HEALTH FILE

WINTER IS AROUND THE CORNER, LIGHTEN UP!

Decreased sunlight exposure in winter leads to reduced energy levels, demotivation, lethargy, oversleeping, weight gain, increased cravings for carbohydrates and sugar, fatigue and brain fog. Image credit: NEWS CANADA.

By AAMINAH NAJMUS SAHAR

As temperatures dip with winter around the corner, we may also notice a dip in our mood and energy.

This dip in mood and energy in winter is typically referred to as Winter blues. This may be due to the cold, lack of sunlight with the early setting of the sun and short daylight time, fewer outdoor activities, and less socializing. All these factors cause gloominess and make people feel depressed. In addition to this, Seasonal Affective Disorder (SAD) is also really common in Winter. SAD is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about four to five months of the year.

It may be due to decreased sunlight exposure in winter causing reduced serotonin levels, disrupted circadian rhythm, and disrupted melatonin levels.

This leads to reduced energy levels, demotivation, lethargy, oversleeping, weight gain, increased cravings for carbohydrates and sugar, fatigue, brain fog, difficulty concentrating, isolation from others, and even depression. Though SAD is observed usually during fall and winter, it may rarely be observed in spring and summer as well.

So how do we manage/avoid winter blues and Seasonal Affective Disorder?

Phototherapy. Taking in the sunlight in winter by spending at least 15-20 minutes every day under the sun is important. Even if the weather is cloudy, it is essential to spend 15-20 minutes outdoors every day.

Physical activity. Make a conscious effort to be physically active every day. Incorporating walking, running, and aerobic exercises into the daily routine helps improve energy levels. Gyms are a great place to work out every day and socialize. Working out for at least 20 minutes every day can improve mood and energy levels to a great extent with the added benefit of better physical health.

Maintaining a routine. Your circadian rhythm and melatonin levels are already disrupted due to the reduced sunlight in winter. It is important to sleep and wake up at a set time and maintain a routine to avoid further disruption of the circadian rhythm and melatonin levels.

Vitamin D supplementation. Hypovitaminosis D / Vitamin D deficiency is associated with reduced energy levels, shortness of breath, hair fall, brittle nails hormonal imbalance, and depression. Due to the limited sunlight exposure, Vitamin D deficiency is very common in individuals living in cold environments. Thus taking Vitamin D supplementation during winter is crucial.

Improving serotonin levels. A nutritious diet, exercising, doing activities you love, and relaxing activities are all great ways to improve serotonin levels.

If depression, gloominess, and symptoms of Seasonal Affective Disorder persist it is best to seek help from doctors. Cognitive behavioural therapy, counselling, and antidepressants are effective in alleviating the symptoms of depression. There is no point in suffering alone and there is no shame in seeking help.

In addition to winter blues and SAD, illnesses and viral infections are also common in winter. Flu and RSV infections are at their peak.

The elderly, children, pregnant women, and individuals with compromised immunity are particularly at risk for these diseases.

It is important to take the flu vaccine and pneumonia vaccine (for the elderly) before winter to prevent severe disease.

Measures such as drinking warm water, wearing warm clothes, and layering up before leaving home are important.

Fresh, home-cooked, and nutritious meals help in fighting infections.

Increase the intake of warm food like soups and broths, and increase the intake of vegetables, fruits, and protein.

Supplements like Vitamin D, Vitamin C, multivitamins, and calcium supplements also help in optimizing immunity and being healthy – physically and mentally.

Seasons will come and go but the dedication to maintaining one’s physical and mental well-being during each season is important. 

• Aaminah Najmus Sahar is a medical writer and reviewer with a Pharm.D. In her blog Medscetera, she posts about healthcare topics. She is passionate about helping people make informed health choices.