Body and mind’s care in winter

Winter is a gift from nature, a quiet time that teaches us to slow down. When the cold wind is blowing outside, sitting under a warm blanket with a cup of hot chocolate in hand and sinking into a favorite book—such winter days can be priceless moments in our lives.
Don’t see winter as just a cold season, but take it as an opportunity to take care of yourself. Put on your favorite woolen socks, sit on a comfortable sofa or bed. Maybe everything is covered in fog outside the window, but a warm and cozy atmosphere has been created around you. During this time, you will have the opportunity to get to know yourself better, find time to rediscover your creativity.
This time of winter does not only bring suffering or sadness, but also gives you the opportunity to experience the small moments of happiness in your life. So enjoy the winter days and make each day more colorful by taking care of yourself.

What is winter blue and why does it happen?
Although winter is a season of tranquility, this time brings mental and physical challenges for many. Shorter days, less sunlight, and colder weather can often make us feel depressed. The most common of these is the winter blues. This is another name for Seasonal Affective Disorder (SAD), which causes mood swings along with changes in weather.
Less sunlight in winter reduces the amount of serotonin in the brain, which helps control our mood. At the same time, excessive secretion of melatonin makes us tired and sleepy. Many people lose activity due to cold weather, which increases mental stress.
Winter blues are usually more severe in cold countries like Northern Europe, Canada, and Russia. However, its mild effects are also seen in temperate regions like Bangladesh. Winter blues can occur in those who spend most of the day indoors or do not get enough sunlight. It usually starts in late November and is more severe in January or February. However, this problem can be solved with the right habits and awareness.

What should be the winter diet? How to take care of mental health?
In winter, the amount of serotonin in the brain decreases due to less sunlight. Serotonin regulates our mood, sleep and mental well-being, so its deficiency is very important. Diet can play a major role in filling this deficiency. Certain foods help in the production of serotonin and help keep the mind stimulated by reducing stress during winter.

• Foods rich in tryptophan and serotonin production
  An amino acid called tryptophan plays a very important role in the production of serotonin. It reaches the brain and is converted into serotonin. Eating foods rich in tryptophan such as eggs, fish, nuts, various seeds and dark chocolate in winter increases the level of serotonin release in the brain. Egg yolks are also rich in tryptophan and omega-3 fatty acids, which increase serotonin production. Fish like salmon and sardines also fill up vitamin D deficiency.
  Nuts or seeds such as almonds, walnuts, chia seeds or flax seeds can be taken as winter snacks. They not only help release serotonin, but also provide instant energy. In addition, dark chocolate is another source of increased serotonin, which is very effective in improving mood and reducing stress.
• Vitamin D
  According to guidelines from the National Institutes of Health (NIH) and other nutrition agencies, both adult men and women need 600 IU (15 micrograms) of vitamin D per day. Over 70 years of age the requirement increases to 800 IU (20 micrograms). It plays an important role in keeping bones strong, immune system active and mental health balanced. However, the requirement of vitamin D may increase in women in certain conditions.
  While seafood such as salmon, mackerel, herring and anchovies are excellent sources of vitamin D, they are not always readily available or affordable.
  Among the sources of vitamin D readily available in countries like Bangladesh are egg yolk (44 IU per egg), fortified milk (100 IU per glass), fortified soy milk or orange juice (100-140 IU per glass) and sunlight to produce vitamin D naturally. Additionally, mushrooms exposed to sunlight (200-400 IU per 100 g) are an effective plant-based alternative. Adding these readily available sources to your regular diet will make it easier to make up for vitamin D deficiency.
• Seasonal fruits and vegetables: provide vitamins and antioxidants
  Seasonal fruits and vegetables like oranges, carrots, turnips, apples and spinach are available in winter. These foods are rich in vitamin C, vitamin B6 and magnesium, which help in the production of serotonin. For example carrots and turnips when used in salads or soups are not only nutritious but also refreshing. Similarly, magnesium present in spinach plays an effective role in reducing stress.
  Seasonal fruits such as oranges, papayas and apples provide vitamin C as well as natural sugars, which provide an instant energy boost. Eating a seasonal fruit or a piece of fruit with a hot drink for breakfast can be positive for the whole day.
• Warm food and drinks
  In cold weather, warm food and drinks keep the body warm as well as calm the mind. Hot soup, ginger tea or turmeric milk are some of the foods that are very comforting in winter. Ginger tea or spicy tea can be a good way to start a winter morning, reducing mental fatigue. Drinking turmeric milk mixed with a pinch of cinnamon before going to bed at night not only keeps the body warm but also helps you sleep better.
  Adding lemon juice and pepper to vegetable or chicken soup provides vitamin C and keeps the brain stimulated. Winter soup is not only a delicious dish, but also helps to boost the body’s immune system.
• Foods rich in probiotics: the gut-brain connection
  95% of our body’s serotonin is produced in the gut. Good gut health leads to good mental health—it’s a proven fact. Foods rich in probiotics increase serotonin secretion by balancing gut bacteria. In winter, probiotic-rich foods such as sour yogurt, homemade pickles, and kimchi ensure gut health.
  Including a bowl of sour yogurt with lunch or kimchi as a snack improves bowel function. Similarly, laban (sour yogurt syrup) can be a light and nutritious alternative. Using homemade pickles will add new flavor to salads or sandwiches.

