As the cold, dark weather approaches, many of us find our mood dipping, energy levels dropping, and sometimes, we feel a little more anxious or down than usual. For those navigating menopause, these feelings can be amplified due to the hormonal shifts already in motion. Anxiety and depression can feel heightened as our bodies work overtime to adjust, especially during colder months when sunlight exposure is limited. But there’s good news: with a few mindful changes to our daily routines, we can manage these wintertime blues and embrace this season with a renewed sense of wellness. Here are some healthy habits to try as we move through winter.
1. Prioritize Movement—Indoors and Out
Regular exercise is a natural mood booster, releasing endorphins and reducing anxiety. The shorter, darker days of winter can make it tempting to skip our routines, but this is when they matter most. Gentle exercises like yoga, walking, or even simple stretching are effective ways to stay active and keep our minds and bodies healthy.
• Outdoor Walks: If the weather permits, aim to get outside each day, even if it’s only for a short walk. Sunlight exposure, especially in the morning, helps regulate your circadian rhythm and serotonin levels, which are essential for mood stability.
• At-Home Workouts: Not up for braving the cold? Yoga, stretching, or using a resistance band are great ways to keep active indoors. There are countless free online classes tailored specifically to women in menopause—try a few to see what feels best for you.
2. Mindfulness Practices: Meditation and Breathing Exercises
One of the simplest ways to ease anxiety and improve mental clarity is through mindfulness practices like meditation and controlled breathing. These exercises don’t require any special equipment and can be done almost anywhere.
• Guided Meditation Apps: Try a free app or YouTube video with guided meditations tailored to menopause or anxiety. Just five minutes a day can make a difference, reducing stress and grounding you in the present.
• Deep Breathing: Set aside a few moments each day to focus on your breath. Inhale for four counts, hold for four, and exhale for four. This kind of exercise can reduce cortisol levels, helping to manage anxiety and even improve sleep.
3. Nourish Your Body with Mood-Boosting Foods
Nutrition plays a huge role in how we feel physically and mentally. During menopause, certain nutrients become even more important, as they can help stabilize mood and energy levels.
• Omega-3 Fatty Acids: Found in fish, chia seeds, and walnuts, omega-3s are known to boost mood and support brain health.
• Complex Carbs and Protein: A balance of protein with complex carbs (think oatmeal, sweet potatoes, and whole grains) helps regulate blood sugar and energy levels throughout the day, reducing mood swings.
• Hydration: Even in winter, staying hydrated is essential. Herbal teas are wonderful for this—they keep you warm and provide hydration without caffeine, which can sometimes worsen anxiety.
4. Prioritize Quality Sleep
Poor sleep is a common symptom of menopause and can intensify feelings of depression and anxiety. Winter’s longer nights make this a great time to work on improving sleep quality, which can help regulate mood.
• Create a Bedtime Routine: Try going to bed at the same time each night and limit screens an hour before bed. Instead, read a book, listen to soft music, or practice gentle stretching to help unwind.
• Supportive Supplements: Talk to your doctor about whether melatonin, magnesium, or herbal teas like chamomile could help promote relaxation and better sleep.
5. Stay Connected and Lean on Your Support Network
When the days are darker, and temperatures are colder, it’s easy to feel isolated, especially if menopause has left you feeling low-energy or anxious. Make an effort to stay connected to friends and loved ones, even if it’s virtual.
• Join a Support Group: Menopause can feel isolating, so connecting with others who understand what you’re going through can make a huge difference. Many groups meet online if in-person isn’t an option.
• Plan Regular Check-Ins: Schedule weekly phone or video chats with friends, family, or colleagues. Staying connected will help boost your mood and keep you from feeling alone in your experiences.
6. Consider Light Therapy
Seasonal Affective Disorder (SAD) is common during the winter and can worsen symptoms of depression. Light therapy, using a special lightbox that mimics natural sunlight, can help regulate mood and energy levels.
• Choose a Quality Light Box: Look for a lightbox that’s at least 10,000 lux and use it in the morning for about 20-30 minutes. Many people find it helps improve mood and combat fatigue during shorter, darker days.
The journey through menopause is unique for every woman, but these winter-friendly habits can be a strong foundation for supporting your mental and physical well-being. Remember, these changes don’t have to be overwhelming. Start small, find what works best for you, and don’t hesitate to reach out to healthcare providers for extra support if needed.
With a few mindful choices, it’s possible to ease anxiety and lift your spirits, turning winter from a season to endure into a time of self-care and renewal.
