*This post is in partnership with Pascoe Canada.
As the weather changes and we head into the cooler months, many may experience changes in their mood. The days are shorter and we are receiving less sunlight here in North America. These winter blues can be quite common as approximately 6% of North Americans experience some sort of mood change as the weather changes. This can be quite draining for many. Some may feel that they want to just curl up in a cozy blanket. Others may not have the energy to join in social activities as they did in the summer months.
The lack of sunshine is one of the main drivers of mood imbalances as we receive less natural vitamin D which can lead to a deficiency. The sun is important to keep the hypothalamus working properly and to ensure the circadian rhythms are also functioning. When the circadian rhythms are imbalanced, this can throw off melatonin and serotonin production.
When melatonin is thrown off and is increased, it can cause a person to feel lethargic. When serotonin levels are decreased, it can be associated with depressive feelings.
Symptoms that individuals may experience with a decrease in sunlight can include a decrease in energy, difficulty falling asleep, lack of motivation, mood disorders and appetite changes. Common cravings can include carbohydrates and refined sugar as the body is craving energy. It is important to focus on healthy whole food sources of carbohydrates which will help balance hormones and natural sources of sugar such as fruit and raw honey to fuel the cells.
Here are a few ways to assist the body with the change of season:
Exercise:
Science has shown that regular exercise can help support mood disorders. It can also support good gut health, the immune system and restful sleep. It may be hard to be motivated in the darker and cooler months, especially if you are not feeling as energetic or your mood is off. Workouts do not always need to be strenuous. Taking a short walk or doing a 20-minute pilates workout can make such a difference for our health. Take baby steps and gradually increase your workouts.
Light Therapy:
Light therapy (phototherapy boxes) is a very common tool used to help with mood imbalances in the winter.
According to the Mayo Clinic. The light from the therapy boxes is significantly brighter than that of regular light bulbs and is provided in different wavelengths. An individual would sit in front of the light for approximately 20 to 30 minutes each day in the morning. By doing this, it helps to create chemical changes within the brain to support a healthy mood.
Focus on whole foods:
A healthy diet can improve sleep, mood, immune health and decreases inflammation in the body. Focus on consuming foods that are minimally processed such as organic grass-fed meats, a variety of fruits and vegetables and healthy fats.
Talk to someone
Share how you are feeling with someone you trust or a therapist. The winter months can be challenging for many and it can be helpful to express how you are feeling.
It can also be helpful to find activities that bring you joy. Find a friend to join you and schedule it in your calendar so you are motivated to attend each week. Social activities have been shown to have a positive impact on mental health. This is a great opportunity to bundle up in the winter and head outside to get fresh air and natural vitamin D from the sun while chatting with a friend.
If the weather does not permit outdoor activities, consider going to a friend’s home, or having a Zoom call.
Get regular sunlight & Natural Vitamin D
The sun is incredible for providing our bodies with Vitamin D. Unfortunately, many North Americans are lacking adequate levels. There is emerging research showing how Vitamin D affects both how much sleep we get and how well we sleep. A recent study found Vitamin D deficiency linked to short sleep duration.
Sunlight is the number one source of Vitamin D. The body produces its own Vitamin D, in response to exposure to sunlight. You can also add Vitamin D through foods—fatty fish and fish oils, and egg yolks.
Consider having your vitamin D levels checked. Vitamin D can decrease for many in the winter months. Ensure that you are still heading outdoors and getting natural sunlight even in the winter. The fresh air will also help with energy, mental clarity, and overall health.
Pascoe Canada’s Herbal Supplement Neurapas Balance:
Stress is a natural part of life. We all go through challenging times. We also live in a society that glorifies “busyness” and this can lead to both physical and mental health issues.
Pascoe Canada’s herbal product, Neurapas Balance, helps to naturally balance the mood. It is made with a herbal combination of dry extract passionflower, valerian root, and St. John’s wort.
Passionflower:
Passionflower is also known as Passiflora incarnata or passiflora incarnata L. This plant is a beautiful flower that is known for its sedative and calming effects. It helps to quiet the mind and bring one back into the present by relaxing the central nervous system (CNS). This can make it helpful for stress, restlessness, nervousness and having trouble sleeping.
Valerian root:
Valerian root is also known as Valeriana officinalis. It is a herb and flower used historically to help with stress, restlessness, pain and trouble falling asleep. Valerian root is known as a nervine hypnotic which means that it is a sedative and relaxing to the CNS. This makes it helpful for many different neurological disorders including restlessness, nervousness, mood balance, and stress.
St. John’s Wort:
St. John’s Wort is a herbal mood balancer without adverse effects or reliance. It has been shown to have benefits in major mood imbalances based on clinical trials. Beyond its mood balancing impacts, St. John’s Wort has many other beneficial impacts on the body that could support mood and overall health.
What I love most about Neurapas Balance, is that it doesn’t have the potential to become habit-forming and there is no hang-over effect. Neurapas is also safe for children 6 years and older.
Find Pascoe Canada’s Neurapas Balance by clicking here.
FINAL THOUGHTS
Seasonal changes and a lack of sunlight can be frustrating and can hold you back from living your life.
Along with proper nutrition and lifestyle, Pascoe Canada’s herbal supplements can be excellent supporting tools to help you and your family manage mood imbalances, restlessness, sleep and stress especially during these unforeseen times.
To learn more about Pascoe Canada’s products, visit their website here: https://www.pascoe.ca/
Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation starter with your physician at your next appointment.