Help for the Winter Blues
December 21st marked the arrival of winter, also known as winter solstice. On this day, the sun yields the least amount of daylight, making it the shortest day of the year. On the bright side, the day after winter solstice marks the beginning of lengthening days leading to summer solstice, the longest day of the year. In 2010, that day is June 21st. In the mean time, we have to trudge through the winter with its cold, short days. For some of us, this time of the year can be very challenging. I know myself, I like being outdoors, but the winter can make it difficult with its limited daylight and abundant cold. I manage to get outdoors during the daylight on the weekends, but during the week, I sure do miss the sun. For some people, losing out on daylight goes beyond just longing for the sun. For them, it can lead to other significant problems such as depression, fatigue and overeating. These folks may be suffering from Seasonal Affective Disorder.
Seasonal Affective Disorder (SAD) is associated with late fall and winter depression, during which time those affected may also slow down, oversleep, overeat and crave carbohydrates. During the summer, these same people may feel elated, active and energetic. While there may be many variables and underlying factors contributing to SAD, lack of light exposure seems to be the obvious one that puts those vulnerable individuals over the edge. According to the Mayo Clinic, genetics and individual biochemical make-up can play a part. Some specific factors may include:
- Circadian Rhythm (biological clock): This is the body’s internal clock. It determines when you should be awake and when you should sleep. The reduction of sunlight that’s associated with late fall and winter may disrupt circadian rhythms leading to feelings of depression.
- Melatonin levels: Melatonin plays a role in sleep and mood, and can be disrupted by changes in daylight. People who work the nightshift, and sleep during daylight hours also have disruptions in melatonin production.
- Serotonin levels: Serotonin is a neurotransmitter (a brain signaling chemical) that plays a significant role in mood. A reduction in sunlight can cause a reduction in the production of serotonin, possibly leading to depression.
- First, start by brightening up your environment by bringing the sun indoors. Open the shades or blinds. If you have furniture or branches blocking the light from entering your room, move or remove them. If you have a window or a skylight in your office, sit closer to it.
- Get outside! I know what you’re thinking. It’s cold out there. However, if you bundle up and dress properly, you’ll be surprised how good it feels to conquer the elements. Just hanging around outdoors with the sunlight on your face is helpful. And don’t worry if it’s a cloudy day. You can still reap the benefits of the sun, as long as there’s some light coming from it. If you do get outdoors, not only will you get the benefits of daylight, but if you turn it into a vigorous walk, you get the benefits of exercise and you get to brag to your friends about how you braved the cold.
- Speaking of friends, bring one along with you while you conquer the elements. Socializing can help to counteract feelings of depression and isolation that often accompanies SAD. When you're feeling down, it can be hard make the effort to be social. But if you do so, it will be worth it. Try to connect with people you enjoy being around. They can offer support, a shoulder to cry on, or a joke to give you a little boost.
- Regular Exercise: Physical exercise offers so many health benefits including relief from stress and anxiety, both of which can increase seasonal affective disorder symptoms. Also, being more fit can make you feel better about yourself, too, which can lift your mood.
- Take care of yourself. Make sure you’re getting proper rest, drinking plenty of water, and eating regular, healthy meals. If overeating or carbohydrate cravings are a problem, try eating frequent small meals with a quality protein in each. Quality proteins include, lean meats, eggs, nuts, seeds, and beans. In all cases, use organic whenever possible. Consider making a protein smoothie as one of your small meals. You can use a powdered whey, soy, rice, or hemp protein for this purpose. Avoid sugary snacks. Avoid alcohol or unprescribed drugs as a coping mechanism.
- If you have the time and the financial ability, take a vacation in a warm, sunny location.