The connection between exercise and mental health
Exercise can sometimes seem difficult in the cold weather during winter. Many people feel sluggish, which affects their physical and mental health.
Exercise is one of the most effective ways to overcome winter sluggishness and maintain good mental health. Exercise releases a hormone called endorphin in the body, which keeps us happy and cheerful. It reduces depression as well as increases the body’s energy.

• Walk in the morning sunlight
  Morning sunlight is very effective in filling vitamin D deficiency. Walking for 15-20 minutes early in the day increases the release of serotonin in the brain, which eliminates depression. At the same time, it improves bone health and helps the body adapt to the cold.
  Walk for at least 20 minutes every morning. It not only increases the performance of the body, but also keeps the mind fresh. If you do not feel like walking alone, take it with a friend or family member. You can listen to podcasts or your favorite songs while walking.
• Indoor exercise
  If you don’t feel comfortable exercising outside, you can do simple exercises at home. Yoga, stretching and light cardio like jumping jacks or climbing stairs are enough to keep the body active during winter. It improves blood circulation and relieves the body from winter lethargy.
  Start exercising by watching 10-15 minutes of yoga videos from YouTube or fitness apps. Do 5 minutes of stretching every morning. This will prepare your body for the whole day. You can also start light weight exercises using weightlifting or resistance bands.
• Exercise does not have to be difficult
  Exercise does not just mean going to the gym or running. Some fun physical activities like gardening, playing games with the family or keeping the body active in daily routines help keep the mind and body healthy during winter.
  Plan to plant winter flowering plants on the roof or in the yard. Make it a fun activity for the whole family. You can organize light games or rope jumping competitions around the house with the kids. You can also try fun fitness activities like dancing or Zumba indoors in the winter.

Strategies to Maintain a Positive Mindset
These habits improve mental health as well as create a positive attitude towards life:

• Writing Habit: Easy Ways to Mental Well-Being
  The habit of writing can be an effective way to organize your thoughts and relieve stress. It helps control emotions and creates a positive outlook. Writing down three positive events that happened that day in a notebook every night awakens a sense of gratitude and keeps your mind cheerful. Making plans for the next day also makes time management easier and increases mental preparation. In addition, writing down thoughts to lighten your burdened mind reduces stress and helps you find solutions to problems.
• The power of maintaining relationships and spending time
  Spending time with family and friends plays an important role in improving mental health. It eliminates loneliness and brings a sense of joy and support in life. A meetup can be organized every week, such as cooking together, watching a movie or chatting. Regular video calls or messages with distant loved ones strengthen relationships and bring peace of mind. In addition, hobbies like gardening, decorating the house, or playing games with your family can deepen your relationships and increase your mental happiness.
• Creative work and improving mental health
  Learning something new or developing new habits during winter is very effective in increasing mental stimulation and eliminating boredom. Cold weather creates a focused environment for learning, which increases creativity and has a positive effect on self-confidence. Acquiring new skills develops the brain, which brings peace of mind. Reading books, crafts, or trying new cooking recipes—these not only keep the brain active, but also make winter days creative and energetic.
  It is possible to gain new knowledge and perspectives through reading books. Make a new book list and develop the habit of finishing one book every week. Activities like crafts, painting, or sketching can be a means of expressing emotions, which brings peace of mind. Trying new cooking recipes can take both health and creativity to a new level.
• Spending time with nature
  Spending time with nature and enjoying its beauty is very effective in improving mental health. Gardening or photography will bring you closer to nature through such creative activities. Planting trees or taking care of flowering plants not only beautifies the environment, but also brings peace of mind. You can plant winter flowering plants on the balcony for gardening, which will make the environment more colorful. Taking pictures of nature during the holidays and sharing them on social media provides an opportunity to express creativity. In addition, crafting or scrapbooking provides the joy of creating something new, which gives peace of mind.

Winter can be as challenging as it brings joy to our lives. However, we can make this season enjoyable through proper diet, exercise, positive mindset, and creative pursuits. Small positive changes every day will make our lives more vibrant.
Incorporate these habits into your lifestyle and make winter days comfortable and enjoyable.