5 ways to beat the winter doldrums

Is this winter weather making you feel like curling back up in bed until the first sign of spring? During the winter, an estimated one in four of us starts to feel sluggish and down during the winter months. Cravings for comfort foods and nights on the couch in front of the television might be calling to you even more while you go out to socialize even less and less. For most of us, we might find ourselves facing a mild case of the winter doldrums, but about 11 million Americans according to WebMD, experience seasonal affective disorder (SAD), a winter depression that is diagnosed after two or more years of symptoms.

"While a person with winter doldrums may have difficulty waking up or getting out of bed at times, someone with seasonal affective disorder can't get to work on time," Michael Terman, PhD, director of the Winter Depression Program at New York Psychiatric Institute and Columbia University Medical Center told WebMD. "With the doldrums, it's in the norm to gain up to 5 or 6 pounds over the winter, but with full-blown SAD, weight gain can be far more than that."

So what is it about winter that affects us so? Is it the shoveling of snow, stress of driving in precarious conditions, being cooped up at home? It actually has to do with lack of sunlight. Winter's shorter days play havoc on our internal body clock also known as our circadian rhythm. Our brain in response to the lack of sunlight increases its production of melatonin, a hormone that regulates our sleep and has been linked to depression.

If you having been feeling depressed for several days and have lost interest in things that used to bring you joy, then you should talk to your doctor, but if you are experiencing more of the "I can't wait to till spring" winter blues then try these tips to regain that pep in your step.

1. Soak up some sun. At least 30 minutes first thing in the morning is what is recommended to combat SAD or the winter doldrums. We know that you are probably leaving for work in the dark and coming home in the dark so it might seem downright impossible to get direct sunlight exposure, but try to head outside even for little intervals throughout the day, and hopefully you will feel a difference.

2. Take your vitamins. Since sunlight is at a premium in wintry weather, boost your vitamin D levels with a supplement. A NYU study found that adding a supplement to their diet had positive results on a group suffering from SAD.

3. Sweat it out. Baby, it is cold outside, but if you bundle up appropriately, you can still get outside for a brisk walk or run, or for the more adventurous, some sledding or skiing. The endorphins will have you feeling good with more energy and so will the sunlight.

4. Schedule in some fun. We are social beings so don't isolate yourself all winter. Make sure you make time for family and friends to hang out and do something fun. The anticipation for the next outing will keep you going on particularly bad weather days.

5. Indulge just a little. Go ahead, you deserve it. Buy yourself those concert tickets you have been wanting or go get a massage or pedicure (Yes, we realize that no one will see those toes for a few months, but hey it will make you feel better, right?) Studies have shown that massages in particular have been known to lower depression by stimulating the production of feel good chemicals like serotonin and dopamine. Money a little tight? Even a little bit of dark chocolate can give you a positive boost.

[Huffington Post]