Whereas winter can bring thoughts of Christmas, skiing and cozy nights with hot chocolate, the snow and cold has also been known to trigger the oh-so-common “winter blues”. It has been estimated that at least 15% of Canadians experience this noticeable mood change as the mercury drops. This can be as trivial as an increase in appetite or as severe as mild depression; however, most common symptoms include fatigue, lack of motivation, irritability, low energy and a change in sleep patterns. Experts believe this condition can be attributed to the lack of sunlight, activity and socialization that so often accompanies the winter months. Fortunately, there is much you can do to fend off this listlessness and to get yourself back to normal if the blues have already found you.

As if you needed one more reason to get fit, physical activity not only increases your metabolism and energy, it also releases those “feel good chemicals” to improve your mood. So make the most of this cold season, bundle up and venture out on an invigorating brisk walk or take up a winter sport like ice skating, snowboarding, hockey or even sledding! Are you still reluctant to turn off the TV? Well then, step on the treadmill to walk away those blues as you watch your favorite show.

A healthy diet, although important year round, is especially vital during the winter season. During the winter months the body seems to crave starch and sugar and while it’s okay to occasionally give into these cravings, make sure you opt for healthier carbohydrates like whole grains, vegetables and fruit. Consumption of omega-3 fatty acids and vitamin D should also be emphasized in order to fight off the winter blues. Rich sources of vitamin D include fish, eggs, fortified milk and cod liver oil. For omega-3 rich foods try salmon, olive oil and kidney beans.

Although the colder season can make us want to curl up under a blanket until warmer weather arrives, resist the urge to hibernate. Sunlight not only stimulates production of Vitamin D, it also sends a signal to the brain to release hormones that affect mood, appetite and sleep. Your goal should be at least 20 minutes of sunshine every day. Try to spend more time outdoors, keep your shades drawn up in the day to let light in and sit near windows when indoors. If you are especially susceptible to Seasonal Affective Disorder (SAD), try switching to “full spectrum” light bulbs which simulate natural light and have the same mood-lifting effects as the real thing.

And my last bit of advice, stay positive and embrace the season. Do things that make you laugh and bring joy to your life. Have fun, be spontaneous and surround yourself with the people you love. After all, it is no secret that joyful people live longer and healthier lives.