Well Women Care
Beating the Winter Blues
The long days of winter can sometimes take a toll on people’s moods. January can be particularly challenging now that the holiday festivities are over. However, with the right outlook, you can embrace the winter season and be as healthy, happy and productive as when the days are long and sunny. Try these tips to beat the winter blahs.
1) Take it Outside. Yes, you have to bundle up, but exercising in the cold can be invigorating and is guaranteed to improve your mood. Try cross-country skiing, snowshoeing, skating or even just going for a brisk walk in the crisp air. Exercising in colder weather burns more calories so you just may find yourself in better shape than expected by winter’s end!
2) Make Exercise Part of Your Day. Inside or out, make sure to get in some kind of physical activity. If the short days make it hard to get in a walk after work, hit the gym, or try doing laps up and down the halls at the office, or climbing the stairs. Anything that gets your body moving counts!
3) Change It Up! Changing up your fitness routine will help keep you from getting bored, and will also help tone different parts of your body. Treadmills and stair climbers are good go-tos, but also consider a spin class, Zumba, swimming, or yoga. Bringing some variety into your life will also improve your mood and give you something new and challenging to look forward to.
4) Eat More Veggies. It’s easier to eat more veggies in the summer when fresh produce is easily available. However, it’s even more important to eat lots of veggies when the day’s are short and cold. Winter gives us a tendency to fill up on carbs and fattier foods, so it is important to push back and go for the greens! Fruits and vegetables also help boost serotonin levels, which improve moods.
5) Bring the Outdoors In. Treat yourself to some fresh flowers as a reminder that spring will come again. Their color and scent are sure to make you feel better.
6) Colorize Your Space. Winter is often perceived as dark and gray, but you can brighten your home, your office and your clothing by bringing in pops of color. Add some vibrant pillows or throws to your living space; buy some eye-popping office supplies, or tweak your look with a colorful scarf or sweater.
7) Socialize. It can be easy to become isolated in winter as cold, dark nights can lull one into hunkering down at home with the TV. Cozy nights at home are fine but if you are fighting winter depression, it’s better to seek company. Invite friends over for a game night or movie marathon; join a book club or other group that gets you out and about; ask friends to try a different restaurant with you each month or walk with you on weekends. Being social encourages laughter and conversation about lighter things—which should help you feel happier. Being active and engaged also makes the days fly by—before you know it, it will be spring!
For more information about Partners for Women’s Health, call (603) 778-0557.
Obstetrical Tips
How to Stay Active
Exercise is important for pregnant women, or women who are considering becoming pregnant. Women who are physically fit before they become pregnant typically enjoy a more comfortable and active pregnancy. Being in good physical shape will enhance the health of you and your baby, and lead to an easier recovery.
If you are already pregnant, you can still exercise-in fact, it is good to exercise during this time. Exercise will help you sleep better, prevent you from gaining excess weight, reduce the risk of varicose veins and fluid retention, help keep your blood pressure at a healthy level, and give your cardio-vascular system a good workout.
However, before beginning any exercise program, consult your physician.
The other sports or exercise you do while pregnant will depend on your doctor’s recommendations, and on how active you were prior to becoming pregnant. Jogging, cycling and some other strenuous sports may be fine during pregnancy if you are in shape and were used to them before becoming pregnant, but may not be appropriate if you are not used to them. In winter, it is best to avoid jogging outside during pregnancy as sidewalks and roadways may be slippery.
Exercises that are fine for most women are walking, swimming and aquacise classes. For winter sports, cross-country skiing and snowshoeing are typically okay. These provide a good cardiovascular workout, and in the case of swimming and aquacise, some resistance training as well.
Pregnancy is not a time to exercise to lose weight. If you need to lose weight you should do it before you become pregnant, and again after your pregnancy, but not during your pregnancy.
Remember, do not smoke, eat right, see your health care provider for regular checkups, and reduce stress and you will be on your way to good heart health. Good heart health will help ensure a healthy pregnancy, and a healthy baby.
For more information about Partners for Women’s Health, call (603) 778-0557.