Beat The Winter Blues with Bauerfeind

Short days, cold weather, and less exercise can lead to lower energy levels and a worse overall mood. To make matters worse, winter can also lead to joint pain and muscle stiffness. If you’re experiencing a case of the winter blues, here’s how to get rid of it!

Enjoy the little things

The first step to beat the winter blues is to make sure you take some time for self-care. Do a few yoga stretches, go for a walk, take a relaxing bath, read a book, or meet your friends. Any activity that boosts your mood and benefits you mentally or physically is great!

Get in the sun when you can

Sunlight boosts serotonin, helps synthesise vitamin D, and adjusts your circadian rhythm. So do your best to get out and about as much as possible! Work part of your day in the backyard, take a quick walk on your break, or eat your lunch outdoors. 15 minutes of sunlight daily is all you need. 

Note: Morning sunlight is better than afternoon sunlight. Sun exposure around the time you wake up will adjust your circadian rhythm and stabilise your energy levels. Just ensure you wear sunscreen if you’re outdoors after 10 a.m.!

Stay nice and warm 

When you’re cold, circulation slows, and muscles stiffen. Ensure you’re fully bundled up when going out—and when you do, focus on fewer layers and better fabrics. Usually, a thick woollen sweater and an outer layer that protects against the wind are all you need. If you want to take it a step further, try thermals or compression garments. The former is highly effective at trapping body heat, and the latter boosts circulation, warming you up.

Additionally, keep your home at a minimum of 18 degrees. 

Get active!

LumboTrain Back Support 

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The great thing about physical activity is that it comes in many forms, and you can do it pretty much anywhere. 

If you don’t feel like heading to the gym after work, or the weather is too miserable for a jog, or your class or game got cancelled, you can find a substitute activity. 

• Get some dumbbells for at-home weight training.
• Try HIIT for heart-pumping cardio (minimal space and equipment required!).
• Run some drills in your backyard or do some agility work with exercises like toe taps and lateral step-overs to keep your skills sharp.
• Follow along with a yoga video to boost your mood and flexibility.

And if you need some inspiration, we have a ton of workout blogs on rehabilitative and fitness-focused exercises. 

 

Support your workouts

Performance Range 

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If your joints are feeling a bit creaky or your muscles are a little stiff, use compression! Compression supports, socks, and sleeves boost circulation and muscle activation, resulting in: 

• Slower rate of muscle fatigue, helping you work harder for longer.
• Reduced risk of injuries like shin splints, tendonitis, and sprains.
• Quicker recovery and reduced Delayed Onset Muscle Soreness (DOMS).
• Joint and muscle pain relief, whether it stems from a mild injury or the winter chill.

What’s the Difference Between Sports and Medical Compression? 

What are the Benefits of Sports Compression Socks?

 

Eat right to beat the winter blues

A good diet is key to energy levels and motivation. That doesn’t mean you have to put aside foods like potato bakes and pasta -  after all, carbs can boost serotonin levels. However, you should aim to find a good balance between complex and refined carbs and between carbs and proteins, fats, and vitamins.

1. Get enough dietary vitamin D from fish, liver, fortified milk, and mushrooms. 
2. 10-25% of your calories should come from protein (if you do a lot of moderate to high intensity exercise, you’ll need to eat on the higher end of this range). 
3. Eat plenty of fruits and vegetables, which can improve your mood, energy, and overall health.
4. Make sure your carb intake includes complex carbs full of fibre and starches. Beans, potatoes, and lentils are great options.
5. Add some pomegranate, garlic, cayenne pepper, beets, tomatoes, or turmeric to your dishes. These foods have high amounts of antioxidants, nitrates, or angiotensin-converting enzymes, which reduce inflammation and improve vein function, thus improving your overall circulation.
6. Sweet treats are great for a quick serotonin boost, just be sure to eat them in moderation. 

Winter blues vs SAD

It is normal to feel a little more tired and moody and crave comfort foods in colder weather. However, if these start feeling too extreme, it may indicate Seasonal Affective Disorder. Common symptoms of SAD include:

• Oversleeping and trouble getting up.
• Difficulty concentrating.
• Weight gain, substantial appetite changes, and intense cravings for carbs and sugar. 
• Losing interest in activities you usually love.

Seasonal Affective Disorder affects around 35% of Australians. See specialist advice if you’re not feeling like yourself and the usual mood-boosting strategies like exercise, sunlight, and creature comforts aren’t helping.

To sum up

If you’re feeling the winter blues, there are steps you can take to beat them! Eat a balanced diet, stay active, get enough sunlight, and support your circulation with compression. If you feel that none of these methods are helping to boost your mood or energy, seek specialist advice.

 

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