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Woman outside blowing snow out of cupped hands - take care of yourself and beat the winter blues

Do Something Nice for Yourself to Beat the Winter Blues

The cold, gloom and darkness of our Canadian wintertime is often a recipe for feeling low. Compound that with the fact that the pandemic is still part of our lives, and it is shaping to be another tough season of the winter blues. Taking care of yourself and doing simple things to stay mentally and physically healthier this winter is more important than ever.

Feed Your Body Well

It can be tempting to dive into snacks and comfort foods when the winter blues hit. Ultimately, these don’t do anything to help your mood or your body. Instead, look for higher nutrient values with protein, vitamins, and minerals. Vitamins B12 and D are particularly important, as well as folic acid, potassium, and magnesium, all of which help support your mood. Complex carbohydrates will leave you feeling satisfied and give your body the energy it needs to stay warm and active even when it’s freezing cold outside.

Get Your Beauty Sleep

Your body’s natural tendency to feel sleepy when it’s dark and more awake in the daylight is thrown off in the winter when we spend so much time in artificial light. As a result, some people have trouble sleeping well in winter. But sleep is an important time for your body to carry out the repair and restoration it needs. Do the things to increase your chances for a better night’s sleep. Establish a bedtime routine, avoid caffeine and other stimulants in the hours before bed, limit your screen time in the evening, and make your bedroom a quiet, dark space where you can feel cozy and warm. Getting a full night of sleep will help you wake up feeling better rested and more alert throughout the day.

Got Out and Get Moving

Think it’s too cold to go outside? The key is to dress appropriately and keep moving! Go for a fast-paced walk, and soon, you’ll be unzipping your jacket and peeling off your scarf to cool down. Exercise benefits you in multiple ways. It reduces stress, releases endorphins and promotes the production of serotonin. Just being outside provides similar benefits and promotes a sense of well-being. A low-impact activity like walking can help stretch and strengthen your core and pelvic muscles to keep your pelvic floor in shape.

Practice Mindfulness

Looking out the window at another cold, snowy day can be enough to send some people into a downward spiral of negativity. Before that happens, take a few minutes out of each day to practice mindfulness. Being present and reflecting on things that bring you joy allows you to focus on the things that matter most and puts everything else into perspective. Mindfulness can help you prepare to start your day, wind down at the end of it, or help get you through stressful periods throughout the day.

Take Care of Yourself

When you’re feeling a little down and out, doing something nice for yourself is a great way to raise your spirits. Something as simple as a warm bubble bath, a massage, a fancy facial treatment, or simply taking some quiet time for self-reflection can help. What recent accomplishments are you most proud of? What are you most thankful for? Reflecting on the aspects of your lifestyle that are not adding to your enjoyment of life and planning to change them can also have dramatic effects.

While many people struggle to keep their spirits up during the winter, you don’t have to. Any of these activities can have a positive effect on your mood. We would be remiss not to remind you that they also positively affect your physical health, including your pelvic health. Taking the time to do some nice things for yourself can help you get through the cold and dark of winter and even get you on a path to improve your life all year round.

We are core and pelvic health specialists. Many physical activities have a positive and lasting effect on pelvic health and core strength. If these are areas of concern for you, and you experience symptoms of dysfunction such as bladder leaks, reduced sexual sensation, core weakness, chronic back pain or constipation, we may be able to help. Book a consultation to learn more about our non-invasive treatments for pelvic and core dysfunction.


  1. uhttps://www.healthline.com/health/food-tips-help-ease-winter-blues
  2. https://aasm.org/aasm-sleep-problems-and-depression-are-common-signs-of-seasonal-affective-disorder
  3. https://www.apa.org/topics/exercise-fitness/stress
  4. https://news.harvard.edu/gazette/story/2018/04/less-stress-clearer-thoughts-with-mindfulness-meditation

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