The Winter Blues...

 

So, this week, we’re going to take a look at the Winter Blues and what can be done at home to help. 

 

 

The conventional description isn’t very helpful. It goes along the lines that it’s a type of Depression which occurs seasonally, appearing in the Autumn and clearing in the Spring. Mmm… 

 

Symptoms are equally general and include: 

 

 

 

With it becoming much more common the further north you are from the equator, it’s clear that natural light – not just sunlight – is a major factor. Here in the UK, we all know how the shorter winter days can affect our spirits, let alone those further north with even less natural daylight and colder temperatures during the Winter. 

 

It’s well known that natural daylight helps set our Circadian Rhythms – our internal body clock – which controls many of our body functions. In other words, when we sleep and when we’re awake, as well as the different processes that take place during these times, particularly eating – not only how much, but what and when as well – and energy levels. 

 

It’s thought that the Hypothalamus – the master gland in the Brain which controls many of the body’s hormones – is particularly affected by low levels of natural light. This then has a knock on effect on two hormones in particular, Melatonin and Serotonin, both of which are important in helping set our “mood” and “sleep / wakefulness” cycles. In other words, when we sleep and when we’re awake and alert. 

 

Interestingly, not only does it affect the amounts of these hormones produced, but also when they’re produced. So, they may be produced as the “wrong” time of day or in the “wrong” amounts, whether too much or too little. Not surprisingly, this results in the body getting completely out of synch and people finding it difficult to adapt to the shorter winter days. 

 

Matters can then be made worse by the clocks “falling back” to Winter, which further upsets the Circadian Rhythms. For this reason, it’s not surprising that many people describe the Winter Blues as feeling permanently jetlagged. 

 

It’s also been suggested that our increasingly indoor lives – even during Summer (!) – just makes matters worse. With less and less time being spent outside generally, we’ve lost the habit of being outside and our links to the natural world, particularly natural daylight. 

 

Finally, our love of all things technological and emitting blue light – computers, phones, TV’s and more – all disrupt our Circadian Rhythms on an ongoing basis, so making matters worse. 

 

 

Top of the list is the most simple and obvious solution. Spend time outside every day, regardless of the time of year and the weather. And you may want to read that last sentence over several times to let it sink in... 

 

Natural daylight has many benefits, whether it’s a lovely sunny day or a more overcast one. It’s needed to produce Vitamin D, with low levels playing a key part in the Winter Blues. 

 

For this reason, SAD lights can make a huge difference. Not only by producing “softer” natural light, but also SAD alarm clocks which simulate a natural dawn, rather than waking us up with a “bump” as the alarm goes off. A much gentler start to the day! 

 

Take a good quality Vitamin D supplement during the Winter months. Not only will it help alleviate / prevent the Winter Blues, but is crucial for an efficiently functioning Immune System. And here’s a supplement related to Vitamin D that’s easy to overlook. Fish Oils, which are high in Omega 3 fats and linked to improved mood and brain function. 

 

Take regular exercise all year round. Again, it has many benefits, particularly that it helps improve the mood – by helping balance Serotonin levels – as well as stimulating many body functions, such as detoxing the body generally and Immune System in particular. 

 

Optimise your sleep by establishing a regular sleep routine and taking time to relax and wind down before going to bed. 

 

Clean up your diet. It’s easy to go for all the high carb and sugary “comfort foods”, but these just increase lethargy and the Winter Blues. A wholefood diet, high in vegetables and fruit, provides the fuel our bodies really need during the Winter. Similarly, taking a good quality probiotic will help to support the digestion, ensuring the maximum nutrition from our food. 

 

It’s easy to forget that slowing down a little during the Winter is quite natural but, as always, it’s a matter of degree. Having said that, retreating to the sofa with your favourite comfort foods and not venturing outdoors, won’t do you any favours either. However much you may not feel like it, remaining active and spending time outside every day, will make all the difference and is the best natural solution to the Winter Blues. 

 

As always, the choice is yours.