Ask the Girls: How to Combat the lack of sunlight in winter

How to Combat the Lack of Sunlight in Winter

Weather Does Affects Your Mood

You’ve probably noticed how much the weather influences your mood! The decrease in sunlight exposure has many effects on both mental and physical well-being.

Cloudy, sunless days often lead to feelings of low energy and seasonal depression. You might find yourself less motivated to go outside or even lack the energy for a short walk. Sunlight plays a key role in stimulating serotonin, the hormone of happiness. The less sunlight we get, the lower our serotonin levels drop, leading to a vicious cycle of low mood and fatigue.

How to Get Your Dose of Vitamin D All Year Round

1.    Try Light Therapy

• Do you feel constantly tired and sleepy? A lack of sunlight prompts the body to produce more melatonin, the sleep hormone, which can make you feel sluggish throughout the day. Light therapy is an easy method you can practice at home and is often used to treat seasonal depression.

• Get a Light Box:

Use a specialized light box designed to simulate sunlight for 30 to 60 minutes each day. 

• Time it Right:

Ideally, use the light box first thing in the morning to align with your body's natural light cycle. 

• Consult a Doctor:

Before starting light therapy, talk to a doctor, especially if you have other health conditions, as they can provide guidance. 

2.     Add More Vitamin D to Your Diet

Cold weather may not always be inviting, but getting outside has many benefits. It’s recommended to spend at least 20 to 30 minutes outdoors daily to get fresh air. If the sun comes out, take advantage of it. Natural sunlight helps your body synthesize vitamin D, which is essential for your overall health.

During the winter, your body may lack vitamin D due to the reduced exposure to sunlight. Fortunately, you can boost your vitamin D intake through diet by consuming foods such as fish, eggs, and dairy products. This essential vitamin supports immune function, bone health, and mood balance.

3.  Stay Active, Even in Winter

• Exercise Regularly:

Physical activity helps relieve stress and anxiety, which can worsen symptoms of low mood associated with lack of sunlight. 

• Eat a Healthy Diet:

Maintain a balanced diet with plenty of fresh fruits and vegetables to provide the energy and nutrients you need. 

• Establish a Routine:

Stick to a consistent sleep schedule by going to bed and waking up at regular times. 

4.   Take Care of Your Well-Being During the Winter

There are many ways to counteract seasonal light deficiency. Light therapy, physical activity, and a vitamin D-rich diet are your best allies during the colder months. Now that you understand how important sunlight is for your body, make the most of it whenever you can!

If you have concerns or symptoms related to seasonal depression, don’t hesitate to consult a healthcare professional for guidance.

• Talk to a Professional:

If you consistently struggle with low mood or symptoms of seasonal affective disorder (SAD), speak with a doctor or mental health professional.

• Consider Therapy and Medication:

Treatments like cognitive behavioral therapy (CBT) or antidepressants can be very effective.

• Overview - Seasonal affective disorder (SAD) - NHS

Treatments for SAD A range of treatments are available for SAD. The GP will recommend the most suitable treatment program for you.