Blue Monday has long been known to be the most depressing day of the year. The intial excitment of the new year has faded the days have been short and grey, its statistically the gloomiest day of the year for a reason – when many people experience a dip in mood, energy and motivation.
Yes its the first Monday in February and I don’t know about you but I can feel a bit of Spring starting to creep in. And not only that Valentines Day is coming up! So lets show ourselves some self love and how committing to better health can improve our over all wellbeing.
Nourishing our bodies with nutrient dense foods help support brain function, balance hormones keeping our energy steady and nourish’s our gut(our second brain). Exercise can be one of the most effective ways to boost your mood naturally, physical activity stimulates the release of endorphin. Read on and we will discover how to hack your happy hormones with contrast therapy.
Incorporating sauna and ice baths into your wellness routine can significantly help boost your happy hormones, including endorphins, serotonin, dopamine, and oxytocin. Here’s how these practices work:
1. Sauna: Spending time in a sauna can elevate your body temperature, leading to increased heart rate and improved circulation. This process can stimulate the release of endorphins, which are natural pain relievers and mood enhancers. The heat also promotes relaxation, reducing stress and anxiety, which can positively affect serotonin levels. And also helps regulate the sleep hormone melatonin.
2. Ice Bath: Cold exposure from ice baths can trigger the release of norepinephrine, a neurotransmitter that can enhance mood and focus. The shock of cold can also increase dopamine levels, contributing to feelings of happiness and motivation. Additionally, the endorphin release during and after an ice bath can lead to a sense of euphoria, often referred to as the “runner’s high.” For me its crossfit and Dancing! What your’s?
3. Combination Benefits: Alternating between sauna and ice baths, known as contrast therapy, can maximize these benefits. The rapid changes in temperature can create a powerful hormonal response, enhancing the production of oxytocin, which is associated with bonding and trust. This practice can also improve recovery and reduce muscle soreness, contributing to overall well-being.
Incorporating these practices regularly can lead to a more balanced mood and enhanced feelings of happiness.
Regular sauna and ice bath sessions can boost endorphins, serotonin, dopamine, and oxytocin, enhancing overall happiness.
Also by incorporating a few simple wellness practices you can take charge of your mood and energy levels read on
Sleep is essential for both physical and mental health poor sleep disrupts the balance of hormones particulary cortisol the stress hormone, which can leave you feeling anxious and drained and on the other hand, good quality sleep supports the production of serotonin and dopamine remember these happy hormones from earlier they are boosted by the sauna and ice bath helping you feel more balanced. Try and create a calming bettime routine aim for 7-9 hours, use some essential oils, limit screen time before bed.
Get sunlight to boost serotonin one of the most powerful and natural ways to improve your mood during the winter months is by getting sunlight, exposure to sunligt helps the body produce vitamin D which is vital of mood regulation and immune function. Low levels of Vitamin D have been linked to feelings of sadness, fatique and depression also known as SAD seasonal affective, where many people experience during the darker months.
Seeing the sunrise in the morning can have a positive impact on your circadian rhythm. Exposure to natural light, especially in the morning, helps signal to your body that it’s time to wake up and be alert. Here are some key effects:
1. Regulation of Melatonin: Morning light exposure helps suppress the production of melatonin, the hormone responsible for sleepiness. This allows you to feel more awake and alert during the day.
2. Alignment of Biological Clock: Natural light helps synchronize your internal biological clock with the external environment. This alignment can improve your overall sleep-wake cycle, making it easier to fall asleep at night and wake up in the morning.
3. Mood Enhancement: Morning sunlight can boost mood and energy levels, which can positively influence your mental resilience and emotional balance.
4. Improved Sleep Quality: Regular exposure to morning light can lead to better sleep quality at night, as it reinforces the natural circadian rhythm.
Incorporating morning sunlight into your routine can be a simple yet effective way to support your circadian rhythm and overall well-being.
So final thoughts…
While blue Monday can feel like a challenge, it is possible to naturally lift your mood and boost your energy with the right tools and habits, and here at Equilibrium we have got you covered.
And also by nourishing your body with the right foods, staying active, getting enough sleep, spending time oustside connecting with others. All these little habits you do for yourself to boost your mindset, you can support your happy hormones and create a more postive balanced state of mind in the long run.
And most of all be kind to yourself during this time and just know you are not alone, you have the power to shift your energy and mood naturally and with the right support blue Monday can be a distant memory.
Love, Health and Happiness
Equilibrium x