Keeping your Spirits Bright After the Holidays

Health & Healing By Laurie De Decker (Jan, 2015)

As I sit here writing on the eve of the winter solstice, I’m reminded of how dreary Michigan winters can be. Lake Michigan moderates our winter temperatures bringing gray cloudy days. These short, bleak days can trigger moodiness, carbohydrate cravings, weight gain, and the urge to hibernate. This change in moods happens anywhere with a lack of sunshine during the winter. Combine this change with the post-holiday letdown and winter can feel like a real drag.

The further north you live, the greater the risk of the winter blues, or ‘seasonal affective disorder’ (SAD). SAD is believed to occur because of a lack of sunlight, alterations in the body’s internal clock, and a disturbance in melatonin and serotonin production. (Melatonin helps regulate our sleep/awake cycle. The disruption makes us feel sleepy and lethargic in the winter.

Serotonin is a brain chemical that helps maintain a positive mood. Sunlight stimulates its production.)

As I look out my window, the pond is frozen and bleak, along with the surrounding fields. I live in a rural area and am often drawn to think about the ancestors of this land for inspiration. They are the Anishnabek (the Odawa, Bodewadomi and Ojibwa, or collectively the Three Fires). I marvel at how their strength, endurance and knowledge of the natural world allowed them to survive this difficult time of year. They worked year-round to prepare for winter, preserving food, tanning hides, building warm winter housing and creating a winter camp that protected them from harsh weather. The pace of their lives slowed to match the short days. They often took their cues from their animal relatives in the world around them.

Unfortunately, our fast-paced world doesn’t allow us to hibernate like our four-legged relatives, nor can we hunker down for days like our indigenous ancestors. So, if you aren’t able to head to a warm, sunny place once the holiday festivities are over, read on for ideas on how to make the best of winter.

This seasonal change we experience is believed to be a connection to our ancestral roots. It allowed our ancestors to slow down to conserve energy when food was more limited. It also allowed rest and renewal before the long busy summer. Though we now control our living environment through the harshest weather, this ancient survival mechanism still strongly affects our lives. As the days shorten, our metabolism slows and our carbohydrate cravings increase, causing winter weight gain. So, whether you just feel the urge to slow down in the winter or you have trouble keeping the weight off, how do you make the long winter more bearable?

This question reminds me again of the ancestors of this place and what they did to survive this cold, dark time of year. Here are a few thoughts:

Slow down, but don’t hibernate—In the winter we often stop many of our warm weather physical activities. Our ancestors didn’t do that. They still did things like hauling water and firewood. Though you many not need to do daily outdoor chores, you can find ways to stay active during the winter.

Get natural daylight every day. The Anishnabek knew this as they continued their daily outdoor activities. In addition, they often held winter games and tournaments. These winter games and tournaments helped maintain a sense of community and got everyone outdoors for fresh air, daylight, and physical activity.

Though you may not have the opportunity to compete in a Snow Snake Tournament (a winter sport played by many of the Native American Tribes in the Midwest), you can take up outdoor activities with a connection to northern indigenous ancestors, like snowshoeing and cross-country skiing. Long used for winter travel, they are now recreational activities in areas with snow. Many parks and natural areas have trails, so check out what’s available in your area. Spending time in nature raises your serotonin level too!

When you can’t get outdoors, still get some daylight. Sit by a window whenever possible during the day—morning is best. Even if there are clouds, the daylight will stimulate brain chemicals to help you feel more awake and energetic.

It may be helpful to use a sun lamp that mimics natural sunlight. It helps to balance your sleep/ awake cycle. Use a light made for this specific purpose, which gives off at least 10,000 lux of light. If you are considering one, talk with your healthcare provider for recommendations.

Take it indoors—Moderate physical activity can mitigate winter weight gain. It’s also a great way to elevate your mood, by raising serotonin and stimulating other feel good chemicals in your body. Look for an indoor facility that offers physical activities. Here are a few ideas to keep you active and warm during winter exercise:

Join a gym or check out local schools and colleges with facilities open to the general public, like gyms, pools, or hallways for walking.

Create your own gym. You don’t need lots of space or fancy equipment to exercise at home. Check out exercise DVD’s and internet sites, like YouTube, to create your own exercise routine. Personal trampolines or walking machines are inexpensive and allow healthy, indoor activity in a small space.

Take the stairs! Thanks to the effects of gravity, walking stairs burn more calories than walking on a level surface. So, take them whenever you can. If you have stairs at home, put on some music and walk your staircase for 10–15 minutes, several times a day. You’ll be surprised how it energizes you!

Take the time to rest and regenerate—The ancestors saw winter as a time of rest and renewal. They scaled back their activities and lived in harmony with the natural flow of time. They often gathered around a fire and told stories on long winter nights. Make sure you take the time to do the same; watch uplifting movies, or read books.

Get some energy therapy or a massage. I practice an energy therapy taught by Healing in America in the U.S. and the Healing Trust in England. It allows for deep relaxation, promotes restful sleep, and activates the body’s self-healing mechanisms. To find a practitioner go to: www.healinginamerica.org (US) or www.thehealingtrust.org. uk (Europe).

Get back to your roots—Who were your ancestors or the ancestors of the place you live? What were their winter traditions? Explore them. Visit a local museum or historical society, connect with local elders for their stories, or search the internet for information on how they spent their winters. Find local festivals and activities that follow ancestral traditions. It’s a great way to pass short winter days!

Eat for the season—Eat healthy local winter foods. For carbohydrate cravings, try crops like sweet potatoes and squash. Kale is a super food often available in winter. Try preserved or frozen low-sugar summer fruits and fresh citrus fruits in season. They can help satisfy cravings without promoting weight gain. Balance them with lean protein and healthy fats for the sustained energy needed for winter activities.

These are just a few ways to keep your spirits bright during the long post-holiday winter. By getting exposure to daylight, keeping active, eating right and taking care of yourself you can often move through the winter blues with ease. Remember, in January the days begin to grow longer. Spring is coming! ✦

NOTE: This article is for informational purposes, and should not be construed as medical advice. Consult your healthcare provider before starting a new physical activity routine. If your winter blues worsen, if you’re having trouble maintaining your daily routine, or you find that you can’t cope with winter mood changes, seek the advice of a healthcare provider.

Laurie De Decker is a nurse, energy healing practitioner, trainer, healthcare contractor, researcher and medical writer/editor. She has been involved in healthcare for most of her adult life and has been a Registered Nurse for more than 28 years, focusing on holistic nursing for the past six years. She is a certified practitioner and trainer in the Healing in America method of energy therapy, which comes from England, where it is practiced alongside allopathic medicine. She is also a member of the American Holistic Nurses Association. laurie@healinginamerica-midwest.org.