Banish winter blues by getting plenty of sunlight

https://bromsgrovestandard.co.uk/news/banish-winter-blues-by-getting-plenty-of-sunlight-57869/

AS WE approach autumn and days get shorter, it is worth giving a thought to how we can look after our mood and mental health as we move towards the cold season.

Overwintering in the Northern Hemisphere conjures thoughts of retreating indoors and roaring log fires and, for those who spend most of their day indoors, it means limited exposure to daylight.

Daylight, and in particular the early morning sunshine, plays a vital role in helping us maintain a positive outlook and warding off the winter blues – now is the time to pay particular attention.

Around 2million people in the UK are affected by a form of depression known as seasonal affective disorder (SAD) during winter months. This is related to a drop in serotonin, a neurotransmitter and the body’s natural feel-good chemical.

The good news is exposure to sunshine can affect serotonin production, because its regulation is dependent on vitamin D – crucial for immune health amongst other things – which is made in the skin when we are exposed to light.

Light plays a central role in regulating circadian rhythm, the body’s internal 24-hour clock that regulates our sleep-wake cycle. It affects the production of melatonin, an essential sleep-promoting hormone.

Low mood can manifest in a number of ways including lack of energy, becoming less sociable and feeling anxious.

Like physical health, mental health is something people need to work at in order to build resilience against life’s inevitable ups and downs.

So, whilst being aware of the symptoms during winter months, there are steps which can be taken to mitigate the chances of feeling down.

Incorporating more sunlight into the daily routine can be a simple yet effective way to enhance your mental health and overall wellbeing.

Clocks go back on October 26, which might scupper those plans, so people should get exposed to the light whilst they can.

Top tips for increasing your serotonin levels

Adjust the morning routine – Consider getting up earlier to fit in a short walk before work. Aim to spend at least 20 minutes in the daylight within two hours of waking. If working flexible hours, consider an earlier start. Finishing sooner will provide another opportunity to head outside for some daylight exposure.

Take short outdoor breaks – If spending more time indoors, take short breaks outside and incorporate a walk during lunchtime.

Eat real – Food matters – particularly the quality of what we eat and drink. Focus on a diet which consists of real food and avoid overly processed and junk food. Stay hydrated and go easy on the caffeine (which can exacerbate anxieties) and alcohol (which is a depressant).

Keep physically active – Regular exercise acts like an antidepressant and also stimulates the release of serotonin. In addition, it helps balance the hormones responsible for stress – like adrenaline – and keeps these from getting too high. Making exercise a regular part of the routine in winter can therefore have a hugely positive impact on our mental wellbeing.

Social connection – Humans are social creatures, so it is important people make the effort to schedule time with friends and family, particularly if they live alone. Social connection can really boost the mood, so do not retreat into social isolation. Yes, it’s dark at night and the weather can be off-putting, but make an extra effort to have something in the diary to look forward to.

Volunteering – It is the perfect way for people to make new friends and feel they are contributing something positive to society in these conflicted times. Research has shown volunteering offers significant health benefits, especially for older adults, including improvements in physical and mental health.

It’s important to know when help is needed. Always seek advice from a healthcare provider if really struggling with mood.

By Lise Evans Dip NT, mANP, rGNC