Hey Reader

Here in Ontario, we have only received 15% of our usual sunshine for this time of year. And alot of us are feeling the effects of that lack of sunshine. How are you feeling?

Understanding SAD

As we navigate through the colder months, it's essential to shed light on this common issue: Seasonal Affective Disorder (SAD), also known as seasonal depression, affects many individuals during the winter season, leaving them feeling lethargic, moody, and devoid of motivation.

But fear not! for there are numerous strategies to help you overcome the winter blues and reclaim your inner-babe vitality. In this week's newsletter, we're diving deep into understanding SAD and equipping you with actionable tips to thrive during the darker, shorter days.

Shedding Light on Seasonal Depression & Your Hormones

SAD is not merely a case of the "winter blues" but a legitimate form of depression triggered by changes in sunlight exposure. Reduced sunlight can disrupt our circadian rhythm and affect the production of serotonin and melatonin, neurotransmitters that regulate mood and sleep.

Shining a Light on Solutions: Tips to Combat SAD

​

1. Stay Active: Regular exercise is a powerful antidote to depression, releasing endorphins and improving overall mood. Whether it's a brisk walk, a yoga session, or hitting the gym, find activities that you enjoy and prioritize movement every day.
2. Nourish Your Body: Fuel your body with nutrient-rich foods that support mental health, such as omega-3 fatty acids, vitamin D, and complex carbohydrates. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your diet to boost your mood and energy levels.
3. Light Therapy: Invest in a light therapy box, which mimics natural sunlight and can help regulate your body's internal clock. Just 20-30 minutes of exposure each morning can make a significant difference in combating SAD symptoms.
4. Connect with Others: Social support is crucial for maintaining mental well-being, especially during challenging times. Reach out to friends, family, or support groups for encouragement, companionship, and understanding.
5. Practice Self-Care: Be gentle with yourself and prioritize self-care practices that nurture your mind, body, and soul. Whether it's journaling, meditation, or indulging in a favorite hobby, carve out time each day to recharge and rejuvenate.
6. Consider taking Vitamin D: Vitamin D is often referred to as the "sunshine vitamin" because our bodies produce it in response to sunlight exposure. Supplementing with vitamin D may help alleviate symptoms of SAD, particularly in individuals with low blood levels of vitamin D. However, it's essential to consult with a healthcare professional before starting any supplementation regimen, as they can provide personalized recommendations based on your individual needs.

​

---

Upcoming Events: The new ReFit Challenge

I am so excited to announce my new 6 week challenge which is set to start March 8th! It will cover fitness(I have written a brand new strength training program), hormones(Yes you can ask all the questions) and gut resetting(Meal Plans!). More details coming.

​

---

Hormone-Boosting Recipe

Grab the recipe here

If you're a soup lover like me then you'll love this delicious recipe on a cold day. Packed with veggies, this Golden Soup is rich in energizing vitamins and minerals such as iron, manganese, phosphorus, potassium, and magnesium. Since it's 100% plant-based it's also packed with phytonutrients. You could always throw in some white beans or shredded chicken if you want to add protein.

​

See you next week!