Blue Monday: Tips for a healthy winter routine to help manage SAD
Blue Monday, the third Monday of January, is known as the saddest day of the year, driven by post-holiday blues, dreary weather, and unmet New Year's resolutions. To help combat these 'blues,' The Weather Network's Victoria Fenn Alvarado spoke with health expert Gina Livy about how to maintain our mental health during this gloomy time of year.
For over 30 years, Gina Livy, the founder of The Livy Method—a revolutionary, science-backed approach to sustainable weight loss—has helped motivate thousands of Canadians back into healthy routines.
It's common to lose motivation in the winter, but Livy suggests some simple yet effective tips to keep you on track.
“The days are shorter and darker, and you do have to switch up your routine, starting with your bedtime routine,” she says. “Maybe go to bed a little bit earlier, eat dinner a little bit earlier, and try to maintain routines like getting up and going for a walk.”
Seasonal affective disorder (SAD) is a type of seasonal depression that Canadians face mainly during fall/winter months due to reduced sunlight. While there’s nothing we can do about the shorter and grayer days, Livy suggests light therapy (phototherapy) can be one way to help combat the blues at home.
“I really like my [therapy] light lamp,” says Livy. “I sit in front of it for about anywhere from 10 to 30 minutes [per day].”
Example of a therapy light, also known as a SAD lamp. (File photo/The Weather Network)
When it comes to supplements, Livy says there are three basic ones to consider.
“Always check in with your doctor, but vitamin D for sure, because it gets darker so much earlier and you're not outside exposed to that sun, your vitamin D levels drop,” she explains. “That can make you feel really low energy. It also can signal weight gain as well. So taking your vitamin D, adding in an omega-3, and also magnesium, which is going to help with your nervous system and help you sleep at night.”
It's always important to check with your doctor before taking any supplements. (Graphic: The Weather Network/Canva)
According to Livy, the key to a healthy winter routine is to first assess your current situation and needs, then adopt a realistic approach.
“A lot of people think if they're harder on themselves or push themselves, they're more likely to do the things, but actually being really patient and kind and showing [themselves] grace is a better way to go.”
More tips on how to boost your mood on Blue Monday, below: