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Beating the winter blues with food and exercise

If you’re like most people, you probably think the winter months are too long and cold, and they most likely take a toll on your overall mood.

There may be a few reasons why students tend to enjoy the summer more than winter, but the weather is probably the first thing that comes to mind. It may also be the reason why we experience the “winter blues.” Some people also have episodes of seasonal affective disorder, which are periods of depression during the cold, dark months.

“Not all students feel this way—some people look forward to the winter and feel that their mood is improved,” Sarah Armstrong, a psychiatrist with London Health Sciences Centre’s first mood and anxiety program, explains. “But in general, people tend to enjoy the summer months more, and feel down during the winter. This is because of less exposure to sunlight and less time spent outdoors.”

Our first reaction to signs of winter may be to hibernate with movies and hot chocolate, but this will only have a negative effect on your overall frame of mind. Armstrong recommends trying to alter this mindset by looking at the winter as something to enjoy, rather than something to endure.

“If you’re looking at [the winter] as a couple months to get through before you have a chance to have fun again, that will definitely have an effect on your mood,” she says. “Try to do as many outdoor activities as possible—not everyone is a skier, but try to think about what you enjoyed about winter during your youth.”

Peter Lemon, director of Western’s exercise nutrition and research laboratory, explains that exercise has a significant impact on both our physical and mental well-being during the winter.

“When you exercise, there’s an increase in heart rate and the force of contraction of the heart, as blood is distributed differently,” Lemon explains. “This brings nutrients to cells of the body, which reenergizes you in many ways. More importantly, when you exercise regularly, you also get chronic adaptations, which linger for months.”

If you don’t have a lot of time to set aside for working out, Lemon recommends trying to fit in three days of strength training a week to help improve your mood.

“Strength training is probably the best if that’s the only thing you’re going to do, but getting in a bit of cardio is good as well—both will expend the necessary energy to reduce the chances of gaining body fat,” he clarifies. “If students would simply increase their energy expenditure, then they wouldn’t have to diet. The problem with restricting what you’re eating is that you may experience nutrient deficiencies, and that can affect your well-being and how you feel.”

Our eating habits also play a huge role in our overall mood during the winter. Although it may seems like the time of year to mow down on heavier meals like chili and lasagna, it’s critical that students watch their portions sizes and try not to stray too far from their regular diet.

“We’re prone to eat differently in the winter, as the cold weather brings an increase in appetite,” Anne Zok, nutrition manager for Western hospitality services, explains. “With those shorter days and trying to stay warm, we’re looking for richer meals, and often times we turn to the carbs.”

Eating a large amount of carbs gives a spike in blood sugar, but it is only a short high, as eventually it will make you crash, according to Zok. This can cause irritability, mood swings and fatigue.

To avoid the high-carb foods and sweeter treats throughout the winter, Zok recommends staying hydrated and planning out your meals accordingly.

“When the sun is shining and we can get out and be more active, we’re much more concerned about staying hydrated and eating lightly,” she says. “When we become dehydrated, we register that signal as being hungry, making us overeat. This can cause people to become lethargic and tired, and prevents the body from working well.”

For those who think they may be experiencing something more than the winter blues, Armstrong suggests speaking to your health care provider.

“If a student is experiencing symptoms such as a decrease in energy, motivation, concentration and appetite, it’s pointing to true depression rather than just what we’re talking about here,” she advises. “However, there are individuals that will have the winter blues and feel a bit less energetic and down during the winter months, which is a common thing for anyone to go through.”

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