As the winter comes in full force with a dip in the temperature, 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 environment, 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. Seasonal Affective Disorder is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4−5 months out of the year. (1)
Seasonal Affective Disorder (SAD) 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. (2) Though Seasonal Affective Disorder (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?
1) 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.
2) 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.
3) 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.
4) 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.
5) Improving Serotonin levels - Taking 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 through doctors. Cognitive behavioral therapy, counselling, and anti-depressants 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 in winter. 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 should be taken to avoid diseases, drinking warm water, wearing warm clothes, and layering up before leaving home is important. Eating fresh, home-cooked, and nutritious meals helps 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 all the seasons is the key.
References -
Seasonal Affective Disorder - National Institute of Mental Health
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Seasonal Affective Disorder - Mayo Clinic
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 Assessed and Endorsed by the MedReport Medical Review Board
