Words Dr. Marita Schauch, ND
Tall Tree Integrated Health Centre
The dark days really seem to creep up on us, especially as we hit daylight savings time. Suddenly you might find yourself driving to work in the dark and driving home in the dark, wondering if you can even remember what the sun felt like on your face.
While a bit of seasonal slowing down is definitely part of our natural rhythms, for many of us, we don’t have the luxury of slowing down, or we want to be able to do so without feeling so BLAH. That’s why I’m here, with six ways to naturally boost your energy levels as our days shorten.
Light Therapy
Light therapy is one of the easiest, non-invasive and natural ways to treat SAD. Special light boxes that provide 10,000 lux are used to simulate sunlight exposure. The daily goal is 30 to 60 minutes of direct facial exposure in the morning, as this has the added bonus of resetting the circadian rhythm and stopping daytime melatonin (what makes you drowsy) secretion.
Energizing Supplements
Incorporating a few supplements can ensure that your body is getting the necessary vitamins and minerals to function optimally and combat the winter blues.
Vitamin D. Research supports a connection between low vitamin D levels and low energy as well as seasonal depression. Due to a lack of sun exposure in winter months, many Canadians are low in Vitamin D.
B vitamins. Effective in helping maintain adequate energy and serotonin levels, I recommend finding a B-complex supplement that contains all the essential B vitamins such as thiamin, riboflavin, B6, B12, folic acid, and pantothenic acid (B5).
Magnesium. Magnesium plays a crucial role in energy production. It also helps with relaxation to improve sleep.
Keep Your Diet Balanced
Binging on carbohydrates can be tempting when you’re feeling low, but it begins a cycle of highs and lows that will leave you feeling depleted. Try eating smaller and more frequent meals to regulate blood sugar, and incorporate plenty of healthy protein sources such as organic free-range meats, nuts, seeds and legumes.
Get Moving
It may seem counterintuitive when you’re feeling in a slump, but getting your blood pumping will increase your energy. This is due to the release of feel-good endorphins that are the body’s natural painkiller. The runner’s high is a real thing!
Stay Hydrated
Even mild dehydration can drain your energy in a big way. Sip on water or herbal teas throughout the day, and incorporate some electrolytes if you need an extra boost.
Prioritize Sleep
Skimping out on sleep has a cumulative effect. You might think it’s okay to get five to six hours and grind out that little bit of extra time in your day, but your energy levels and health are going to pay for that. You’re much better off making the time for eight to nine hours, and doing a good wind down before bed.
Give yourself permission to slow down and embrace new priorities as the seasons change. Each day, lean into what brings you joy, and find a little something to brighten the winter months. And above all, remember – you’re never alone. Find a buddy to work on getting energized together.
