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Eating foods rich in Vitamin D and other nutrients can also help keep depression at bay. “Have salmon once in awhile or take Omega Three fatty acid supplements. It can’t hurt, and if it helps with the depression, all the better,” he says. “You can also take melatonin. It can help with sleeping problems too.” Mershon recommends soup as a winter food. “Some places have great farmers markets all year round, so you can get the root vegetables and organic meats to put into those soups,” she says. Foods to avoid in the winter, she says, are tropical fruits or produce like watermelon. “Those type of fruits cool your system,” she says. Apples and pears, in contrast, are good winter fruits. Understanding what your body needs is important. Getting a blood test to see what is missing or what is diminished in your system is a good way to start. “Often times, people will have multiple symptoms,” Mershon says. “They think the solution has to be big. But it could be one mineral that is affecting so many things.”
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Don’t sit alone in your house. Just because it’s dark outside doesn’t mean you should hibernate. Getting out and about is especially important for those suffering from winter blues. “People are relying on technology too much to distract themselves from their feelings,” says Teresa Reinhardt, licensed master social work and psychotherapist at Maria College in Albany. “They need to schedule time to socialize instead of being on their computers or iPads. We are certainly not solitary animals. We need a sense of community.” She suggests scheduling events that bring joy and keeping your calendar full. “We are so good at scheduling things for work or our kids, but we don’t make our own joy a priority. When we have joy, it affects our brain chemistry in a good way,” she says. Being with others — whether it’s going to a movie, out to dinner or entertaining at your own home — can bring a sense of belonging when you might be feeling down and alone. Helping others during this time of year — such as going to the grocery store for a homebound neighbor — can also help release endorphins in the brain that makes you feel better about life, Reinhardt suggests. “You can take a short walk in the winter just to get outside,” says Tassinari. “Get outside even if you don’t like the snow or the cold. Dress in layers. Just a few minutes can help.” HL
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