There’s a reason some animals hibernate through the winter, waking when springtime brings sunshine and warmth. They’re conserving energy and resources to survive tough winters. It’s too bad that humans don’t have that option—instead we have to endure the shorter days, longer nights and colder temps. No wonder we feel lethargic and unmotivated when the mercury dips. But all is not lost—we’re smarter than the average bear (see what we did there?). We’ve got seven natural ways to boost your energy while you’re waiting for the return of spring.
Why Does Winter Sap Our Energy?
First things first: There’s actual science to the seasonal blahs some people feel in the winter months.
Wintertime tiredness and overall lack of energy can affect anyone, but it’s more common in the northern hemisphere, where the shorter days of winter also go along with overcast skies, cold temperatures and snow.
For some people, the effects of winter even bring about the onset of a condition known as Seasonal Affective Disorder (otherwise known as SAD). It’s just as it sounds: a considerable drop in mood related to the season. It can happen in the summer for certain people, too, but most of the time it’s equated with winter. But even for those who don’t suffer from SAD, winter conditions can trigger changes in our biorhythms and metabolism that affect mood, energy levels and overall health.
Sunlight plays an important role in human biology. It triggers changes in skin cells to produce vitamin D—an essential vitamin that plays a key role in bone health, blood pressure, immune system function and even mental health—and it also affects the activity of the brain’s pineal gland. This tiny gland uses the “feel good” hormone serotonin to produce melatonin, regulating cycles of sleep and waking.
When days are shorter and darker (and colder, so people spend less time outside), the pineal gland produces more melatonin, which can cause daytime sleepiness and a feeling of fatigue. Higher melatonin levels also mean less serotonin, which can cause sadness, lack of motivation and anxiety.
While these changes are a natural response to the season, that doesn’t mean you can’t do anything about it.
Consume Cannabis
Cannabis is known for its relaxing and calming properties, but many strains also provide a much-needed energy boost. Stimulating sativa-dominant cannabis strains can improve concentration, focus and energy, whether you consume them by smoking, vaping or as slower-acting edibles. Here are a few to try:
Harle-Tsu has an earthy, woody aroma. Harle-Tsu’s CBD-heavy content makes it ideal for producing concentrates; less frequently, it’s available in flower form. Lower THC levels mean that it is used more frequently for health reasons than recreational ones. Harle-Tsu promotes relaxation, eases muscle tension and can help with focus, making it great for productivity.
Durban Poison is known as the “espresso of cannabis strains.” Durban Poison contains high levels of a cannabinoid called THCV, contributing to the strong euphoria it produces. Its sativa heritage is evident in the lack of body effects, helping to keep mental focus. With the boost it gives to the mind, mood and energy levels, it is a good strain to try in the winter.
Blue Dream appeals to many types of consumers, with the experience of calming elation coupled with a nice body buzz. Blue Dream pairs a fruity smell and sweet berry flavor with an underlying herbal, pungent smell. Its flowers are usually hairy and sticky, because of an abundance of terpenes and a respectably high THC content, ranging from 15% to 25%.
Drink More Water
Downing a couple of glasses of water is an easy way to get a quick energy boost. Although dehydration is often associated with hot summer temperatures, staying hydrated during the winter is important too.
Cold outdoor air and hot dry air from your furnace can dry out the throat and nasal passages. Drinking more water can boost alertness and energy levels, and help to keep joints and membranes lubricated. Drinking plenty of water can also protect the skin from cracking and help the body fight off colds and flu.
Tip: If you find drinking water difficult, try flavored sparkling waters or add a twist of lemon to your morning glass to keep it interesting.
Try Cold Water Therapy
Although winter’s frosty temperatures may leave you craving warmth, a cold shower—or a quick cold rinse after your hot shower—can boost energy and concentration. The brief shock of cold water (below 70F) jumpstarts the metabolism and releases endorphins, which are powerful hormones that increase positive, optimistic feelings. Some research also shows that taking a cold shower two or three times a week can also improve symptoms of depression. Cold therapy, as this practice is sometimes called, also has proven benefits for both the immune and sympathetic nervous systems.
Tip: Take a regular hot shower and for the last two minutes blast the cold water – you will feel it less and still get the same benefits.
Laugh More
Laughter might be the best medicine for winter’s down days (you probably knew we were going to say that). Some studies indicate that laughing can raise the heart rate and feed more oxygen to the brain and tissues, which is similar to the effects of exercise. Natural, unforced laughter can also contribute to better sleep and improve immunity.
To get more laughter into your life, watch a funny movie or a favorite TV comedy, make plans to hang out with your funniest friend or consider listening to a audiobook or podcast recommended under humor.
Start the Day with Meditation
A morning meditation practice can help to relieve anxiety and low-level depression and set the tone for a calmer, more centered day. Meditation can be as simple as sitting quietly for a few minutes, observing your breathing and thoughts, or you can check out one of the many apps out there (like Headspace and Calm) to provide support with guided meditations, intentions and other information about starting and keeping a daily meditation routine.
Tip: Don’t pressure yourself. Start by doing two minutes of deep breathing when you first wake up in the morning. Increase a little each week and soon you’ll find you’re at ten minutes before you even put your feet on the floor.
Take Vitamin D
Vitamin D is called the “sunshine vitamin” for a good reason, and taking a D supplement can help boost energy and concentration during dark winter days. It is also known to lower inflammation levels.
Aim for a quality supplement that supplies about 1,000 to 2,000 mg of Vitamin D3 daily. Consider adding more Vitamin D rich foods to your diet, too. Eggs, oily fish like salmon and mackerel, and mushrooms are among the best sources. Vitamin D-fortified foods like dairy products, orange juice and cereals can also boost your intake.
Tip: Take lunch break outside on sunny days to expose your skin to the sun (natural vitamin D!).
Add Omega-3 Fatty Acids
Some research suggests that people tend to consume fewer omega-3 fatty acids in winter, and that can contribute to low energy and depressive mood. These essential fatty acids have multiple benefits for the heart, eyes and other organs, but they can also help to fight fatigue and depression. One of the easiest natural ways to boost your energy is taking a high-quality supplement if your diet doesn’t include plenty of natural sources like olive or flaxseed oil, fish and nuts.
Tip: Eat foods high in omega 3 salmon, sardines, herring, and oysters. Flax seeds, chia seeds, and walnuts are also good sources.
