Tips To Prevent Winter Weight Gain

We all know what’s in store as winter approaches: colder weather, shorter days, holiday parties, maybe a vacation. And for most of us, a few extra pounds also manage to sneak their way past the calorie counter. Blame the festivities, comfort foods or lack of outdoor activities; whatever the culprit may be, winter weight gain seems to be an inevitable fact of the season for most people. But it doesn’t have to be.

Winter can be a beautiful and peaceful time of year, a time for retrospection on the past year and planning for the next. Things slow down and much of the natural world goes into hibernation. Likewise, our energy levels decrease. We just feel more tired. This natural reduction in energy is normal because our bodies need to conserve energy in order to stay warm. Because our energy levels are lower, we try to compensate with sugary, carbohydrate-rich foods. At the same time, our metabolism slows down with the season. Winter is simply a time when we need more rest. In fact, many holistic health practitioners emphasize the importance of going to bed very early and waking up later during the winter.

With our modern lifestyles, we’re often removed from the rhythms of nature. So, despite our reduced energy levels, we still work hard to keep up our fast-paced schedules. This, in turn, increases our cravings for carbohydrate-rich foods and strains our adrenal glands, spiking cortisol and other adrenal hormones that contribute to increased fat production and weight gain. Elevated adrenal hormones also contribute to fluid retention, another aspect of winter weight gain. But if we just slow ourselves down a little bit and respect our need for more rest, we can help balance out these shifts and experience fewer cravings for sugary comfort foods.

Sleeping With The Seasons

Many studies show that lack of sleep can contribute to weight gain and obesity. In the effort to sleep well, there are a number of factors to consider. The first is to sleep enough hours. The second is going to sleep at the right time; in the winter, that means earlier. If we were really following the seasons, we would go to sleep with the sunset in the winter — definitely before 10 p.m. Alas, it’s important to sleep in an area that is very dark with no light in order to maximize melatonin production.

Sleep-deficit issues are present in almost every chronic disease. In order to create a regeneration pattern, we need to get into the deep-sleep phase. If we don’t, our repair mechanisms are damaged, causing chronic inflammation with all its attributes, including weight gain.

SAD And Weight Gain

Seasonal Affective Disorder (SAD) relates to the slow-down of the system. Often, it can be expressed as a compensatory attempt to “keep up the pace” by adrenalin hormones such as cortisol and other stress hormones. This causes an insulin spike and subsequent blood sugar crash, causing a vicious cycle that contributes to depression.

Also, more darkness triggers a sense of loneliness in many people, and the lack of vitamin D from sunlight can fuel depression. In this case, food often becomes a source of reassurance. In a very common pattern, we turn to sweetened comfort foods that again create a spike in insulin followed by a drop that can trigger hypoglycemia and deepen depression. People with hypoglycemia usually are very aware of this cycle. This is where specific nutritional supplements and a low glycemic index diet emphasizing low-starch, low-sugar foods can make a healthy difference.

Nutrients that support metabolism in relation to emotional strength and adrenal health are very important during the winter:

• Medicinal mushrooms, especially Reishi and Cordyceps.
• B vitamins such as B1, B6 and B12.
• Ginseng.
• Adrenal extracts.
• Chinese yam.

In my clinic, I also recommend a natural metabolic formula that helps to balance fat metabolism, boost vital energy, balance blood sugar levels and reduce sugar cravings.

Gentle, regular exercise is also important, because it gets us moving and increases our endorphins — “happy hormones.” Also, settling into a regular meditation practice helps because it allows the tension in the adrenal glands to relax and lower cortisol levels.

Vitamin D And Healthy Winter Foods

Vitamin D-3 supplementation is important during the winter, since levels are reduced due to lack of sunlight. Also, the winter is about settling down, so we want to eat healthy foods that are rich in good fats and oils that help calm anxiety and stress while supporting healthy weight.

Walnuts and other raw nuts are great because they contain good sources of healthy fats which actually help fight weight gain. Salmon, coconut oil and olive oil are other good sources of healthy fats. If you’re a meat eater, you can emphasize heavier meats such as lamb and bison, which are more nourishing. It’s critical to emphasize foods that are on the low glycemic index, especially during the winter. You can also take nutrients and supplements that help balance the hormonal cycle, such as DIM, curcumin, zinc, medicinal mushrooms and others.

Finding Balance

In the winter it’s important to find a balance between moving enough (to avoid the stagnation leading to SAD and weight gain) and getting enough rest, quiet time and regenerative sleep. If we follow these principles, we can experience more energy, vitality and a greater sense of well-being this winter season, with fewer cravings for unhealthy foods.