The shortest day of the year is once again upon us. Winter Solstice arrives in the Northern Hemisphere on December 21st this year (some years it’s the 22nd) and despite the levity of the Christmas and Chanukah season, some of us may find we’re feeling a little sluggish or irritable around now.
It used to be called simply the “winter blues” but in 1984 mental health researchers first described Seasonal Affective Disorder (SAD) and made the link between reduced sunlight exposure and mood disruptions. If you find you’re feeling depressed starting in late fall and throughout the winter, you may just be SAD. Symptoms include difficulty with concentration, decreased libido, anxiety, lethargy and even carbohydrate cravings. So, savour those yummy Christmas cookies but be mindful: weight gain is another SAD symptom.
The good news is that there are a few easy lifestyle tweaks that can help ease the symptoms of this seasonal syndrome.
The first order of business is to make sure you optimize your vitamin D levels. A simple blood test will let you know whether or not you’re deficient. If you are – and those of us living in cold, northern climes are prone to deficiency, especially during winter – you can supplement with vitamin D3 to raise your levels to the optimal range.
An added benefit of ensuring you have enough of the so-called “sunshine vitamin” is that recent studies indicate, in addition to the known benefits of helping maintain healthy teeth and bones, D may have a protective effect against cold and flu viruses, as well as some cancers.
And, of course, nothing brightens the mood like sunshine itself. Take time for yourself to go for a brisk walk when the sun is shining, preferably around noon when you’ll get the most benefit from the sun’s rays. If you can manage to get away to a tropical place in winter, you’ll store up enough vitamin D to help get you through to spring. It’s estimated that just 30 minutes of full body sun exposure around mid-day generates about 10,000-20,000 IUs of vitamin D.
Staying active — a little bit of exercise for 30 minutes at least 3 times a week — can lift your mood and relieve anxiety and stress. And be sure to get enough sleep, but not too much — it’s easy to hide under the covers when you’re depressed.
Whether you work from home, in an office or an industrial environment, in addition to helping alleviate the winter blues, proper lighting makes work easier and more efficient. Poor lighting conditions, such as low, glaring or shadow-casting light can cause headaches and eye fatigue, which can lead to more serious consequences like workplace accidents. Proper lighting reduces stress and increases productivity by allowing you to concentrate better on the task at hand.
Additionally, light therapy, in the form of a full-spectrum light box, has been used for decades to effectively combat seasonal affective disorder. SAD sufferers use the specially-calibrated table-top light in the morning for just 30 minutes a day. It’s simple and easy – just turn it on while you’re catching up on the news or scrolling through your social media feeds.
So, if you’re feeling SAD, no need to suffer in the dark. The best way to beat the winter blues, to work more efficiently and to have a healthier, happier life is to live in the light.