Three Tips for Navigating the Winter Blues

The days are getting shorter

Ketchikan Wellness Coalition article with Janai Meyer, Karla Gelhar, and Brittany Pope.

Winter is here in Ketchikan, and we should start thinking about how we can take care of our mental and physical health through what can be a challenging season. Symptoms of the Winter Blues can include difficulty waking up, irritability, fatigue, craving carbs, sadness, low libido, and general apathy. So, what can you do to minimize the impacts of our dark winters? In today’s column, three professionals share ideas to help you beat the winter blues.

Be consistent with your Vitamin D intake

Vitamin D is more than just a sunshine vitamin. Vitamin D helps your body absorb calcium, keeps bones strong, and helps with immune function. There’s chatter that it may also help protect against certain cancers, muscular weakness and falling, and heart disease. Supporting your Vitamin D levels with food, sun, and supplements during the winter months can help your overall health, energy, and wellness.

There are two types of vitamin D: D2 and D3. Your skin produces vitamin D3 when you spend time in the sun (liquid sunshine doesn’t count — sorry, Ketchikanites). Good dietary sources of Vitamin D2 include: mushrooms, fatty fish (salmon!), milk or orange juice that’s been fortified with Vitamin D, eggs, and butter. If you are taking a supplement, make sure it is a D3 source, which is better at improving your vitamin D status. Ideal dose varies from person to person, so check with your health provider or Registered Dietitian. 

If you have questions, contact your health provider or reach out to me!
Janai Meyer RDN, LD, IBCLC