How to beat the winter blues + natural ways to boost energy this season
This time of year often feels like we’re in limbo. The sparkle of the holidays has faded, but the excitement of spring isn’t quite here yet. So here we are, in what feels like a cold, sleepy middle ground. I’ve come to appreciate the slowness of winter, but I can’t deny feeling a little extra fatigued and sluggish right around this time. It’s no secret that the winter blues takes a collective toll on our mood and energy levels, but over the years I’ve learned a few tools to help me stay on top of my wellness routine and not let it derail me. Through much study and experience, I’ve learned there are many natural practices we can use to boost energy & mood so you can stay consistent with your wellness goals and feel your best no matter the weather.
If I can offer you a reframe, I’d like you to think of this as the perfect time to really firm up your wellness habits. Less social obligations and activities means there’s more time to focus on your mental and physical health. That way, when the busy-ness of spring & summer kicks in, you have a strong base to keep you going even when your calendar is packed. Keep reading for a few of my favorite strategies to boost energy and beat the winter blues while we await the spring season.
How to boost energy + beat the winter blues naturally
1. Expose your eyes to sunlight in the morning. Even though it may not feel sunny, the sun is still there, and natural light exposure is one of the best ways to boost serotonin (for enhanced mood and energy throughout the day) and regulate melatonin (for better sleep, which will indirectly support energy & mood). Spend a few minutes in the brisk outdoors each morning - Andrew Huberman recommends just 5 minutes to start. If you’re someone who is up and out the door before the sun comes up, you can also use light therapy lamps in the morning to mimic sunlight indoors.
2. Hydrate consistently. Did you know that adults who are dehydrated are at significantly higher risk for anxiety and depression? The first sign of dehydration is fatigue and low energy, because lack of water can slow down circulation and affect the flow of oxygen to your brain. If you have trouble drinking water, opt for teas, lemon water, and broths. Invest in a good quality water bottle and keep it close to you so you have a visual reminder to drink your ounces.
3. Prioritize blood sugar balance. One of the sneakiest culprits of low energy and mood instability is a blood sugar disruption. When blood sugar is chronically high, the body is not processing glucose (the body’s natural energy source) optimally, which leads to fatigue and mood instability. The easiest way to support your blood sugar is to make sure every meal & snack has protein, healthy fats and fiber-rich carbohydrates. Opt for natural sweeteners like honey, maple and dates over added sugar or artificial sweeteners. Practice mindful eating to allow for a healthy & gradual rise in blood sugar at meal times instead of a spike from eating too quickly or eating in a state of stress.
4. Embrace winter superfoods. Fatty fish, dark leafy greens, berries, and vitamin c rich foods like grapefruit are wonderful for boosting energy and supporting healthy serotonin levels. Foods like dark chocolate, oatmeal, mussels, & lean proteins are also great for supporting cognitive function and providing the body with enough fuel to feel energized throughout the day.
5. Nourish your gut with fermented, cultured, & high fiber foods. A healthy gut is key to healthy energy levels, and research suggests that gut health and anxiety/depression could very well have a direct impact on one another. Support your gut, and therefore your mood and energy levels, by adding fiber rich foods like avocados, raspberries and quinoa, cultured foods like yogurt and kefir, and fermented foods like sauerkraut. These foods all contain healthy gut bacteria that promote a diverse gut microbiome. A diverse gut microbiome = healthy poops, healthy skin, less bloating, better immune support, and more energy.
6. Energizing greens for breakfast or lunch: Many times lack of energy is due to a lack of nutrients, and leafy greens are the most nutrient-rich sources of energy that we can consume. Add a kale salad to your dinner this week or experiment with microgreens as a topping on your avocado toast. Prioritizing greens earlier in the day will allow you to reap the benefits later on (aka, say goodbye to the 2pm crash!)
7. Movement in the morning. When you increase your heart rate early in the morning, you allow more oxygen and nutrients to travel to your heart and lungs, which increases your body’s endurance and resilience. When you increase endurance, you are less prone to feeling fatigued by the daily requirements of your life. Your “batteries” last longer, and as you get stronger, what used to exhaust you won’t feel as tiring.
8. Practice sleep hygiene at night. The key to feeling energized and content during the day is undoubtedly setting yourself up for success the night before. The quieter weeks in winter are the perfect time to get your sleep habits back on track. Support your sleep by establishing a consistent wind-down routine. I like to turn my phone on “night shift” mode to avoid blue light exposure, do my night time skin routine, make a sleepy girl mocktail with magnesium powder and tart cherry juice, and read until I fall asleep (instead of watching the TV). This is what works for me - but take some time to feel into what works for you. Some key things to keep in mind: less screen time, less stimuli, and something unique that signals to the brain that it’s time to wind down.
9. Wait 90 minutes after waking for caffeine. I know this one’s tough, but letting your brain “wake up” naturally before pumping it with caffeine can do wonders for your overall energy levels and mood. Fueling your body with water and food first is the best way to ensure long lasting energy throughout the day. Not to mention, the “90 minute” rule makes caffeine more affective at promoting alertness and focus throughout the day, so it’s a win win for you and your brain. If you have a hard time waiting 90 minutes, start with 30 minutes and work your way up from there. Support your brain with food & water first, then enjoy your morning brew.
10. Ritualize your wellness routine. This time of year feels slow, boring and monotonous, and our wellness routine often follows a similar pattern. Ritualizing your wellness routine is about making it more fun and meaningful. Can you establish a “getting ready” routine for the gym that gets you motivated, or perhaps invest in a cute workout set that makes you feel confident and excited to workout? Perhaps you light a candle and play some music while you prep your veggies for dinner to set the mood and create a vibe. Accompany your morning walk with a great podcast or vibey music. Whatever your practices are, find ways to make them fun and exciting. Adding pleasure to something that’s otherwise a bit boring makes you more likely to repeat the habit.
14. Shift perspective. Did you know that some of the coldest, darkest places in the world like Sweden and Iceland are some of the happiest? That’s because the people who live in these areas embrace the winter months with a concept called “hygge.” The spirit of hygge is about embracing a positive mindset and finding the beauty in the slower months. Lighting a candle, getting out your favorite cozy socks, tucking in with a great book - these are the hallmarks of winter that contain so much beauty if we look beneath the surface. Instead of focusing on all the things you dislike about winter, ask yourself what you enjoy about it. What can you do during this time of year that you typically don’t do when it’s nice out? Where can you find a bit of gratitude in the simple moments? Reminding yourself of the beauty is key in maintaining a positive mental state during the colder months.
15. Stay social. Though it’s nice to have a slower calendar, it’s important that you avoid isolation during the winter months. Winter is the perfect time to socialize with friends, and it doesn’t always have to involve bars and clubs. Gather your friends and start a book club. Explore the live music scene in your area. Go to the movies in your pajamas. Try new workout classes. Take a pottery or art class with a friend. When the sun is shining and the beach is calling, these types of activities are typically the ones that fall down the priority list, so take advantage!
As winter hits its peak, remember that all of life is cyclical, and there’s beauty in the slowness and coziness of the season. By incorporating these strategies into your daily routine, you can cultivate warmth, joy, and resilience during the colder months, and learn to embrace the beauty of winter.
If you need help reaching your wellness goals and supporting your health this season, click here to learn more about 1:1 coaching.
