Beating the Autumn Blues
Around 8 million Canadians head south annually, anywhere from November to March, and with good reason. Daylight hours are fewer, cloud cover is more common, and the temperature takes a dive. However, not all of us have the opportunity or privilege of escaping our northern climate, so here are some suggestions for supporting your mental health in the months ahead.
Near Infrared (NIR) are the longer wavelength light rays that can impact our mood, circadian rhythm, and metabolic health. Unfortunately, our modern windows greatly reduce the amount of NIR rays that pass through into our homes, limiting our exposure when we spend too much time indoors.
You can catch first morning sunlight - looking in the vicinity of the sun while never directly at it. At the very least, get outside for a walk at lunch each day.
At-home light therapy can help mood. 20-30 minutes of exposure within the first hour of waking is ideal, and often more practical for people with a morning work schedule and days when there is no sun to be seen. Make it as easy as possible to get outside - leave your socks, hat and gloves on your most comfortable boots at the door!
Vitamin D is commonly known as the ‘happy vitamin’, and natural production is stimulated by direct sun exposure on the skin. However, the sun’s rays from autumn through spring are not adequate for this action, so oral supplementation is often required.
You can have your blood tested to determine how much of this vitamin you should be taking orally.
Physical activity is a mood enhancer and stress reducer for most people.
You can get outside to include activity with the benefits of natural light exposure. If able, clear your own snow! Or choose indoor workouts to eliminate the barrier of inclement weather. Move your body any way you enjoy; eg. dancing, walking, resistance training, organized sport, hiking, etc.
Restful sleep will have a great impact on your energy, mood, hormones, weight management, and more.
You can make this a priority. If restorative sleep is a challenge for you, refer to my article (Escarpment Magazine Autumn’21).
Social interaction is essential for most people, especially the extroverts amongst us - a lesson we have learned over the past 2 years.
You can create a weekly date with a friend, do your 9-5 in a coworking space, join a service club, say ‘yes’ to more invitations & opportunities, or host a monthly potluck.
Eating well is critical, as too many starchy carbohydrates (Eg. bread, crackers, pasta, potato) and added sugars can bring us down - making us feel unmotivated and low in energy.
You can emphasize eating colourful veggies every day, along with protein, nuts, seeds, and fresh or frozen fruits. While carbs may be a ‘comfort food’, too much can bring us down.
With a bit of planning and effort we can all feel better in the coming months!
