men. Consuming amounts above this limit can have negative health implications and leave you feeling blue! 1 serving: 12 oz of beer or 4 oz wine or 1 oz liquor
7 #7 Stretch Stretching daily will provide the following physical and psychological benefits to help beat the blues : Lengthen Muscles Prevent Injury Increased Mental and Physical Relaxation Increased Energy!!! Decreased Muscular Soreness after Exercise
8 Try to drink at least 8 glasses of water each day Drinking water helps to keep skin glowing and healthy Drinking water aids in the removal of toxins and waste from the body TIP: Try adding a slice of lemon or lime to your water for increased flavor
9 #9 Catch some Z Z Z Zs Getting a good night s sleep is nutrition for the brain! Adequate sleep will result in: Increased concentration Better performance at work Increased immune function Increased energy Serve as a mood booster.
10 #10 Laugh Laughter can help to decrease stress hormone levels and lighten mood if done often Laughter is the sun that drives winter away from the human face. ~ Victor Hughes
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