Beat the Winter Blues

Tips to help you stay physically and mentally strong this season

• Eat for energy – Choose a meal that is digested slowly; containing whole grains, protein, and fruit or vegetables.
• Make a plan for the day. It will keep you structured and give you purpose.
• Get some sunlight early in the day in order to help your circadian rhythms. This will help you sleep better at night.
• Experience nature – being in nature (woods, gardens, parks, your backyard) reduces stress and improves mood.
• Exercise with others – go for a walk with friends or see if a local gym offers online classes with other people.
• Snack smart – 150-250 calories per serving with a balance of healthy fats, fiber, and protein.
• Stay hydrated.
• Give back to the community by helping other people.
• Make connections – Zoom calls or virtual visits, play a game or do a project with a friend, share memories by looking at family photos.
• Eat for sleep – try not to have a meal within 2-3 hours of going to sleep, limit alcohol, limit caffeine from the afternoon until bedtime.
• Take a break from the news- turn off your devices and TV before bed. This will keep you from experiencing anxiety.
• Set the stage for a restful night- go to bed and wake up at the same time every day. Prepare for sleep by adopting a calming ritual before bed, such as a warm bath or meditation.