How often do you find yourself feeling more tired or sluggish than usual during the winter season? And how often do you think it's just a product of laziness, that you should find a way to combat your body's urge to relax?
The idea of actually giving our body the time and rest that it needs has become such a foreign concept, but it's one that is so essential and crucial to our wellbeing. Winter literally gives us that time - the short days, colder weather, and bare scenery make it the perfect time to focus more on ourselves - on what's inside - rather than what's going on in the outside world.
A lot of it simply comes down to the way our bodies work. First, there's the concept of our biological clocks, and more specifically, our circadian rhythm. This part of the body is mainly controlled by the pineal gland, located deep within the brain, right above the optic (eye) nerve. It's what puts us on the typical schedule of sleeping at night and being awake and active during the day. When there is less light - such as during the winter months - the pineal gland produces more melatonin, and more melatonin makes us get drowsy and sleepy. It's our bodies own, natural way of telling us that it's ok slow down and to rest. How cool is that?!
The second part involves the autonomic (self-regulated) portion of our peripheral nervous system. There are two parts to the autonomic system - the sympathetic and parasympathetic. The sympathetic part kicks in when we are introduced to any type of stressor, and it is often recognized as our "fight or flight" response. The parasympathetic part is at the other end of the spectrum, taking care of the "rest and digest" part of our lives. When we are constantly on the go and overexerting ourselves mentally, physically, and emotionally, our sympathetic system gets overtaxed, which has a direct affect on our adrenal glands (think: adrenaline).
Overstimulation of the adrenals can lead a whole
host of issues, ranging from fatigue and burnout to severe health
complications. This is why it is so
crucial that we make sure to tap into our parasympathetic nervous systems every
once in a while – to truly “rest and digest” and give our bodies a break.
So what are some ways that we can slow down and
take it easy in order to rest, digest, and restore ourselves this winter? For
starters, the simple act of just taking the time to relax each day – even for
just a few minutes – can give your body the reprieve it needs. You can use this
time to meditate, read, stretch, talk a walk – whatever it is that gives you
peace of mind.
Another (and possibly bit harder) step to take is
to limit the amount of caffeine you are consuming. Studies show that caffeine
has a similar effect on our adrenal glands as stress, causing them to work hard
and become easily exhausted. Other not so desirable effects include increased blood pressure, blood sugar swings, and gastrointestinal problems. Now of
course most things are fine in moderation - a small amount of caffeine every once in a
while can be just the boost you need! But think about the amount of caffeine we
ingest regularly – Americans alone consume over 4 million cups of coffee every day. So maybe reach for some green
tea instead of coffee next time you need a pick-me-up – it’s warming and full
of antioxidants, but still gives you a small dose of caffeine to keep you going
without being nearly as taxing on your body as coffee can be.
Lastly, try to keep an eye on what you eat. Winter
is often associated with the holidays, which in turn is associated with lots of
heavy, rich food, which can leave you feeling weighted down and tired. Seeing
as the winter season itself leaves you feeling this way, the last thing you
want is for what you eat to exacerbate it! So if you’re craving something
filling, go for items such as hearty soups, root vegetables, and whole grains.
Rich, deep spices like cumin, ginger, and cinnamon can add a subtle warmth to
most any dish and tend to go well with many winter foods. Avoid salads and cold
foods as much as possible, as it will only leave you feeling cold, as well –
not ideal in winter!
If you remember one thing above all else, remember to
listen to your body. And while we
should heed this advice year round, it is of utmost importance in the winter
when the days are particularly cold and short. Give your body the break that it
both needs and deserves – you’ll likely find that you will endure the season
not only feeling better, but with more energy and vitality as well!
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