Lack of sunlight and plummeting mercury levels bring in "winter blues" and a craving for high carbohydrates and spicy fried foods. If you give in to your cravings, you run the risk of gaining weight you so assiduously fought to keep off.
As the winter approaches, many of us are reluctant to get out of the comforting bed and do exercises. Lack of sunlight brings in what are called 'winter blues' — gloominess and depression. The plummeting mercury brings in craving for high carbohydrates and spicy fried foods. But if you give in to your cravings, you run the risk of gaining weight you so assiduously fought to keep off.
In the hibernating polar animals, the hormones that send the satiety signal to the brain so that the animal may stop eating is suppressed in winter. Unfortunately, the evolutionary remnants usher in similar seasonal changes in the human body chemistry too. Remember, you are not a hibernating bear who needs to continue eating and gain weight to survive the cold weather and scarcity of food in the winter. We don't need the fat layer to protect us from cold, as we have thermostatically controlled home and work environments; and there is no scarcity of food either! With less scope for manual labor compared to our fathers who, for example, might have had to shovel snow out of the pathways, the hot chocolates and crunchy cookies you chow when cravings kick in have no choice but to deposit themselves on us as fat. So do not "feed" the depression, because the increasing girth is going to make you feel more depressed and you may end in an endless cycle of depression and binge eating.
Try eating more protein—it can help reduce the cravings for cakes, cookies, chips and other fatty carbohydrates that can be caused by light deprivation. Wholesome protein sources include soymilk, tofu, legumes and low-fat dairy products. Stock up on hearty, delicious, lower-calorie foods and ready soups. Eating more healthful carbs—such as whole grains, legumes, fruits and vegetables—increases serotonin levels. Sea foods are what keep the Eskimos fighting the winter. Include Omega-3 oils or fish oil capsules every day.
Exercise is absolutely essential to get you out of mild depression. Remember to warm up before you venture out for walks, as cold temperatures can make your muscles tight. Wear several layers of warm clothings that you can peel off as you feel warmer.
If you don’t want to get of your bed yet, do simple stretches on the bed.
Whole body stretch: Lying on the bed/floor, interlock your fingers and push them away from your head, turning the palms outwards. Push your feet as much as you can, so you feel stretched and elongated.
Knees to Chest : Lying on the bed/floor, pull your knees into your chest and clasp your hands under your knees.
Spinal twists: Lying on your back inhale and extend both arms out to the side. Inhale and pull the left knee towards right keeping the right shoulder, elbow and arm glued to the floor and look to the left. The left leg stays straight, the right palm faces up towards the sky. You may place a pillow under the left knee if it does not reach the floor. Stay in this posture for two minutes and repeat on the other side.
Quad Stretch: Lie down on your left side using elbow for balance. Using other arm, slowly pull your foot towards your glutes, keeping both knees together. Switch legs.
If the inclement weather fails to motivate you to go out for walks, walk at an indoor location, like a shopping mall. If living in multistoried apartments, walk up and down the staircase. You can take a brief holiday and enjoy winter sports, like skiing and skating; or just enjoy with your family having a snowball fight!
If you don't feel like stirring out of the comforts of home, create an invigorating atmosphere at home. If a few trees are blocking the sunshine entering your home, trim them; open the windows and draw the curtains to let in whatever little sunshine to enter. Build an inexpensive home gym with just a set of dumbbells, an exercise ball and a jump rope. You can also buy or get exercise VCDs from a library and try new forms of exercises like taebo, pilates or yoga. Light up the fireplace, play a soft music and meditate. You can swim at home or at the local indoor pool and also try water aerobics.
Phototherapy might help severely depressed people. Special "sunny" light bulbs mimic the sun's spectrum and include harmless ultraviolet rays that are absent from most artificial lights. You can buy these through www.sunbox.com. If this doesn't help, your doctor may prescribe antidepressants that may help you through the winter depression.
