6 Healthy Habits to Get Rid of Winter Blues

If you’re like me right now, the winter blues have hit full force.  The snow here in Upstate, NY has been relentless this year and I am finding it harder and harder to want to look outside.  Most of my clients, like me, have been stuck indoors for most of the winter, and I’ve been trying to make sure to keep preaching “healthy habits” because they help get rid of the winter blues like you would not believe!  

“Winter blues is known by many different names including seasonal affective disorder (SAD) or seasonal depression,” said Anessa Alappatt, MD, a family physician with Fairborn Medical Center. “As winter comes, people become tired, more irritable; they crave carbs, and are less motivated.  What can you do to improve your winter situation and fight your symptoms?  Read below for 6 healthy habits you can choose to get rid of winter blues, and start feeling better, today!


#1. Start Taking Vitamin D


  Lack of sunlight can take a huge toll on our bodies.  

In fact, if you go to the doctor and have tests run, 9 times out of 10 your body will have a severe deficiency.

Vitamin D is what helps our bones stay strong and healthy and can worsen osteoporosis and osteomalacia which can cause our bones to fracture more easily the older we get.

Fatty fish like Salmon, herring and mackerel are also rich in Vitamin D. It also plays a role in keeping our immune systems healthy!


#2. Add Some Real Plants to Your Home


Nothing beats a little greenery – I mean, you could just move to a greenhouse.  It’s like a mini vacation!  Plus, plants help add oxygen back to the air and purify the air in our homes, so it’s really a win – win!

My favorite plants in no particular order are listed below.  If you click on the plant name, it’ll take you to Amazon!

  1. Snake Plant – It’s so easy to take care of and needs minimal light.
  2. Fiddle Leaf Fern – High light plant and minimal care.
  3. Any Succulents.  You want to talk about plants that don’t need any help?


If you didn’t know that amazon sells plants and ships
them in 2 days, you do now.  You’re welcome. 



#3. Treat Yourself

I cannot stress the importance of self care.  If you’re feeling the winter blues, take yourself out for a mani/pedi, or get a massage.


If you’re like me and working out feels like a treat, take yourself on a run or sweat it out with some weights.


Do whatever it takes to get out of your own
head and RELAX. Trust me, it’s worth it.



#4. Make a Nutrient Dense Smoothie


Healthy Shamrock Smoothie – 0 Grams Added Sugar!

  • 2 Cups Spinach
  • 1/4 Teaspoon Peppermint Extract
  • 1/2 Avocado
  • 2 Scoops of Vanilla Shaklee Protein
  • 8-12 oz Unsweetened Almond Milk
  • 6 Ice Cubes

Blend and for an extra little something – add some unsweetened cacao nibs on top.



#5. Hydrate


Make sure you are drinking at least half
your weight in water everyday.  

This is especially important if you live in a dry climate, or have the heat running all the time in the winter!  If you get bored easily with water – add some fruit, or herbs like mint leaves.

If you get dehydrated easily from working out – Shaklee’s Performance is a great option!  It is full of electrolytes, and is better for you than gatorade.  I use it every time I workout to say hydrated.


#6. Stretch it out.


Foam roll and complete some of your favorite stretching to calm the body down. 



If you need some great tips on stretching…
…reach out! I’d love to talk.





The most important thing you need to remember is that the season of winter is temporary! 

There is light at the end of the tunnel.  You will not be living in snow and freezing cold temperatures forever.  If you want to start feeling better, start using one or more of these healthy habits to get rid of your winter blues immediately.  If all else fails…close your blinds, turn up the luau music and crank up your heat.  Just make sure you have a nice tall glass of water to keep you hydrated. 😉

XO – Dr. Rachel